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File: run.jpg (11 KB, 275x183)
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running general. fuck fat powerlifters/bodybuilders who cant even run 1km.
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>>59334978
Based.
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>>59335000
based and checked
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>>59334978
fuck twinks who have a sub 1,000lb gym total
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>>59335029
fatties seething haha
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>>59334978
Did LISS for 5 miles the other day after having gone all out on most of my runs previously. It felt like a calf exercise that went on for too long.
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>>59335069
Why? What do you do for cardio?
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>>59334978
i hate running but need to start doing some form of cardio
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>>59334978
Dude I appreciate the effort but do better next time. No links, no edition, thumbnail image cmon.
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Started running 2 weeks ago. At first it was boring and I just wanted to go home, now i'm starting to somewhat enjoy It

Any tips for a newbie? What do you guys noticed after running consistently? Does it really boost yo dick?

I'm running 5 days a week, 3km per day until I reach 5km
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>>59335142
how fast are you going?
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>>59335108
you are right, ive never made one of these before, dont have that stuff saved
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>>59335098
based
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has anyone else had a post run nap? i swear thats the deepest sleep ive ever had, wake up so fresh
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>>59335160
No idea. I do 3km in 25 minutes
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>Running General
>What'd you do today?
>Ran
Why do anons make this and not /owg/
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Was struggling with some shin pain for a bit. Then I ran for the first time in leggings in awhile. The compression completely took away any pain I had in my shin. Is it safe to keep running through this as long as I don't feel any major pain.
>>
Still trying to run away from her, made some progress but these last couple days felt her crawling again to the back of my mind.

Also took this post holiday period to get checked, my heart is in good shape but I have high blood pressure, 160mm hg.

As for running my last one was 25:04 5k.
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>>59335108
Uppity twink
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>>59335286
>/owg/
>what did you do today?
>the same two lifts I always do, what do you mean?
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>>59335362
>Still trying to run away from her
Dealt with that later summer and fall. Still am to some extent. Might try meditating after each run. that helped me immensely.
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>>59335108
You speak like a faggot.
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>>59335232
Slower longer runs are the goat for cardio and health carryover so good job
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I've been doing 30 mins of HIIT for a few weeks now, really like it and I can feel my stamina increasing.
Also ex-smoker and my lung capacity is night and day.
Still making good gains too. 10/10 would recommend.
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>>59335409
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>>59335868
so 2km in 50 mins is better than 5km in 25 mins?
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>>59335917
I said runs :*)
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guys when i run my upper hamsting always burns like hell, right where it meets the glute i think. apart from running more, is there a way for me to better deal with this burn? its not pain like tendinopathy, just burn like a high rep lifting set or something
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Today I went running for the first time since October.
Mileage was not to shabby (5.5/6 kilometers, I don't know for sure because my watch is pretty unreliable kek) and average speed was decent all things considered (about 6'13'' each km).
I couldn't stop feeling my fat fucking belly with my hands during the run, the shame and guilt kept me going
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>>59334978
Fucked up my knee running too hard like an idiot, I'll probably get back to it since pools are still fucking closed
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I run 3.5k 4 times a week. Anything more is cope
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>>59334978
Sprinting = Strenghbro
Running/Jogging = Dexfag
Strength > Dexterity

Don’t be a faggot.
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>>59336264
>pools closed
Damn I missed those.
I started taking swim classes just a year before lockdown and I used to go once a week, it was fun and I was getting better, then KungFlu went on messing with me.
I was the only young man of the group, the rest were 40/50/60 years old boomers that were pretty nice to me
>>
Im aiming to run 5k in less than 30 minutes this year.
I never ran for shit. Currently at 2.5km in like 20 minutes. Dont really counting time yet.
I think it wasn't an ambitious goal at all, if I get it early in the year might shoot for 10k
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>>59336402
Sprinting fucks with muscle recovery the most.
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>>59336402
sprinting is a form of running niccer
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Almost able to run a half marathon in 1 goal.
What's a good set of intermediate goals after this while I work towards a 5 minute mile?
Is there a 1234 of running?
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>>59336501
you should be able to get that bro. are you bloatmaxxed?
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>>59335029
Just curious, can you briskly climb two flights of stairs without getting absolutely fucking winded?
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>>59336996
can you deadlift 200kg without passing out? if the answer is no then your opinion is morw worthless than your back
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>>59337086
Who do you think would have fucked more shit up as a hunter gatherer back in the olden days, someone who could run 8 miles without stopping or someone who lift a big rock?
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Anyone know why if I take a break from running for 4-5 days my right shin/calves just feel really tender and sore?
It's so fucking weird. I never have a problem with consistent runs every week but the moment I take a week break by right leg always feels like I sprinted in my sleep or something. It even bugs me whenever I start back again running with my right leg refusing to cooperate me until at least 2 or so runs then it goes back to no pain no issue.
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>>59336938
No, I'm actually kinda lean. 80kg/185cm - 176.37lbs/6.09 feet
I think I should get 10k easily by the end of the year. I just fucking hate running.
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>>59337112
Yep you've got leg cancer
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>>59337152
you can easily get that in a few months
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>>59337108
nigger stop larping as a caveman. do you go and chase after your food? no? get with the times. go lift twink
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>>59337179
I forgot to mention that I don't run more than once a week, since it isnt my primary fitness goal. I do bodyweight training plus yoga 3x a week. Running is like an added bonus.
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>>59337153
Oh fuck really? I might go to the hospital then. I don't want to catch covid though...
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>>59337210
You didn't even try to entertain my hypothetical :(
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>>59335090

Cycling is superior. More calories burnt through less effort.
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>>59337299
if grug couldnt lift at least a 100kg rock, then grugette wouldnt no fuck him. ok
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>>59337313
>he doesnt play any field sports
never gonna make it kiddo.
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>>59334978
Running gets you a lean body and hot girls. Lifting weights gets you looks from other men. Running always wins.
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>>59337315
Not false. At least twink grug would have some nice, raw venison at the end of the day.
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Guys, I went for my first run in a really long time about 2 days ago.After running for a bit, the area above my abs, under my chest, started hurting, but went away pretty quickly after I was done with the run ( I read that it may be from shitty breathing ). But my ankles were hurting as well, and after 2 days they still hurt, even when walking. It's not horrible pain or anything, but they feel very rigid and sore. Is this normal? Did I do something wrong? pls help
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>>59337331

No, I ride up steep grades, do fast descents, single track, and ride my track bike in the city.

Convince me that this isn't based.

https://www.youtube.com/watch?v=t5yYGyQq8-M&ab_channel=SAFABrian
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>>59334978
6'2 95kilo male here.

Is a 28 minute 5k embarrassing or not that bad?
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>>59337401
maybe just try strenghten your ankles anon. and work on some mobility too
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>>59337263
The only surefire way to avoid covid is to not get tested
t. Have been living the exact same way the last year as i did the 23 before that. If anything im in better shape since ive been running more rather than drinking like everybody else to kill time
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>>59337476
its ok..longer distance is harder for heavier guys
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>>59335029
You think having a total above 1000lbs excuses cardio? What a fucking loser.

545 deadlift for three reps, 405 squat 1rm, 290 bench 1rm, still run 5 and 10k regularly.

You're just weak.
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>>59337508
Should I go for a run even if they hurt and just push thru the pain? I ll look into how to strenghten my ankles, ty a lot
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>>59334978
how to cope with stress fracture? I'm drinking milk and taking calcium + magnesium + vitamin D supps but how else can i speed recovery?
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>>59337551
deadlift world record is 501 you stupid larping faggot. at least do your research next time haha
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>>59337336
I run too but you sound very insecure
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>>59337646
Not sure if trolling faggot or dumb faggot, but he's talking pounds, not kg
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>>59334978
I run and lift. I always get a crack when I see very muscular dudes walking on the treadmill for cardio. Like c'mon why do all that body work to ignore the heart.
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>>59337717
At least they're doing some form of cardio. There are so many guys who totally neglect it because they're so focused on the bulk that they look like shit. They have no shot at being lean or genuinely healthy. Treadmills are a meme though, just fucking walk somewhere and back
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>>59335000
Based on what?
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>>59336918
There isn't really a 1 2 3 4 of running but personally when I first went under 5 for the mile I was around an 18:00 5k or so I think
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>>59337741
newfag detected
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>>59337838
You have to be the newest of newfags to be unable to work with the "based on what" meme, unless you're operating on a 7th layer of irony.
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>>59336264
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Running is for young retards and gays. Cycling is where it's at
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> 5k in 23 minutes

Looking to sub-20 this year lads
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>>59336264
I miss the pools. Started getting fairly good progress with continuous laps. At least the running has been decent for me but I wish I could do both.
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>>59335029
Fatty cope
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>>59337313

Except cycling is not cardio you fucking retard. It's endurance at best.
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>>59337981
yeah you like having that metal rod up your ass faggot
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Just starting to get into shape for the first time in my life. Why tf do I get a burning sensation in between my groin and ass when running, same when doing squats? I'm not memeing either. It ... doesn't feel bad, but what tf is it.
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>>59337313
>More calories burnt through less effort
yeah you just have to bike for 2 hours instead of run for 1.
>>59338038
>cycling is not cardio
what the hell is this thread
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>>59338142
If you can get out of breath riding a bike - I stand corrected. I can't
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>>59337994
You got that in the bag bro
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>>59337476
I'm going to be completely real with you that is a time for someone who is completely out of practice to get.
If you're not out of practice that's cool I'm just letting you know.
If you are you will be amazed with how much faster you will get within the next 6 months/year
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>>59338430
What if I can jog about 0.5 km and then I'm out of breath. How long till I can jog for 5k?
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>>59338366
You need about 4 times the distance as you would run at your max
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>>59337469
cyclists are faggot pay rego you cunt
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>>59338470
That depends on so many factors. I would recommend doing some sort of cardio 5 or 6 days per week.
I'd also recommend running longer distances at lower speeds and then increasing your pace over time. From what I understand this is much more efficient than hitting your head against a wall at the same speed and trying to go further each time.
You'll just have to do what you can and see what happens, you're your own best coach.
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>>59338611
From what I gather from that picture with a table of how to start jogging for 20 minutes in 6 weeks, you wanna do it for like 4 days a week, which is what I do.

I'd also do fucking on the rest days but the problem is my abs burn out WAY before I run out of breath
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>>59338366

You obviously don't know how gears work, try pushing a 50/14 up a 7% incline and see how out of breath you feel.
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>>59338667
I'll let you in on a little secret anon
If you do it more often and ease yourself into it you can jog for 20 mins in 3 weeks tops
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>>59338805
Starting with like 4 minutes I'm at now? Sounds implausible
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advice for high weight?
i have fat + muscle and used to do marathons
i can still easily run 20km but it fucks my knees next day

>inb4 lose weight
yeah but anything else i can do? like wraps around knees?
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>>59334978
Finally achieved my goal of 5k in under 20 mins, ran 19:50 a couple weeks ago! Had my eye on that for over a year, feels good bros. Next goal is first marathon fall 2021, probably going to run easy a few more weeks then do a 12 week half marathon plan to kill time before training for the full
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>>59338862
may be a flexibility/mobility issue, when I'm behind on stretching it can give me knee pain.
Where on your knee does it hurt?
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>>59335208
Yeah, yesterday i took an accidendal 3h nap post run
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every time I run my feet get fucked up, like unbearably painful cramping in my feet
I have collapsed arches and very wide feet, don't think I've ever found a pair of running shoes that fit me
anyone else here had this? how about running barefoot?
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>>59338970
Nice work anon
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>>59338973
roughly here, lower part of the knee
if i push into it with something i can feel the pain, so its more on the outside i think?
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i run once a week, alternating between two different routes which i run both backwards every other run. The first one is hillsy and lots of uphills and downhills, a forest trail type thing. That´s 9,2km from my front door. The second is a pretty much level-road all the way 10,2km long track that´s more or less in really good shape all the time. there is a bunch of snow and skiiers and other misc people doing their thing there but i ran the 10km in 55 minutes last week with no real plan or thought put into it.Been wanting to run the 5k in 20 or less but with so much snow and the cold im pretty sure my time will get fucking skewered
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>>59339027
I have had a minor case in the past.
Roll your feet with a golf/lacrosse ball (stand on it and roll it around under your arch)
If this doesn't make a difference then I have no advice and you're going to have to talk to a doctor or specialist.
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>>59339053
also only on one side, (right)
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>>59339053
I had the exact same pain for a long time and it ended up being due to extremely tight quads that were pulling on my patella tendon.
It's a total bitch and it takes a while to get better, I stretched and foam rolled at least twice a day until it went away.
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>>59337336
>not wanting mires from the superior gender

My ex used to mire me even though I only did body weight plus some dumbbell exercises. If you get mires from a man you know you've made it.
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>>59334978
I just ran 2.4 km, did some pull ups/dips/rows/push ups and ran another 2.4 km. I weight 125kg. Midway it started snowing, which was my reward. the snow felt so good on my skin, that I took of my jacket. thank you for listening.

Also, I'd rather get on my bike or a gymbike. Or do some HIT with Powercleans and Double Unders. All I have left is rope skipping or running. But even tho I already do double unders with a weighted rope, running is just a lot better.
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>>59334978
>>59335029
>He can't do both
Sure smells UNATHLETIC in here.

>>59337551
>LMAO4PLAET squat
>Sub 300 lbs bench (prob touch'n'go to, shameful if less than 350 baka desu)
>Calls others weak
>mfw
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>>59339116
thanks man will try
>>
Anons who can run a 10k in less than 40 minutes, which training programme did you follow, and how long did it take you?
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>>59334978
Boop
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>>59339038
easy or hard run?
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>>59339244
listen to anime music
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>>59339275
i cant run that fast yet but im thinking this is the answer right here
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>>59337401
>Guys, I went for my first run in a really long time about 2 days ago.After running for a bit, the area above my abs, under my chest, started hurting, but went away pretty quickly after I was done with the run ( I read that it may be from shitty breathing )
Sounds like a typical side stitch
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>>59335232
Thats a fast walk to slow jog
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>>59339244
I'd imagine you just get up to like 45 miles per week and then do 1k and 1.5k workouts until you can do it
>>
I had this pain develop in my left shin while adjusting to running on a hard surface. It didn't hurt much, I was thinking it could be a very mild stress fracture. I was able to run with it two days after and surprisingly halfway through my run the pain went away completely. However when I go up stairs I can still just barely feel a bit of discomfort in the shin.
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>>59335142
>Any tips for a newbie?
Just stick with it man. One of the coolest things about running is you get to explore places. Switch up where you run; go to different places in your city, go into the woods sometimes, etc. and it will be a lot more fun. Also don't listen to music while you run.
>Does it really boost yo dick?
Everyone has a different experience but personally I have never been hornier in my entire life than when I was running consistently (not atm because recovering from surgery). May have just been a side effect of boosted confidence though.
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>>59339436
probably just shin splints, you can try biking for a few days and see if it helps
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>>59339500
Damn dude I thought I was pretty good at striking with my forefoot
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>>59339537
strike with your midfoot. Your entire show should be more or less hitting the ground at the exact same time.
https://www.youtube.com/watch?v=qWPsblg-4ZY
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>>59339658
shoe*
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>>59339658
Will this also help my calves from burning out too fast?
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>>59339713
absolutely
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>>59339713
well you should also be almost exclusively using your glutes to run so make that a big focus as far as what you're actually contracting to propel yourself.
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>>59339741
Not that guy but I feel like based on what muscles get worn out I'm using my calves almost entirely. I must have some seriously fucked up running form and also I hate running. It's good for full-body health and having speed and endurance is good in general (in an emergency etc) but christ I just can not stick with it. I can stick with lifting, cycling, walking 5+ miles daily, etc but haven't even been able to work all the way through couch to 5k. Just fucking miserable bros. How to get over this?
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>>59339870
idk bro you need to find what it is you like about those other things but not this. Do some research on good technique if you just hate the way it fucks up your calves.
Also see >>59339473 for what I said about advice for newbies.
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>>59339121
Not really. If there is no competition and you get mired you still suck.
>>
who are the best ultra-runners? specially outside events,people who crossed continents for fund-rising, etc, just people who run a lot, really a lot.
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>>59334978
Spent christmas and new year sober. Ran 50k last week (I weigh 100kg). Finally learning to love running and got some good running mates.
>>
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>>59340044
Also, any tips on getting rid of shin splints? And are compression tights a meme?
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>>59337112
but no seriously bumping this, what the fuck is it? 1 day after running, nothing. 2 days, nothing. 3 days I wake up and suddenly I have that weird feeling in my shin.
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>>59340111
idk bro maybe you're just tight. You stretch and roll a lot?
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>>59340172
no on stretching or rolling. I guess I'll start doing it. I just find it fucking weird it only really hits 3-4 days after the run.
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>>59340089
check running form, make sure you are getting proper rest, etc. Could you be running too much too soon? Your bones need time to repair and grow stronger too.
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>>59340089
>compression tights
meme for what? it's just tights
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>>59340193
holy fuck man you just don't stretch? I'm surprised you don't have much bigger problems than whatever this is.
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>>59340230
wait you have to stretch? people always say just take it slow in your run in the beginning and stretches are a meme. I mean it's not really the muscles that are acting up for my legs, it feels more of the bone.
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>>59340256
100% not a meme, those people are complete retards. Your muscles can get so tight that they put a lot of stress on tendons/bone so it will cause pain in a different place than where the problem actually is.
In all honesty it is very possible that tight muscles are not the cause or may only be part of the problem, but you should be stretching/rolling anyway.
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>>59340336
will do anon. stretches before or after and what stretches?
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>>59335979
Stretch
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>>59340349
Idk what the stretches I do are called or how I could really describe them so you should honestly just google it but make sure you stretch each muscle group in your legs and do something for your lower back too.
Hit quads, hamstrings, calves, groin, glutes, and IT band.
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>>59340349
Oh and stretches after are far more important but it doesn't hurt to do some light ones before.
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>>59339275
Lol same
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>>59340425
If you're really 14 you gotta get out of here and don't look back.
Also you'll probably be banned soon.
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>>59337313
>seeking to give less effort
Ummm yeah, youre ngmi
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>>59334978
Running is way more fun than lifting anyhoo.
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>>59336918
5km/10km/half marathon/marathon ?
idk what the times would be
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>>59337313
who else is Triathlete masterrace?
>>
What's a good app for running?
I would like the timer kind of stuff, but something with sound alerts, since I can't run and look at my phone at the same time.
>>
>>59340111
Forgot the exact name/type it is but im fairly sure its a kind of shin splint. From my understanding if your mid calve is tender and sore it means that you need better shoes and/or you place to much emphasis on your toes when you run.
https://www.docontherun.com/shin-splints-what-to-do-if-your-shin-splints-wont-go-away/
I am fairly sure this covers what your problem is but im not 100% sure.
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>>59340205
I think this is accurate. I went from 5k to 50k in a couple weeks. Should i stick to short (3-5k) till they recover?
>>59340221
I mean do they actually promote recovery?
>>
>>59340727

MapMyRun is reliable and has voice prompts
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>>59339027
I also have wide feet with no arch. Make sure that u arent slamming ur feet on the ground when u run. Also I got insoles for my shoes to develop an arch. Other then that I just powered thru it and its been slowly going away but still hurts after run. gl bro
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>>59340575

Triathlon's aren't my thing, I don't see the appeal of doing that much fitness to feel a sense accomplishment, at-least with cycling there are sub-disciplines that you can try to keep things fresh and exciting.
>>
So I tried running every day but about 10 days ago my calves started to hurt. I thought it was just doms and I could power through it but during the next run it became worse and the next time it was so bad I had to stop in the middle of the run for a few days. Any idea what this could be and how I could prevent it in the future. From this thread I gather I should look up running form to land on my midfeet and pick up a stretching routine afterwards, right? Any other tipps?

I should also mention that I have to run on asphalt and weight 113 kg
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>>59340787
dude. they're just tights lmfao.
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>>59340800
Thanks bro
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>>59340760
welp that's probably it, I do a SHIT ton of hills.
>>
What are some good running routines?
I run for an hour continuously and some days I do intervals but no real structure
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>>59340425
>I'm 14
>>
>>59340575
Triathlons seem like they'd filter out the nogs because of the swimming component. Good idea.
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>>59335979
Learn to activate your glutes better so you're not overusing the hamstrings.
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>>59341385
80-90% LISS, 10-20% HIIT
>>
Best preworkout for long runs?
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>>59342430
coffee and banana
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>>59340457
>>59341824
I think he meant in 14 years•kg
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>>59342430

Tieing your shoes.
>>
>>59335362
>>59335689
Wait until you find that one you can't run away from even after a decade.

>>59337112
Your body heals when you give it time. When you run constantly it doesn't get time to do that. When things heal, they can end up being tighter, or inflamed. Bone remodeling is literally melting bone away.
If you were actually in good shape, your legs don't start hurting when you remove stress placed on it.
>>
>>59342822
I like this...
Does anyone take any actual supplement with protons and BACA’s ??
>>
I ran 10km at 0degree celcius outside wearing a shirt and it was a great feeling. I love watching with all their winter gears lol. What are they gonna do when it hits -20 ?
>>
>>59343561
You're like that kid in middle school who had a weird complex and constantly tried to act tough
>>
>>59337112
based sweet home chad
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>>59335108
Be quiet faggot suck on a cock.
>>
>>59343620
nigga there are people that runs marathon naked in cold winter and snow, that is nothing but a small additional challenge. And most of the time its actually easier than wearing stuff because when you wear stuff while running you get hot.
>>
>>59337210
You're the one who will die of a heart attack at 30 not me. You will have a spine injury not me.
Your entire form of training is based on caveman strong very very manly mindset.
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>>59337710
Then he's not even lifting heavy.
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>>59338778
Literally impossible to run out of breath you fatty. If you're even moderately fit your muscles should give out before your cardio. That's the whole point of a bike. If you're running out of breath you're doing this whole cycling thing completely wrong and should start over from the very beginning
>>
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>>59343820
>Literally impossible to run out of breath you fatty.
>>
>>59343820
>Literally impossible to run out of breath you fatty.
What a delusional cope, what a load of shit. What kind of Auschwitz escapee wrote this that has muscles so shit?
>>
>>59343658

Fuck that shit. I used to wake up at 4 am in Chicago during the winter and run. Even with gloves + long underwear + sweats + beanie that shit was COLD for the first 30 mins. After 45 or so I could take off the beanie.
>>
>>59342942
You just gonna sneak a roast like that? The fuck is your problem?
>>
>>59344034
I'm not calling you a weakling.
Im saying your are likely rundown. As in your are not adapted to the training you are doing and once you give your body time to heal it does so in big steps that you can feel as pain or discomfort.
Stretching, light super easy movement like walking or just movement to promote bloodflow and better healing should help. As well as considering your recovery to stress ratio.
>>
>>59344075
Just for you bitch I'm gonna run twice tomorrow.
>>
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>>59344090
>>
>>59344090

>QTDDTOT tomorrow
>"how do i fix shin splints"
>>
>>59334978
Have ran a marathon and half-marathon, really helped in my weight loss. Now at a weight loss deficit, currently still eating at a deficit as well. Normally more of an endurance runner (4-8 miles). Would doing HIIT help get further results? 6 foot 1 inches, 205 lbs trying to get to 190.
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>>59344102
You bet your ass I'm gonna do that.
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>>59339165
Figchad, what is your 1 mile time?
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>>59344114
bleh, i meant weight loss plateau
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>>59344116
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>>59334978
But I'm a powerlifter that can run a sub 20 minute 3 mile.
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>>59340727
Not sure if it has a timed option but I use Strava. It also has an option to pause the app when you stop moving, which is nice. Free version you can see your speed increases overtime. It also tells you your mile pace each mile (or half mile / km if you prefer that). Recommend it!
>>
>>59338038

wut
>>
>>59344209
Sub 20 5k as a powerlifter is very impressive. post body.
>>
>>59337341
you gotta carry that animal home. why are you two faggots arguing like it's one or the other
>>59337315
>>
Running pleb here. Are there any books, good training plans and other such resources I could look at?
>>
>>59340887
Yeah, you're obese and killing your joints, no technique will solve that. Slow it down, maybe run thrice a week and do something that is less stressful for your joints.

But good for you for trying to improve, and remember that dieting is way more important than exercise for weight loss, fasting, or at least greatly reducing your meals will do wonders.
>>
>>59344330
Best is for an experienced person to just explain it to you, people could do it here but some stuff might get lost in translation and it would be a pain in the ass.
Look into joining a local running club, most cities have one.
>>
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So I'm doing the weeb c25k and I'm wondering what a good treadmill speed is? I had been doing 7mph so far and it's pretty hard to keep up but I've still been managing to get to the end. I'm just worried if I'm going too fast as I had previously injured myself before (though I was doing 8.5 for 3 weeks when that had happened).
>>
>>59344549
>treadmill
Off-topic post.
>>
>>59344549
>>59344571
he was not very helpful but I would also recommend not doing treadmill because you are far more likely to get bored and stop running.

Also if you think about it, the treadmill is pushing your leg back. You're not actually doing as much and you will get fitter faster without it.
>>
Question: yesterday my wife and I went for our 3 mile run, but because I had only gotten like six hours of sleep, I took a scoop of preworkout (usually only do this for weights) and did a much better pace.
Would it be beneficial to train on this all the time, to condition the body to run at this pace, or is it better to only use it as a boost in high performance situations? What gives the best long term result?
>>
I'm stuck on the c25k from the easier parts of the runs to the harder ones. I'm just sitting in the middle with a full 30 minutes being too hard while what comes before it is too easy. Is there any way I can break that?
>>
>>59344598
It gets pretty cold outside during the winter here, so I had just been wanting to use the treadmill until things start getting above 30-40. Either way, do you guys have a track available to you or do you just do it on the side of the road?
>>
>>59344611
Don't be a pussy and do the 30 mins.

I know I'm being blunt but endurance sports can be quite uncomfortable. Pain is part of the process.
>>
>>59344629
It seems like worthless advice but I think you are right. I know I am physically fit enough but I think my head isn't in the right place when I'm running to get there. Tomorrow is my next run anyway, wish me luck.
>>
>>59344623
Side of the road, I personally only do interval workouts on the track. Exploring a town is half of the fun.
My favorite thing is country roads because I live near a good amount of farm land.
Do whatever you enjoy most though running can be genuinely a lot of fun if you let it.
>>
>>59344639
Actually I want to revise what I said;
If you are going balls to the wall for 30 mins then yeah you're crazy. Take it a little easier and do the 30 min, then get faster later.
BUT, that being said my statement about gritting your teeth and pushing through it still stands.
>>
>>59334978
I could crush you
>>
>My ideal of overall fitness is represented by special forces entry standards
>high endurance, strength, cardio
>was following 5/3/1 BBB for a year, massive gains
>decided to re-incorporate more cardio and conditioning because I gained fat in the coof lockdowns
>now on 5/3/1 BBB modified to follow Brian Alsruhe's LP model (still advancing once a month, but working in giant sets with cardio in between or at the end of the workout)
>effectively doing HIIT conditioning with rope, burpees or hill sprints 4 days a week and LISS runs twice a week
>objective is to get conditioning 4x and reach a 6km run and a 10km run every week, halfway there

does this make sense to the cardio aficionados?
>>
>>59344869
bro I guess but it also seems like you have very different goals than most people who love endurance sports so idk if we can really help you.
It seem like you're very much trying to achieve some kind of hybrid fitness between strength and endurance, and I only have experience at either extreme. All I know is every military person I ever knew couldn't run more than 200m at a good speed.
>>
>>59344804
yeah cause you’re fat nigget
>>
>>59344950
I see what you mean and I sort of agree. I have no aspiration to become a marathon runner or a sub-18' 5k runner, let's say that I just want to get my 5k down to around 20 minutes; would such a plan work if kept up for long enough?
>>
>>59334978
Friendly reminder that you should not be running
https://www.youtube.com/watch?v=Ty5zJdPrqys
>>
>>59345094
>yesss goy get heart disease
>>
>>59345029
Yeah I personally feel like that's super reasonable. The only thing I can think of being a problem is it might take longer than you would want if you're only running twice a week. But who knows, your strength training might carry over more than I think.
Just try it out and see how it goes. You may need to tweak it for a little more cardio imo.
>>
>>59345094
Rip either takes viagra or doesn't use his dick because you need cardio if you want to maintain sexual health over the age of 28
>>
i like running, i do a 5k in 22-23 minutes 2 times a week, and i want to do something else because its getting boring. But I don't want to interfere with my current muscle gaining plans.

How much more/how differently can I run while not limiting my bodies desire to add muscle mass?
>>
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>>59345094
This dude is treating endurance sports like people standing around doing jazzercise all day.
This dude has no concept of how people get faster and fitter when it comes to sports like running and cycling. Progressive overload also very much applies to endurance sports, and your muscles and cardiovascular system improve and develop as you push yourself more. Necessary strength is developed along with the practice of the sport, and I know many people who do some form of strength training as an accessory.
His entire basis for endurance exercise being unhealthy is that it does not lead to you lifting heavier objects, which is a self fulfilling argument that says absolutely nothing other than he's an out of touch dudebro.
When I first started long distance running I gained a substantial amount of weight because I did not yet have the necessary strength to do it effectively.
World class marathon runners are also a different topic, as they follow strict diets to not gain weight which I would imagine costs their health to a degree. Also the death statistics are probably linked to EPO usage, but I doubt their validity at all since this guy obviously knows fuck all about what he's talking about.
>cycling does not contribute to strength in riders
Debatable for marathon and ultramarathon runners but WOW what a retard.
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Who else here /dead/?
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>>59345508
How many years of training did it take to achieve this?
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>>59344119
Don't know exactly. But it's under 10 minutes. Right now my glute/hip/SI joint/whatever is too fucked up to actually run I'm missing an entire week of stamina gains reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
>>
Guys how do I start?
My cardio is shit never run in my life
Do I focus on running for a certain amount of time or for a certain lenght
What is a good running routine?
>>
Sorry run, I decided to abandon run and take the triathlon pill. Forgive me.
>>
>>59344248
I compete in the 75kg weight class lmao so I’m actually able to run
>>
>>59345565
Start with endurance and then go for speed. Doesnt matter if you measure time or distance just regularly increase it.

Also use google man there is no way to describe every minute detail over 4chan.
>>
>>59345094

Bro sciences at its finest, track cyclist literally disprove everything this mans says.
>>
>>59345094
>17min
Kek. Rather go for a cheeky 15min run tbdesu.
>>
>>59344600
Cafeïne is very good for physical performance. Dont Hurt yourself though.
>>
Any tips for someone that wants to go from 0 to a 5k without getting some serious shin splints? Any exercises I can do to "harden up" the shins? Do they exist or is it just start running and suck it up?
>>
Does skip rope have good transfer to running? I sorta run in place, hopping with one foot to the other while the rope passes over me
>>
>>59346432
>Any tips for someone that wants to go from 0 to a 5k without getting some serious shin splints?

Gradual, with plenty of rest in between.
>Any exercises I can do to "harden up" the shins?
Yes, running.
>Do they exist or is it just start running and suck it up?
No you aren't supposed to suck it up unless your life depends on you running at that moment.
You either let it recover or it gets worse and worse and worse.

>>59346472
Cardio, sure. Some conditioning, sure.
Technique for running, no.
>>
>>59346518
Got it, thanks anon.
>>
>>59346432
Do you already have them? If so, you should read this:
>https://fellrnr.com/wiki/Shin_Splints
There also exist the c25k program. It doesn't make you run 5k right away and might be what you're looking for?
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>>59335142
Keep in mind that most injuries happen within the first year of starting running. Don't try to run ego distances or speeds, that's how you get hurt. If you keep at it, you will eventually achieve your goal.
Other tips in no particular order:
If you feel a beginning ache when you run, try to shorten your stride or reduce speed.
Try to alternate what you run on - pavement, grass, asphalt, dirt paths.
Take care of your feet, Some slight massaging of each joint and the arches and moisterising lotion before bed are great ways to keep them in top shape.
When you have built up a fundament, consider varying what you run, distance/time, intervals, and steady 5kms
Lastly, enjoy it, the kind of freedom you can have when running is a rare one.
t. medfag who enjoys running
>>
This feels like such a stupid question, but how do I get faster?

My 5k time is, at best, 26 minutes. My best 10k is 64 minutes.

But I'm running a half marathon once or twice a month (best time 2hr25), and not needing days of recovery, so it's not just that I can't run at all.

Do I need to keep running shorter distances, or repeat whatever my normal distance is and speed will come in time?
>>
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>>59335362
Bro, running gives you freedom, but you can't run all the time, if it wasn't meant to be, why should she occupy so much of your mind? Let go.
And regarding high blood pressure, what's you age bracket, diet (regards to fats, carbs and salt), when and how was your blood pressure measured, and are you medication now?
>>
>>59346700
Do a sub25 5k or a sub60 10k program. Though for that sub60 you can probably just incrase your weekly mileage (gradually!), since 64 10k is incredibly slow.
>>
>>59335869
Nice bro, keep it up! how often do you train?
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>>59346660
I don't have them, but I can see them coming hard from a mile away (no pun intended).
Whenever I jog in place or do jumping jacks for a few mins to warm up for calisthenics I start getting discomfort on my shins.
It goes away once I stop, but still... When I say 0 to 5k I really mean the zero part.

Regardless i'll give it a look, thanks.
>>
>>59336501
>>59337152
>>59337219
If the main problem is you find it borings, perhaps intervals can help. som 10 min easy pace, followed by 5-10 sets of 1 min run, 1 min walk. HIIT is your friend in this case.

>>59337401
>>59337635
I Agree with >>59337508 in regards to strengthening and stretching ankles. If they hurt when you run, then try to slow pace or shorten your stride. The pain in your torso sounds like side stitch, if it is placed in either side of course.

>>59338072
Is the sensation there in the moment or afterwards. Most likely it is either tight ligaments that you feel stretching, or activation and fatigeuing of muscles you don't otherwise feel. When running then try to slow down a bit and see if it disapears, When lifting to lower weight and higher reps. Dynamic stretches before and static afterwards might be helpful.

>>59338970
That is a great achievement anon, I applaud your effort. Keep up the good work.

>>59339027
>>59339088
>>59340835
Massaging with a ball, insole, and focus on striking of feet are all great suggestions, try those. Otherwise try stretching calves and ankles, dynamically before and static afterwards
>>
>>59335362
Wait, people who do cardio still have high blood pressure?
Fuck I need to start running asap
>>
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Find your local Parkrun group and start running at whatever speed you feel comfortable with. They are all setup the same way, run states at 8am on Saturday morning and is 5k. You can register online for free to get yourself timed and shit (simple barcode system) or just time yourself with Strava or whatever and be anon.

Travel to different cities and find other Parkrun groups to run with if you're getting bored.

Run your local Parkrun route during the week to improve your time and smash the normies.

I've been doing it for about 2 years, meet some interesting people but my time still sucks (avg 26m/5k).
>>
>>59337313
idk man most mma fighter who fuck their knees and only do bikes for cardio have waaaaaaaay worse cardio than those that run.
Runnings the goat for conditioning.
>>
>>59346942
That's because those MMA fighters do dumb shit like skip with weight vests and leg weights.
>>
>>59335108
he's right and improving hurts
>>
>>59346472
I've found running has better carryover to jump rope stamina than the other way around. Though once you get to the point of being able to jump rope for several minutes, it's probably fine for general aerobic stamina training.
>>
>>59345542
Don't know. I have been running for six years, but just started HR training two years ago. It waa around 56 average when I started. Zone 2 cardio with one zone 4-5 run/week done its job.
>>
>>59335142
5 days a week is way too much for a newbie, it's not worth it in a long run. Running injuries are real, I recommend to run 2 times a week, 3 times if you want to push it.
You're probably running too fast. Slow down, pick a comfortable pace.
It's a good idea to breathe through your nose, it may feel weird in beginning but you will get used to it.
It's extremely important to do dynamic stretches before running. This improved my jogs noticeably.
Invest into running shoes and clothes. Get headphones so you can listen to music, because after a while jogs can get pretty boring.
Don't be afraid to wear less clothing. I jog in freezing temperatures in shorts, it's actually pretty enjoyable.
Don't do dumb stuff like suddenly running a long distance very fast. That's how I fucked up my Achilles tendon two years ago.
Run in any weather, unless there's lighting outside.
Wear reflective stuff, so you don't get hit by cars during night.
Good luck & have fun.
>>
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>>59335029
900lbs and I run 5k in 21 minutes.
Take the balancedpill, anon. Better to fill every cup a little than to have one empty whilst the other overflows.
>>
>>59335142
I used to run 2k weekly back in HS, then did virtually nothing until lockdowns last year, 30 yo boomer now.
Back to running at least 15k weekly and got my 5k time to 21 minutes. Weirdly my skin is much better, idk if it's because of the regular increased blood flow to my face. In conjunction with 4x weekly lifting days and better nutrition I've also lost a good bit of my stubborn belly fat (the only place on my body I have any noticeable fat).
I've definitely got more energy overall now, and I can do a 5k in 25 minutes and barely break a sweat or be out of breath, whereas pushing for that 20 minute goalpost still destroys me lol
>>
>>59345094
SEETHE HARDER RIP
>>
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>>59347261
>Take the balancedpill, anon. Better to fill every cup a little than to have one empty whilst the other overflows.
This is a hollow platitude you bandy about to cope with lifting like a literal girl. If you prefer running to lifting, or running suits some greater scope goal for you better than additional lifting does, fine. Don't try to further justify it with some turbo brainlet philosophy.
>>
Do you guys run fasted?

I started running fasted in the morning. Should I wake up earlier and eat or something?
>>
>>59347370
Shut up you weeb faggot. I enjoy running, swimming, cycling, hiking, and lifting. I don't enjoy lifting so much that I'm going to eat 4000kcal and become unable to run without sore knees, and I don't enjoy running so much that I'm willing to become a spooky skeleton just to shave a few minutes off of my 5k time.
Everything in moderation, you nip-loving cunt.
>>
>>59347411
Running fasted is fine and actually beneficial. Only for actual tempo work and races, you want to have proper nutrition.
>>
I'm trying to run a mile in less than 5 minutes but I just can't do it, I've got to 5:10 a couple of times and my heart rate is in the 190s bpm. Anyone have any tips to improve mile time?
>>
>>59347572
Do some HIIT once a week to condition legs for extended fast running, and do more volume in general.
>>
>>59346432
train your tibialis. ankle circles, 50 each side for a set. and then stand against a wall, legs straight and feet out in front of you, lift up your toes. sets of 25 reps.
>>
>>59346700
I have this concept on running;
if your time on x distance can be done or just as close with powerwalking, you aren't ready for that distance.
I think your 10k time is doable by walking fast, so you arent fit for 10k. 2h.10m+ for a half marathon is walk/run mix so also kinda similar. You need to find your potential max distance that you can legit outrun powerwalk speed, then you grab that as your base and start working steady onwards from there. You can get the idea of how to increase distance from internet research theres a lot of variety programs to do that. Thats my idea though, there might be programs recommending run/walks and reducing walk time over time as a way of training. I see stopping running or dropping to powerwalk pace = failure for that distance.
>>
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>>59345094
this is the guy telling you not to run
>>
>>59338970
based
>>
>>59337838
>>59337872
Newfagception.
>>
>>59343127
i don't think you need it beforehand, also if you need to do serious prep before a long run the distance is probably too long for you right now
>>
My favorite path iced over so I've had to run on the road. I kind of hate it.
Any headphone recommendations?
>>
Cardio training ratio question:
I have recently switched most of my cardio from long low to mid intensity sessions to shorter high intensity sessions. It's helping me lose weight more quickly but I'm worried about losing my cardio endurance. If I'm doing true HIIT (maximal output sessions) three days a week, and weights five days a week, how frequently should I be doing LISS cardio to maintain some endurance? Is twice a week enough?
>>
>>59334978
One mile is the gold standard.

Can you do that?
>>
>>59349061
yep, in 3 minutes. what about u
>>
>>59346700
You need to run at different paces, and do some workouts
There's examples online, but here are some workouts I think are good:
1. 15 repetitions of 1 minute very hard, 1 minute jog
2. 20-30 minutes of a hard steady effort
3. A ladder workout (1-2-3-4-4-3-2-1) these are the 'hard' minutes, for rest either equal time to previous repetition down to 1 minute is good. In the ladder down you should cover more distance.
It is good to wait at minimum one day between workouts, probably more. Also if you are feeling fatigue during, end it early and do it some other time when you feel you can. Run easy for all other days
>>
>>59349111
you know the world record is 3:43 right
>>
>>59349166
thats in kg, i measure in pounds
>>
>>59349199
based freedom units. fuck europeans
>>
>>59334978
I run a mile in 7:30 min before most workouts. Am I going to be ok?
>>
>>59349037
I'm uninformed but my take would be that endurance wise that sounds fine but you might run into glycogen depletion between HIIT and intense weight lifting. LISS is more sustainable so maybe switch to 3 days LISS and 2 days HIIT if you are feeling extremely fatigued but if not go for it. I find my endurance is increased the days after a good sprint session
>>
>>59349061
>half a warm up is the gold standard
do americans really?
>>
>>59349037
You probably won't lose any endurance. It's not like you got into some kind of peak condition. But two times LISS is fine.
>>
I was same, untill I started playing squash twice a week. Great high intensity interval cardio and fun as fuck. Fuck running play squash or an other sport that makes you forget you are actually running.
>>
>>59349379
who are you talking to? take your meds
>>
>>59349332
Thank you for the advice. And yes I do two out of three of my HIIT workouts on my rest days from weights and do the other the morning of my least taxing weight day (I lift weights around 4:45 pm).
>>59349370
Yes that's true, I was doing some more targeted cardio endurance training before the winter weather set in, and I was in good shape relative to my previous endurance, but I wasn't in extremely excellent cardio condition, just pretty good condition.
>>
>>59347261
Gonna make it.
>>59347370
NGMI.
>>
>>59349737
>>>59347261
>Gonna make it.
>>>59347370
>NGMI

>NGMI
>>
>>59334978
MY WEIGHT IS AROUND 95 KGs ¿WILL MY KNEES FUCK UP? I'M FAT IF THAT MATTERS
>>
>>59347811
thanks
>>
>>59349746
Who are you quoting
>>
>>59349813

HIM
>>59349737
>>
>>59349766
Probably not, if you're somewhat careful and your knees aren't already fucked. It usually starts hurting befire you snap your shit. Take it easy though, run slow and definitely focus on weight loss.
>>
>>59349813
Mmm that's me bro are you ok
>>
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>>59349379
I'd love to play sports but unfortunately I can't because of muh deadly pandemic
pic absolutely related
>>
Got on a 8 week 7 runs per week marathon program to prepare for a 15k trail run that might or might nit happen in march. Did this several times, but for legit marathons and respind to it rather well. Now this time I added a 30min/5k regeneration jog every morning and it works surprisingly well. Just half a week in, but I feel way fresher on the legit runs in the afternoon.
>>
>>59346518
>Technique for running, no.
that makes sense. i do my skips in cycles within reps and that does not really replicate running.
>>59347189
>I've found running has better carryover to jump rope stamina than the other way around
interesting. when i first started skipping stamina was the limiting factor, not coordination.
>>
Anyone here use barefoot shoes for running, especially on trails?
>>
>>59350316
Cardio gains of jump rope are neglegible after some noob gains. It has its place, but regarding cardio it's similar to think a trillion bodyweight squats would carry over to bb squats.
>>
Not all runners are faggots, but faggots love to running.
>>
>>59350406
Yes, you won't be able to go all out, but they are perfectly fine for easy runs.
>>
>>59349931
Thanks, m8. I walk a lot but I wanna star to run, I'm pretty active desu but food is my problem. Cool, bro.
>>
>>59345547
you will take the crown as king of /run/ soon
>>
>>59347261
>900lbs and I run 5k in 21 minutes.
twink lmao. That means you can't even 1/2/3/4
>>
Started running 3-5 miles six times a week at a slow pace (12 mins/mile) and increasing gradually. Goal is to run a sub-2 hour half marathon in June which is realistic at this point.

I train for martial arts competition and prefer to stay at a low body fat year round rather than attempt a bulk like I have in the past, which only ever made me look fat.
>>
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how the fuck do i stop getting so itchy during a run
after like, 3-5 minutes, my entire legs get the worst itching experience imaginable
fucking horrendous, it filters me from running

would it be dry skin? allergies to clothes? irritation from clothes? high histamine?
no fucking clue man, i wish my skin was normal
>>
>>59350874
Do you wear tight pants?
>>
>>59350888
normally i wear loose shorts and compression shorts/boxer briefs
i think the polyester in my clothes contributes, but i need to do more experimenting to figure out what the cause of this is
my family also has a history of eczema, which may contribute
fuck
>>
>>59350909
Try going commando with just the loose shorts.
>>
I hate how running is
>bro you don't feel like running today? Leg is sore. Lol take a break it's probably an injury
>bro its gym time, get the fuck outta bed, youre sore? Tough shit go to the gym and do what you can do.

FUCK
>>
>>59350874
Nah. It's something something you aren't fit. Some people get the same effect while lifting.
It's your blood veins opening up or some shit to allow more oxygen. No seriously Google it. Goes away in a week or two of consistent exercise.
>>
>>59335086
That's how you train your calves anon
>>
>>59350874
Is it possible that you are allergic to sweat?
>>
does running a 10k twice weekly effect muscle growth? Should I stay at a 5k distance?
>>
>>59351747
No and no. I'd argue that 4x5 or 3x7 is better than 2x10 though. You can then start expading one or two runs gradually to whatever milage you think is worth it.
>>
>>59351918
Well I currently run a push/pull lift program 6 days a week, I run on the 7th day of the week and also on a pull day where I skip 1 of my leg lifts.

So Im not sure when or if it makes physical sense for me to run more days, I guess i could run 3x7 on pull days? And have a full day off each week of fitness activities?
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>>59351969
I assume you're not after any kind of running goals. In my experience full rest days are pointless. Definitely get a run in on that day. Best one would be the 'long' run. I'd also switch the PPL to PLP, do an easy 5k jog after leg day and long run (gradually increasing to 10k?)on the day where you don't lift. The leads to leg day, 5k and 10k on consecutive days, but should be managable. If you have access to a rowing machine, also consider rowing. It's very similar to running in effort per kilometer and thus very efficient. Or just do some cycling on one of the days.
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>>59335029
ok, i will fuck them.
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>>59352122
im confused sorry man, can you list out how you'd setup my 7 day week?

Are you saying: P, L/5k, P, P, L/5k, P, 10k, week over?
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>>59338027
Y'know that isn't even 1/2/3/4 right?
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>>59352339
P,L,P/5k,P,L,P/5k,10k.
If you can substitute the 5k on saturday for whatever other cardio. You could also not give a fuck and run every other day, try to gradually increase some of the runs and see what happens. I did a 6 day compound based routine for a while next to a 7 day running program. Didn't kill me, but I obviously didn't get big on it. You should try stuff out and just see what happens. Nothing will kill you right away or eat your muscle, but if your lifts stall too hard and/or you get symptoms of CNS fatigue or your legs start giving you shit (runners knee etc.), you're overdoing it.
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>>59346722
>Let go.
I can't, started talking with other girl but she still always there, showing out of the blue and bringing me saddness.

>what's you age bracket
30

>diet (regards to fats, carbs and salt)
I eat a lot but not fat, 73kg 178cm. I do like salty foods and eat lots of carbs and I also like my sweets.

>when and how was your blood pressure measured,
In the morning, before, during and after a cardiac stress test. Tbh I think I part of my blood pressure is caused by extreme anxiety of anything related to doctors and hospitals. When I was a tens I already had 150 mm hg measured. Tomorrow I'll get the results of my blood work, it should show if I have shit like high cholesterol and the likes.

>medication now
I'll drop dead before taking pills, already told that to my physician.
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>>59352582
ah man thats a lot of work, thank you
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>>59348983
Which app is this, please?



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