Previous: >>70247562>Advice for new runners- Build up speed and mileage SLOOOOWLY (start with 15 minutes, increase time/mileage by 10% per week)- Yes, it will feel like you're going slow, you are; don't worry about setting good times for at least a couple months- If you start to feel pain anywhere, stop and rest, then run a shorter distance next time or walk- Don't worry about form, the human body knows how to run, just do what comes naturally- Once you can comfortably run 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)>Couch to 5k Guidehttps://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/>Sprinters Guideshttps://trackstarusa.com/free-track-workouts/>I want to run a fast 5k, 10k, half-marathon, or marathonhttps://www.runningfastr.com/ (with goal times)https://www.halhigdon.com/ (more planning necessary but more thorough workouts/explanations)>Stretching guidehttps://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/https://www.youtube.com/watch?v=OIXVDdH3o6g >Performance calculatorhttps://runninglevel.com/
Haven't rooned or lift for a while and I started smoking again.I need to get back on track but for some reason I lost my motivation.
Spring is coming. Finally get out of my basement and run outside again. Is it bad I’m excited for this?
>>70274107I weigh 290 pounds but I want to start running. I know that I can't do a lot yet because of the weight but what can I do right now? I'm cutting but I think running will help that process
>>70274399Continue to eat at a deficit. Start adding walks. Start with shorter walks and continue to add length, pace, and look for hills/steps. By the time you get to a better weight (depending on your height) you’ll have a solid base to start running. For workouts, some weights, and low impact workouts.
10x 375m workout indoor track
>>70274496Nice.Easy run tomorrow?
More of the same. Went for 22 and struggled to even finish in 24, each run feels like hitting the wall.
>>70274254>>70274370you guys got this WAGMI rooon chads
started running feeling like shit and somehow I broke my PR. I'll keep giving my best everyday
4 miles 2 days in a row, zone 2Zone 2 training is so fucking based. If my zone 2 pace is 12 minute miles what should my interval pace and distance be? I'd like to improve my 5k time.
>>70274496why 375m? seems random especially on indoor track.not a fan of jog rests me. way i see it, i focus continuous aerobic stuff in easy runs long runs. with intervals i wanna run fast. i dont need to jog inbetween unlress rest is long. but thats me..i was brough up on that. alot of people do that jack daniels stuff he basically says never stop running. im not into that.
My right heel hurts sometimes
My new best distance roonbros. I'm hoping to run a 10k by memorial day.
>>70274489Cool. Thanks dude
>>70274862You got this. Easy peasy.
6 foot 145lb skeleton hereStarting to lift and eat more but I want to do cardio too. Is that a bad idea? Will jogging block me from gains?
>>70274666what is your 5k time?
>>70275047As long as you make sure to eat enough its fine. It might even help you eat a bit more if appetite has been an issue for you.
My dad wants to do a half marathon with me in 3 months. my first one, he's done a couple. I was military, so I'm no stranger to running stupid distances with a bunch of shit on my back, but I haven't ran in over 3 years.this morning I woke up at 5:00 and ran two miles uphill. I was supposed to go 3, but I ran out of time/the temperature dropped overnight/it's ridiculously windy today. But I'm going to build up to doing 3 laps around my loop (1 mile/lap) 5 days a week before work, then pushing from there.I'm a little concerned about my performance because I've been out of it for so long since being a dad. but I will do this, bros. I don't want to disappoint my dad. I don't care about the marathon, but if I can't complete the marathon in front of my dad, I don't think I can handle that. So I will succeed, I have no choice. May the gods of roon bless my journey.
>>70274539Might be time to take an easy week and mix up your training anon. Back when I ran HS cross country we would have a mix of brutal hills and intervals in the mix, and I feel like they were a serious catalyst. Always a longer run every week too. Just sayin, take a few months, train smart, then reattempt?
>>70275047From my experience, you can do some rooning but if your goal is to gain weight just lift. I went from 127lb at 5'10" to 165lb in like 2 years of lifting 3-5x a week, and I found that rowing once or twice a week benefited me more. That said, if you enjoy running, just throw a few miles in there. People exaggerate the "cardio kills your gains" thing a ton. Just don't expect to be able to squat as heavy if you are rooning.
>>70275074Gun to my head it's probably 28:00 right now. I did 28:41 (6.5mph on the treadmill) about a week ago and it was hard.
>>70274833Indoor track I use is 250m so it is easiest to do 1.5 laps to get 375m than guess what 400m is.
>>70274551>started running feeling like shit and somehow I broke my PRMany such cases here in /roon/
>>70275249Running on the treadmill hard is very tough mentally. You may surprise yourself outdoors.
>>70274833>jog in between I dont likeThe paces are off since it was indoors. The 375s ranged from 5:15-6:00/mile pace. Target was 5:35.The jogs were closer to like 10-11 minute pace, felt more like a limp. Psychologically I felt like it is easier to accelerate into the next interval if I am moving a bit rather than doing a walking or standing rest.
Jesus... I went running after 10 days off due to illness, and I still felt like shit. I thought I was going to black out and faint, and then my throat started burning. I'm fucked
>>70275132Good luck! I think you can do it just fine. Just stick with a reasonable pace.
>>70276177That is a nice beginner template IMO
>>70276316If you haven't rooned in 3 years then it would be ideal.
"Don't worry about form" virgins BTFOhttps://youtu.be/Lcx71vC1KQQ?t=1281
had 3 months with no weed, cigarettes or alcohol for work reasons. Switched to vaping casually. 5k goes from 40 minutes to 26 minutes. My goal was to reach 25 and then finally 20. Come back home, all my friends are stoners. 5k is now at 32. Goddamn gonna get back to 25 minutes and under
>>70276608you know you don't have to smoke with your mates right?
>>70276177I used hal higdons plan for my first marathon. Got me across the finish line so it did work. Would use again.
>>70276624I know bro but damn having no access to having constant access is the issue. But yeah, you're right it's more about self control but now it's been steady once a week for 3 weeks compared to everyday. So there is improvement. Self control is hard
>>70276606as expected the maratrooner is a fucking twigthe guy in the centre is a mentally ill roidtrannyopinions discarded
>>70276606literally bullshit. i already posted papers disproving the form shit from actual studies. infact this video is probably an example of that kind of delusion shown in one of those studies where it found that even professional coaches dont know shit about form and economy.this is just some random troondog waxing about some shit. i havent even watched because younhavent specified where to watch but you are definitely showing your low iq by thinking some dumb BRO podcast is evidence. even more so you think some random troons anecdotes are evidence. youre real sick in the head bud. why you even watching this podcast crap anyway.
I can't go much faster than 8 mph for any considerable distance without going anaerobic. I can recover somewhat quickly (within one or two tenths of a mile) if I return to 8 mph after some time spent between 9-10+ mph. What's the best way to train in order to raise that threshold up to 8.8+ mph?
>>70274666try some thresholds maybe. like 3 × 6 minute, 2 minute rest. dunno the pace exactly. gonna be somewhere between 9-10 minute mile i suspect but not sure
>>70277200, he said about Zach Bitter. It was apparent to all that he was well informed on the topic at hand.
I'm signed up for a 10k charity run and I am going to smash that shit in under an hour
i jogged 10k for the first time tonight. felt really accomplished and put my numbers into some calculator and it says im still beginner. i guess a long way to go. im told that you lose jogging strength faster than anerobic strength at the gym if you stop, is that true?
if i want better cardio purely for the sake of like kickboxingg or mma or something, is it better if i shoot for a good 5k time or a 10k time? is sprinting that important
>>70274254you can do this, progress is never linear. maintain an upward trend. to be human is to er. dust yourself off and look forward!
8.5 miles today. got a few chores to do first then I'm outta herrrreeeeee
>Ausfag>Monday - 33c>Tuesday - pissing down rain>Wed - 29cFuck. At least I'm going to be well rested
>>70277834Neither decline is linear, exactly, but if you took a month off of running and lifting, you'd probably retain more of your lifting gains than your speed gains.A week off of either won't hurt, though.
>>70278713wait till you see the forecast for thursday
>>70274370No, absolutely not but it is bad that you are insecure about such a thing. I mean, hiw could it be bad to be excited for it?
>>70277834Fitness isn't one variable, it's a bunch of different adaptations that combine together and those do and undo at different rates. So you might take a week off and lose a lot of gains, but then you get those same gains back very quick etc.
>>70274399Get a good pair of shoes and start running on a tartan track, that should spare your joints and knees a bit. If you still feel pain, then better just walk for now.
>>70274539if running 24 min 5kms is your max you should just be doing easy running to be honest, no need to do any speed work. I got a 16 min 5km just doing easy runs high volume
>>70278713I'm sorry but lmaoing at you. None of those are reasons not to run.
>>70278713While I'm past the point of hating winter this year, I appreciate having seasons that drag on long enough to grow tiresome. I want your weather, but you probably don't want mine, and in a weird way that makes me lucky (this is what I have to tell myself anyway).
>>70275172Yeah, due to life changes I will have to that regardless of my running so might as well take the opportunity to restart and it's clearly what I'm doing now isn't working.>>70278960>if running 24 min 5kms is your maxI've been running regularly since December and in late January I ran 22:12. Then I stopped two weeks with a fucked knee and it all went to shit, we're now in late march and I'm nowhere near that time again, on a good day I do low 23 but it's frustrating to see no improvement after 2months.I know my training has been poor quality but I think what fucked me the most was starting to look at the watch every lap, before I would set 5k goal and just run and it would be more enjoyable, now I keep checking my pace and when I see it will not be enough for a pr I just turn off.
Started to roon again, back 2 c25k
I've been doing 90min zone 2 roons about twice a week for maybe a month, always feel 100% fine the next day, no soreness or anything. The other day, I was a couple of days late on getting my roon in, so I pushed it to 120min figuring I'd get ahead by getting an extra half hour out of the way.That was two days ago and my calves still hurt.I'll never forget the 10% rule again.
>>70279394good luck anon, you can do itI just finished c25k today and it feels good :)
>>70279406Thanks anon, WAGMI
Did a sustained run (around 15 minutes) for the first time in like 4-5 years probably. I felt like a paraplegic for the first ~5 minutes or what I imagine old people look like because sometimes they run strangely. And my shins and lower back are now in pain. Holy feck bros.... don't stop exercising...
>>70277200>literally bullshitI don't know dude. I was running with a cadence of like 150 until I even learned about what cadence was or why I should keep it at around 180.Now I can run at a cadence of 180 no matter what my pace is. It's something I had to consicously train.
>>70278960How do you go from just easy runs to putting in a time like that?
>>70277418kek your ad hominemisms are pathaetic. little troon runt
>>70277854just do easy roons i think. aiming any higher you might just compromise your other sport. you dont need to aim for a race time. mma isnt a race.
>>70279292you shouldnt be looking ti get a pb every run. its not the right way to train
>>70280142the 180 cadence thing is bullshit, its a waste of time forcing a cadence.
>>70280481>the 180 cadence thing is bullshit, its a waste of time forcing a cadence.Try to avoid making absolutist statements.180 steps per minute can be an ideal race cadence if you're of a certain height. Training yourself to be able to run at different cadences can be a positive thing if you choose to start racing. There's too many factors involved to say 100% a thing is good or bad.
I'm gonna roon today
>>70280628>180 steps per minute can be an ideal race cadence if you're of a certain height. yes that doesnt contradict the bullshitness>Training yourself to be able to run at different cadences can be a positive thing if you choose to start racing. nope bullshit, just roon. no factual content in this statement>There's too many factors involved to say 100% a thing is good or bad.yes which is why the concept of forcing cadence is bullshit your body will figure out the most efficient way to roon.messing around with cadence is masturbation and you cant expect anyone to actually know what is good for them. just roon.
>>70280711>gets violently angry at the idea of expertise and training>grammar of a retarded chimpWhat part of America are you from?
I'm finna roon soon. My weight is dropping like 1/2 lb per diem once I hit 275 again I'm gonna fooking do it need to beat my previous best 25 minute 5k at 275 lol once I get sub 200 bet I'll be sub 20.
>>70280242There are no 16 min 5k runners here.
Anons, what does leaning on your ankles mean? I've seen pictures but I cant check my form when I'm runnin
>>70279398Cool story bro, is zone 2 good for weight loss?
>>70280481Well, it's not forced anymore. It feels normal and good.
>>70281004You're not breaking at the hips to lean forward, you're breaking at your ankles.
>>70280439Your ignorant post was all the embarrassment you needed for one day; the pic was a bonus because I dislike you. Watch the episode. The anon linked to the relevant part, but the entire thing is good.
>>70281041Zone 2 feel easy feel easy travel long distance travel long distance burn large calorie
>>70281004>I cant check my form when I'm runninDo you have a camera? Run past it while recording video and watch in slow mo. Point wherever is relevant. Don't perform for the camera like those dirty Kenyans did with that step pad that they used for that misleading heel strike study. Actually be running when recorded.
Do you roon on your lifting days?
>>70280821why dont you come up with some real arguments little troonoid runt
>>70281173its not ignorance. i have posted studies supporting my view. you post some random ultratroon using anecdotes. it really is trivial who is the ignorsnt one here.
>>70281233Why would I lift, it’s not going to make me faster just more attractive for gay guys
>>70281404Why don't you post roons? You bitch and whine like a faggot about your personal beliefs but you never actually contribute to the thread.
>>702741078 miles today.4 miles tomorrow, then I might take Friday and Saturday off because I have a half-marathon tomorrow and I'm feeling a little run-down. I'm still recovering from the flu and I'm congested as fuck.
>>70274107>/run/ - "ruined, ugly, not strong" general
>>70274107>How do I defend against dogs when running?Moved last year to a shitty neighborhood, cheap rent, close to work whatever. Will move to a nicer place because buying a house, but will happen in 4 months. Tons of aggressive dogs in my neighborhood. Roam around front yards not fenced in, not chained upBark bark bark follow me down the street snarlingI just want do have a peaceful after work jog and not get fucking mauled by a pitbull I don't want to have to drive someplace else after a long day and I hate treadmillsThinking of getting an expandable baton to smash stupid dog skulls in if they get too closeDoes anyone have suggestions on how to defend against dogs when running?
>>70282619When hiking I use my trekking pole against dogs and children. If you're running trails you can carry a pole without looking like a loony.
>>70282177>Elite runners running 80-100 miles a week is the same as anon who just wants CNS and cardio gains and runs 10-20 miles a weekThis is just like the niggers who say DLs are too dangerous and useless
>>70282177He was able to become a good powerlifter after he retired from running. You cannot say the same with roidtroons and a lot of elite strength athletes who destroy their body with lifting and exogenous hormones.Aesthetics is low bodyfat %, healthy skin + face (genetics). Doesn't even require much exercise.
Did back to back c25k. Extremely sore this morning.
>>70282933People underestimate how good cardio is for lifting in terms of just increasing your workload. A background in long distance running gives itself to lifting very easily. And aside of the physicl aspcet, the mental aspect of pushing yourself when every fiber of your being is telling you to stop should allow you to train extremely hard.
>>70277271Anyone? I'm going for 8.8 mph because that's what I'd need for a 3 hour marathon (not that I intend to put myself through that)
>>70283057Hal Higdon recommends tempo runs for raising the lactate threshold. But I would recommend discussing your pace in minutes per mile instead of miles per hour.
>>70283057This is a run I did around that speed. If you want to increase your threshold you should do exercises specifically targeted to increase the threshold speed. The tried and true method here in Norway is running laps in which you are constantly accelerating. Try to start at your threshold and then go from there. To make it easy just do half and half of rest (slow jog) and active laps. 2 min on and off is probably a good start. Finish the workout before you are exhausted. You should feel that you still have one good lap to spare.
My lower legs hurt like a motherfucker everytime I run, I often have to stop because of it. I have good shoes, I've been running a while and I stretch before running. What else can I do?
>>70283323>My lower legs hurt like a motherfucker everytime I run,Need more info.Where does it hurt? Shins? Calves? Along the side? Near the ankle? Sharp pain or dull throbbing? Does it persist when you're walking as well or does it stop immediately when you stop running? Does the pain start immediately or after a few miles?How long have you been running? How far do you run? How much do you weigh?
>>70283375>where does it hurtlower shins, ankle area, lower calves>sharp pain or dull throbbingdull, I sometimes can't feel my feet, they often go numb (I don't tie my shoes too tight)>does it persistonly hurts while running, stops shortly after I start walking>does the pain start immediately or after a few milesmy route is 6km, starts about halfway through>how long have you been runningabout 2 years on and off (mostly on, with some breaks)>how far do you runas I said, 6km, takes me about 40 - 42 minutes usually, I'm a slowpoke>how much do you weigh75kg at 173cm
>>70283596Take a week off then try running with compression socks. Start foam rolling your calves.Feet going numb is a compression of a nerve. Your feet swell when they're running, so even if they're not tight when you start, they might be too tight after a few miles.
>>70283323stretching is a meme https://www.youtube.com/watch?v=QQ_Qp53lck8
Decided to go easy today.I need to do it more often, and at 6:00/km not 5:3X/km.
>>70283647>foam rollingoh god I love foam rolling
>>70283323>thinking stretching does anythinglmao
the fuck is wrong with this guy's form?https://youtu.be/fwXl25_yTK4?t=214
I'm going to run in a 10k by the end of April, today I reached my best run (5k in 30 minutes). Am I already good enough or will I die in the 10k? It'll be the first time I run a marathon. Should I try to improve my time or aim for a longer distance?
>>70284820Just increase your distance and don't even think about the time
>>70284816Not a lot. That's Andy Baddeley. Olympic finalist over 1500m, 3:49 miler (won Oslo) and I think still holds the parkrun record at 13:48.A bit faster than most posters on roon.
>>70285277Had a range of 1:46 800m to 29:08 10k.
>>70284816Cute to see my wife run 2 hr marathon pace at the end
Do I need to take a break if the soft tissue under my inner ankle is sore after but not during my rooms?
>>70285311https://m.youtube.com/watch?v=QCYVN5RfHxwChat with coach about the 3:49
>>70285385rooning too fast
>>70284475>lmaoAhhh... Yep, I remember my first year of running.
Bros I haven't rooned in 24 hours. Going insane. Is this what non-rooners feel like every day? Body is sore as hell and starting to coof so had to into rest day.
>>70281845i cant because im not a techno faggot who runs with a fucking gps watch phone and heart rate monitor checking their cadence and speed every 2 seconds. i can tell you about my roons but i cant give you that kind of proof. today did long run over 1.5 hour. got lost but was okay coz the route was too short to fill the time anyways probably.
>>70277271>What's the best way to train in order to raise that thresholdIf you're trying to raise your speed reserve, then you need to improve a couple different areas of your fitness.Do some repetitions of 75-200m at a hard mile effort with full recoveries once per week. On another day, either do 800-1600m repetitions at 5K effort with equal recovery jogs or tempo runs of 20-30 minutes. Tempo effort is usually 30 seconds to a minute slower than your 5K pace.Or if you want to be a retard just do more total miles all together and do striders a couple times a week at least.
>>70282619just keep running pretend to ignore it. all you can do really. i dont think its worth stopping.
>>70282619Carry a folding knife in your waistband.
>>70283057yes stop talking in mph. its a pain. everyone uses minutes per mile or minutes per kilometre
>>70274254>Move ur ass!Simple as
>>70284218>I max out at 4 km at 6:30 pace I just got roon mogged into oblivion
Finished C25K program 3 weeks ago, have been running 5ks consistently since then, have done 2 parkruns. I want to run a half marathon by October. Here is my plan:>Sunday: Rest day>Monday: Distance run, +10% of previous furthest distance (i.e., 5.5km based on my current 5km best distance)>Tuesday: Leg day>Wednesday: HIIT>Thursday: Upper body>Friday: Low heart rate run>Saturday: Park run>Sunday: Rest dayand so on. This seems manageable and like it will lead to enough incremental progress to get me to a half mara before October?
>>70286468lots of typing when you could have just said you're a non-rooning bitch who wants to be the main character of a general.
>>70280634Ah deed et
>>70286826You are officially my rival now
>>70286861Let's fucking GOOOOO
>>70286443Keep bending over hoping Tyrone will walk by and have his way with you.
>>70287535Calm down, shuffles. You're going to strain a labia.
how can I even tell what shoes are good? sports stores has a gorillion kinds of adidas and reeboks and they all look the same to me.
I got myself one of those polar straps that measure heart rate.How can I properly determine my zone2? The app shows me a graph for it but I dont know if this is generalized.
What's the best /roon/ food and why is it lentils?>cheap>healthy>slow release carbs>high in protein for a plant>trendy so alt-thots will think you're cultured
>>70287685Reach your max heart rate and work the numbers down>>70287677The best shoes for you don't feel like they will need a break in period
>>70287691gobble me swallow me
whats a good mile time for a beginner?
>>70287786That's not cheap and it's subjectively unhealthy though. Also it's a pain in the ass to cook all that
I'm extremely weak overall (sitting 16 hours a day for years and was fat) so I can't really fun, but I've been managing to walk for longer and longer and upping my speed slowly tooIf I keep this up will I be able to run?
>>70287929You will anon. It can be frustrating at times, especially when there's periods that you aren't improving as much as usually do. But even if it takes 3 weeks to be able to walk that much further, just keep that in mind. Because that feeling you get when you are able to do more and for longer, is one of the best in the world.
>>70288035I love going to the gym these days honestly since I need to get dopamine from SOMEWHERE now that because of pre-diabetes I can't just eat food all dayThat's good to hear, I've been managing to walk faster and faster like I said but I wasn't sure if that would eventually lead to me being able to run or not, I'm glad to hear it will. I really really wanna run!!Thanks anon.>But even if it takes 3 weeks to be able to walk that much further, just keep that in mind. Because that feeling you get when you are able to do more and for longer, is one of the best in the world.Really is! I love seeing results in both running and lifting, it's really fun.Haven't faced the "not improving" issue yet though at least, since I'm pretty damn weak pretty much anything turns into a noticeable gain.I'll keep this in mind once it happens thank you!!!!!!
Running is a shit exercise to lose weightthere, I said it
>>70288124I started losing weight when I added cardio to my regimenMy stats at the time were>bench 205x5>ohp 145x5>squat 215x5>Deadlift noI went from 175 back in december to 160 yesterday and I do not count calories just eyeball portion sizes
>>70274107>Yes, it will feel like you're going slow, you are; don't worry about setting good times for at least a couple monthsgetting over this hump has been big for me, I used to get so nervous about running fast and I just fucking hated it, now I take it easy and run ~9min/mile and have a blast
>>70287535>immediately thinks of a hung black man having gay sexWhat is wrong with this website?
>>70288124Yeah but it's fun to run. And if you're having fun, fitness will follow.
>>70288124walking though? godlike.
>>70288901this, mix it up anons - fitness is a broad discipline
a wh*te boy named Tyrone set an American high school 5k record last week
>>70288124I mean, yes. desu, kinda sick of fatties itt always trying to shift big brain discussion about performance into discussion about basic bitch fucking weight loss. Just stop eating so much, the grown ups are talking, I'm sick of having to take a sidebar from every conversation trying to protect you people from destroying your joints.
>>70274399forget about how big you are, just run - make sure you run with good form and at a decent cadence. don't be afraid to run really slowly either. I am about your size and run a lot - when I started I got injured a couple times, increased my cadence to 170, started landing more around mid foot, and don't get injured too often.
>>70288901It’s the opposite for me.
forerunner 245 music or forerunner 645 music?
plantar fasciitis or a calcaneal stress fracture, or insertional Achilles tendonitis or maybe I have foot aids, why do I bother googling this shit and not just rest and crosstrain
>>70290084I don't find the extra features worth it. I hardly use most of the features on the 245 as it is.
>read the OP post wrong>only been doing 15minutes of running, 2-3 times a weekwell damn
>>70288124High zone three threshold training for 15 miles a week will do nothing, just burn the carbs you have in your blood. Get up to 50 miles a week exclusively low heart rate, pre aerobic threshold training and it will be impossible for you not to be and stay lean
>>70290423what's going to happen to me
>>70289563>a wh*te boy named TyroneDas cultural apropriashun
holy shit, /roon/, I finally took the microwaved potato pill. I'm never succumbing to the convenient temptation of instant noodles again, this shit is delicious, nutritious, and fast as shit. so many wasted years...
>>70290475I can't even begin to describe it anon
>80/20Can this apply to lifting, too?80% of the lifting is done in the 60-70% intensity range, with 20% being heavy singles or doubles.
>>70290346Is this not what the OP is saying? I thought it meant start off running for 15 minutes 3-4 times a week, and increase total time by 10% each week
>>70274254>for some reason I lost my motivationWhat a fucking loser.Motivation virgins get the rope.
>>70290771yeah probably, that's largely the basis of shit like 5/3/1 where the majority of the work is sub-maximal.only big difference i guess would be that a good chunk of the submax work has to be done as a direct warm up to the heavy sets/singles, whereas in running you don't exactly do an hour of recovery then a tempo run to prep for a sprint lol
>>70290346You read it the way it was meant to retard.
How much does training at elevation matter? Is there a way to estimate what my 5k time at sea level would be if I'm normally acclimated to doing 5ks at something like Denver elevation (>5000 ft)?
>>70290945>only big difference i guess would be that a good chunk of the submax work has to be done as a direct warm up to the heavy sets/singlesIt doesn't have to be. Lots of guys work up to a heavy single or double then do all the volume work.
>>70291081the ‘working up to it’ is what I’m talking about, but yeah i guess in comparison to dedicated volume work, that warm up can be almost as minimalist as to be more or less equivalent to warming up for a high intensity run
>>70290897A bit rude but the message is correct. He who relies on motivation builds a fire with newspaper: it is quickly extinguished. Instead, he must do the thing because it is the thing that must be done. He uses discipline. The grim realization each day that this thing must happen. It invites no choice. He'll roon tonight because today is happening and today includes roon. How that makes him feel doesn't matter. He roons.
>>70287691Seconding this question
>>70291191datesThey tend to be shitty and overpriced in the US, though.
>>70291242Dates I regularly ate in Saudi Arabia, for example.You won't find dates this soft or sweet in the US.
How do Muslims roon during the Ramadan?i
I made decent improvements in 3 weeks. Went from barely running a 14 minute mile to doing 1.8km in 13 minutes. My left calf is too achy after that to have carried on and on top of not getting much sleep lately too
>>70290876That's the thing.It's been several months.I haven't increased the time at all
>>70291752>no food or water from sunrise to sunsetHardcore
I'm obese, but have been losing weight steadily since new year's. Current weight is 106 kg (233 lbs), down 11 kg in a little over two months. I used to run frequently, but that was many years ago. Assuming my weight loss continues at this rate, what are my odds of running a 10k in September? Pic related, it's me soon
finally some nice 10C weather heredid 15k at 4:25/k and it felt awesome
>>70289563looks like average dyel
>>70290084forerunner 245 music+ stryd footpodALL WATCH INSTANT PACE MEASUREMENTS ARE SHITREPEAT AFTER ME ALL THE WATCH INSTANT PACE MEASUREMENTS ARE SHIT
Does running ever get "easy"?Like when you're at the point where you can run a marathon, do the first 10kms just feel like a walk in the park? Or do you just get used to your lungs and legs burning like hell?
>>70292906It gets easy, especially since the most effective way to train for running includes a ton of easy running. I'm not a particularly good runner, but I can run for 2 hours plus without feeling much strain.Most beginners don't have an easy run pace yet, for them going easy is alternating between running and walking. Which is what you should do if your lungs and legs burn like hell.
Finally got back at rooning>never being a rooner, just did it for cardio, usually 6-7km after pull ups in the calisthenic park>twisted my ankle last year running, kinda got scared of it>weather is improving, my city's river is beautiful, got the itch for rooning>did 6km first week after months of no cardio>8km next Saturday>10k last Saturday in 1 hour 6 minutesI'm a bit proud. I don't know what should I focus next Saturday, trying 12k or 10k sub 60 minutes
>>70292906>Does running ever get "easy"?Sort of yes, sort of no.When you first start, five miles seems like the distance to the moon; when you get better, five miles is your warmup....but, of course, by now you're running fifteen miles, which is not easy, and so forth and so on.
>>70292906As you get better at running, running slow becomes easy. Nothing is burning like that during a race towards the start at least even going fastFinally broke 20 minute 5k, started roon in June 2022
got my 10k PB while having a cold, and after work, in 3 degrees C, -5 performance condition
God dammit I wish I could run faster. Running for an hour every day is just such a time burden. If I could do it in just 40 minutes it would make things so much easier.
What do you guys think of the heart rate zones? I think my Apple Watch may be underestimating my maximum heart rate. I know it uses the 220-Age shit, but now I'm thinking it's quite inaccurate especially for trained individuals. It says I did part of my 4 mile run in Zone 5 for 20 minutes. This shouldn't be possible. I wasn't even panting or hitting lactate threshold.
>>70293579If you're going to do heart rate training, you should find out what your personal heart rate zones are. Do not rely on the pre-installed software.
>>70293662Based, thanks. I am not getting into it. I just noticed that it was there. I go off by how I feel. Stay rooning fren.
beautiful day today
>>70293860Zone 2 chad?
>>70293554It's just 20 minutes dude. Are you really that busy?
>>70293895I don't pay much attention to my heart rate I just go slow enough that I can talk to myself easily. According to my garmin my average hr for this roon was 147.
>>70293895If you can't mew while rooning your easy roon is too hard, simple as.
>>70274107Bros, I haven't roon in like 6 weeks, and today is a beautiful day and I'm dreading I will get my ass kicked...
i did my first roon this year, hopefully it will be a regular thing
>>70294190wtf is that heart rate that is literally my pace for a 10k to the final breath
>>70294190FUCKMy interval pace today was 8:24I WILL continue to do zone 2 roons with one weekly interval session.
>>70295185What's the best app for rooning? I didn't use any now but I will post my next roon
>>70295351If you want to be a normal person use strava
>coworkers see me running all the time>they call me Forrest now
>>70295527>coworkers are impressed with my numberssucks to suck like you I guess
>>70280242Genetics (was a top 5 in xc as a kid) and running 70 mile weeks.>>70280913>>70285536Chill
>>70295527Forrest is probs cooler than your actual name bro be happy
>>70294190I love a nice lil zone 1 workout at 140bpm too
>>70295527They're probably fat fucken losers so fuck them.
After four years without a finisher (or even someone beginning the fifth loop), four people started the fifth loop of the Barkley Marathon. https://docs.google.com/spreadsheets/d/e/2PACX-1vS7bFn8RH5Na4vVxNijCsFCiHeYqRksDi5D9ddC9Fz4yK7nOQhEg8HwG78lz-PFVB2EkFn4QlJKEXMV/pubhtml
I've been lifting for a couple years with mediocre gains, but my cardio has always been awful from sedentary childhood. I sometimes play pickup hockey or football with the boys and want to be I better shape, I get gassed comically quickly especially for someone my size (not jacked but visible muscle, not fat, 175 at 6 foot 1)I started doing sprint intervals, basically going a mile alternating between sprinting for 20-30 seconds and walking for 40-50 seconds. Is this an efficient way to start? I've only been doing this for a couple weeks. No interest in long distance running. It's crazy how much this makes my lungs burn, and I'm always coughing up phlegm I didn't know was in them and which tastes like it's been in them for decades
>>70296381>Is this an efficient way to start?No absolutely not. If you hate running so much, just do whatever other cardio you like.
>>70296398Well I like sprinting, and from what I've read, it's a good way to train the anaerobic systems used in football and hockey. I just don't want to jog for long stretches of time.
I was feeling anxious about not beating myself again and turns out that I made it 37 seconds faster this time. We're all gonna make it
>>70274370>is it bad I'm excited for springuh, no
>>70274399start woolking then
So I get up at 530 to run and I would say I usually start around 6am and I do 2 miles which is about 25-30 mins. I got prescribed setraline today and tomorrow will be my first day on it. Doctor told me to take it with food and I usually take all my meds before I go run. My question is what can I eat that won't fuck up my run? Are carbs okay? I was thinking of just making a pretzel with salt
>>70295839this haters gonna hate fuck em
>>70296686I'm not actually depressed but I do have constant mood swings and we aren't sure if it's because I'm bipolar or just a stem from my adhd. It's most likely the latter since things like lifting or other hobbies get me out of the mood but I still shut down pretty hard sometimes with no way to bring myself out of it. It's really just a trial run I'm not too confident it'll change my mood cause I not actually super depressed about a lot. Just lonely cause I miss my friends and no gf. But I'm talking to a girl now and I think I'll see my friends sometime this month. I have lots of moments where I'm really rude and negative towards my mom for no real reason but there's some past shit that causes it. However as an adult I should be over that stuff.
>>70295699Nice roon, mirin
>>70296381>no interest in long distance runningThen enjoy having no cardio I guess.
>>70296779>we aren't sure>weStop listening to this retard who's trying to convince you you're mentally ill. God damn, not everything is a fucking mental disorder that requires a kike pill.
Been 13 days since my last 'good' run... I think I had the flu or covid or something. I tried running 2 days ago and it was fucking awful, almost passed out after like 5 min. Going to try again...
>>70297019Anon I'm not questioning whether or not I have adhd or if I'm depressed. I KNOW I have adhd because of my past and I know I'm depressed because of how I feel everyday. It's not like trying an anti depressant is going to kill me. If I don't like it I just don't take it again. If it helps I take it for a bit then see how I do when I'm finished the bottle. I don't believe addictions are real.
roongod herejust love rooningits my lifeto roon
Brisbanefags when will the heat end? Did an "easy" 5k this morning before sunrise, 23C and humid and came home sweating like a pig. So fucking hard to stay in zone 2 in this weather
>>70297012I figured some of you guys were into sprinting, sprint training routines, etc. Guess i'll just go read some articles on the topic from gay fitness/mens health websites then
>>70297123Same, just doing low-effort coding job and training like a pro runner. Only need 2-3 hours a day to please Schlomo. The rest is training.
>>70297198how hot is it in the day?
After I finish running my knee feels like something is loose in there but it doesn't ever hurt. It also pops without pain when I bend it anywhere near 90 degrees. Anyone else ever had anything like that?
>>70297538top of 36 today, tops between 30-32 for the remainder of the week
>>70297198>be me>Canberra>29 today but the UV will make it worse>36 on SundayWe are so getting an El Nino its not even funny.
>>7027486210k by memorial day shouldn't be too big of a labor based on this. Pace yourself intelligently, but don't be afraid to be ambitious!
>>70295194Consistency, patience and low body fat my man keep grinding
guys im doing c25k and im dyingweek 1 was easyweek 2 was difficult but i could manage it even though i had to redo this weekweek 3 is so fucking hard it took me like 10 times to even finish it onceweek 4 is fucking impossible i literally cant even get halfway before i have to sit downi have good shoes, diet, clothing, weather, whatevernot really sure what to do
>>70297109Well, that.... wasn't terrible. Not great though
I’m competing in my countries national marathon champs next month, if anyone has some questions about starting out running or more advanced training ask me
>>70298041What county and what's your average weekly mileage?
Wouldn't be better to just run for an X amount of time each day in zone 2 and just get faster over time?
>>70297288Unbelievably, r/sprinting is actually quite good, as long as you stay on-topic. If you want to get reasonably good at sprinting you need to work on fast-twitch (can't remember fibre types r/n) which involves trying to run as fast as possible (surprise). To do this you need much longer recovery periods than you mention above.It's generally understood that even gifted athletes can only hold max vel for about 7 seconds, less if you are new to it. And to be able to do that the CNS needs suitable recovery time. Also (there's some discussion about this among the various coaches if you go digging) doing too much anaerobic interval type work stimulates the development of slower twitch fibres over fast twitch, actually slowing you down.There are different approaches to sprint training - long to short, short to long, concurrent, feed the cats etc. Look up Clyde Hart, Charlie Francis (yes, that one), Tony Holler, Jamaican sprint training, Khmel & Lester. There's plenty on YouTube as well, just make sure you watch those from a T&F background, not the various strength coaches and personal trainers. Some of the football (US) coaches are clued in as well.
>>70297584should get some runs in the heat.
>>70298041how long have you been a troon?
>>70274107Right ankle has limited RoM in dorsiflexion, when I run at any pace to 3 miles my left IT band gets so sore I can't run anymore.VA physical therapists have me doing stretches and exercises to strengthen ankles, and once every 2 weeks they massage my right calf. They refuse to just pop the fucking ankle via manipulation. I think they're just using me to bill hours. Should I see a chiropractor and have him pop my ankle periodically?
>>70297584I'm on the GC and the thermometer I have outside is currently reading 39 rofl
>>70298125If your zone 2 pace is really bad or you are overweight and want to avoid injury and drop weight yes. But eventually you will stall pretty hard and it will be a waste of time.
>>70298396we fucking blew it, i'm moving to tassie
>>70298426that's where I'm originally from and I'm trying to get back there ASAP
>>70298115Not usa. Mileage is irrelevant I use time in heart rate zones.
>>70298286Not as long as you.
>>70298344It's hard to get into sprinting as there are pretty much 0 adult meets one could compete at where I live. Need competitive motivation and there are lots of local 5k runners to mogg.
>>70298484True. I've had this discussion on here before. UK and parts of Europe have a well developed (and old) club system. US seems to suffer a bit in comparison.Wish I could have a crack at the local park runs here but: meds
>>70298456>Mileage is irrelevant I use time in heart rate zones.
>>70298456Are you that nigger from New Zealand? How about you learn how to answer a question you maori cunt
>need running shoes for sports officiating on artificial turf and natural grass>been using pair of brooks glycerin for a year now and figure I need new shoes>try on hoka Clifton’s that everyone loves>the sole is so thick I feel like I’m going to tip over I also tried on cloudgo at the same store and they felt more normal
>>70298883That’s me. The only reason I’m here is because today I got banned from letsrun again. Now why don’t you go perform self suck and go play gymnastics YOU FUCKING FAGGOT GOD I HATE YOU YOU ARE A FUCKING RETARDED LOSER
>>70298041epo trt what are you on?
I've been trying to do sprints after not doing any cardio for a few years. Still fast but goddamn I get a wicked headache for the rest of the day everytime. Guess I gotta ease back into it.
Don't look at my pace. I know its shit. I'm aware the more I run the more efficient my pace will become.
>>70298910Brooks ghost 14, get half a size up.So if foot measures to 11.5US then get 12US
>>70297975What pace are you running at? Run more slowly but make sure you get a decent distance in
>>70292078>dedicate several months of your one life on this earth to blindly following a suggestion from a 4chan general after only reading the first 3 words onceI have to wonder what your life is like
>>70297975> week 3 is so fucking hard it took me like 10 times to even finish it onceWhat do you mean it took you 10 times? You shouldn’t be repeating any intervals/workouts/weeks if that’s what you’re doing. If you can’t complete an interval without stopping to catch your breath, it just means you’re going too fast and need to slow down.
>>70298041How many sessions/hours per week do you roon?How do you calculate your HR zones? Because formulas online seem to vary wildly.
>>70300180Max hours this block was 15. While working full time I don’t do double days.Your easy runs should be 60-90sec slower than your 10km pace and anyone doing “easy” runs at 4:00m/km are full of shit. Easy runs should be what you can maintain for 2 hours. Let’s call that zone 3 as hr are completely different for everyone. Z4 pave you can maintain for 1 hour. Z5 reps/max efforts or going out too fast on race day.My parents fucking hate me with all of their heart I’m addicted and I owe them so much money. Help me
>>70291187discipline > motivationholding yourself accountable and following through is a deep level of satisfaction in life
>>70289563Tyrone is an Irish nameI don't have time to give you a lesson in Southern history
>>70300681Happy Saint Paddys fellas
>>70300672When it comes to running there are many different reasons to run. You don’t need discipline or motivation. You fucking retard have been listening to David Faggins again no? Some people run for clarity, enjoyment, to jerk off in the public bathroom, competitive outlet, social life
Saw a fucking pepe mural painted under a bridge on my roon today
>>70300703you have been blessed. i hope to one day receive such a sign
>>70300755Maybe. Was next to what looked like a furry squirrel
Me will roon 4 km today
>>70274107I just ran for the first time this year bros. I feel good and comfy. It's the best weather so far this year today.Does anyone else get lots of mucus in their throat and coughing after a run? I've never had this before but im guessing its probably because i've lost a lot of my fitness and my body/lungs are dying
>>70300693It always sucks when good wisdom gets ruined by market fads. No, David Goggins' fame doesn't preclude Stoicism and discipline. No, the keto diet getting a formal name and market enthusiasm doesn't preclude the wisdom in eating a natural human diet. No, mindfulness meditation being popular with retarded Californians doesn't mean that thousands of years of practice were suddenly for naught. No, tiktoc sluts monetizing their butts doesn't mean that squats are a lame exercise. Yes, I need discipline to run. I don't enjoy running. It's miserable the whole duration. But I feel much better afterward, so it is scheduled and it happens. >>70300703Share a pic of it if you please. Very blessed. >>70300917Was it cold? Were you in a polluted or allergenic place?
>>70300961its about 13 degrees and I ran through a few parks but I dont have any allergies and never used to have this issue when i was fitter
>>70301012If that's 13F then that alone would be the likely reason. Add the frequent unfit breathing and you can probably assume that improving weather and fitness will alleviate. Welcome back to roon. How far did you go and how good at it did you used to be?
I’ve been losing progression on couch to 5k for the past 5 months, getting harder not easier, then I noticed I’ve had my treadmill at an incline and forgot. Any downside to only incline running?
I did it! I ran 4 km in one go! Almost at 5k
>>70301076nice work anon just a little bit more to go
>>70301076Compared to my very first roon I’ve come pretty far
>>70301076>>70301139How long did this take you?
>>70300961“I don’t enjoy running” you fucking retard. Just don’t run then. Go for a bike ride. It’s less damaging on your joints. Or go swim. Running is it the only way to be disciplined with exercise. If you are going to exercise you might as well fucking choose a sport you enjoy. You are just like David Faggins. YOU LITERALLY DONT NEED TO RUN TO HAVE DISCIPLINE IN YOUR LIFE, CHOOSE ANOTHER ACTIVITY YOU ENJOY YOU ABSOLUTE FUCKING NIGGER
>>70301066You are just making it harder on yourself.
>>70301194You walked the first “run” don’t fucking lie to me faggot.
>>70301206I ran 5 minutes then walked for 1 minute what’s your problem man?
>>70301214Today i got banned from the forum site letsrun again. Now I have to settle with this.
>>70301194Ok just wondering. How often did you ran?I'm not the one who's being rude to you.
>>70301233I’m the rude one, and don’t you get it mistaken. Yes I did just potentially re injure my hip getting into bed. My seasoned is ruined.
>>70301233The first week I had to rest 2 days to recover and the week after that I ran 3-4 times a week taking it easy. Going from 5 breaks in each run to 0. Also I was not overweight when I began rooning.
>>70301247nigga can't even get into bed without hurting himself and he's trying to act all alpha and superior here lmfao
>>70301255Alright thanks for responding.
>>70301247hmmmmm, I guess maybe you should be the one practicing gymnastics since apparently you have the mobility of a fucking Moai
>>70298041How do I know if I’m in zone 2? How long does it take from noob to running nonstop for 30 minutes?
>>70301259Listen here faggot, i said like 10 minutes ago that biking and swimming are less damaging on your joints. This is what happens to be a literal national champion. You have to deal with it. Anything to win. In real life you wear a butt plug to work.
>>70301192I hope you have a father in your next life.>>70301228What got you banned? At this point I just assume that any forum is pozzed beyond allowing communication. Perhaps you advised somebody not to run through the inner city?
>>70301299What are you rambling about schizo?
>>70301299okay grandpa relax you're in a lot of pain I get it, we'll schedule a hip replacement surgery soon okay?
>>70300703Take a photo next time.
>>70301294For a noob starting out you most likely won’t be able to feel the difference between zone 2-5 because running is must likely a new stimulus to your body. There are small things that people avoid in every day life that can actually help with starting out running like parking your car 100m away from some where so you have to walk further, taking the stairs ect. I think you should find a loop where you live that you can run, it can be 1km or longer and complete this loop running/walking and have a note of your fastest times. Do this for 6 months and look at your fastest times and go about 2-3 minutes per kilometre slower. Zone 2 for runners is a slower pace when your heart rate is not nigger my parents hate me
>>70301315I was calling people niggers again
>>70301331GET THE HELL OF MY BOARD>>70301336Go suck an egg
>>70301066why are you doing a 9 week program for 5 months...?
>>70299746Mirin effort keep it up king
>>70301396Instead of banning people who call people niggers, people should stop being niggers. Once again, the bullies get protected.
>>70298417Why? If I'm doing a weekly interval sessoin with the rest of my runs being Zone 2, wouldn't my Zone 2 pace naturally get faster over time? This would increase my weekly mileage.
>>70300612Jacob Ingebrigtsen was doing 4:00km easy miles since hr was 13.
>>70300961kek keto diet was actually invented as a treatment for epilepsy. presumably the change of energy source from glucose to fats discourages neuron overexcitation, causing seizures.