Previous: >>70274107>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/
I’m faster than all niggers, tomorrow when I wake up I’ll expand on why.
I’m faster than all wiggers, tomorrow when I wake up I’ll expand on why.
>>70301443Looking forward to the explanation. Going to hit the indoor track because it is cold and wet.
>brings up niggers unpromptedConstantly bitching about niggers is still thinking and talking about niggersSeethe dilate rent free etc
>>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 slowly over time.
>>70302281He is saying that's what happens without intervals.
why is it always sunny on my strenght/rest days and rainy on my run days??
How do you guys feel about the Kenyan 25-1-1?
>>70302662God wants you to make it
Ah deed et again
>>70301929Bro if you love Black people then move to Africa. I suggest CAR or South Sudan. Ran an easy 10k this morning in honor of your 1 way ticket.
God I cannot wait to roon again.t. injured from surgery and don't know when I'll be better.
Some easy miles this morning with some varying efforts. Had fun.
i want to roon before bed at midnight
>>70303185I played with your heart, got lost in the game
>run for exactly 15 minutes 3x a weekidk it works for me. I ran 8 miles once, and afterwards, I felt no desire to run 26 miles
>>70303185>I lost to my rival I will eventually beat you
>>70303633I like your funny numbers my man, can you translate them to real units?
>>70303320What’s your body fat volume?
>>70303284Can you do other cardio? Going to try to roo 10k easy this afternoon.
>>70303780I think 13%. Thats what my scale will say. Heres my speed from yesterday.
I live in the 'burbs and there's a lackluster sidewalk network so I usually bicycle for my cardio. I've even cycled for an hour or two at once. Decided to do a bit of running around the block (about a mile) yesterday, jogged at 6mph for about 3 minutes and then my legs just told me to stop. Had to walk the rest of the way now my calves feel like rocks
>>70303949I roon in rural country and jogging in 65mph roads isn't an issue if you're running on the left side of the road, keep at it brah
>>70303999Suburbanites hit pedestrians for sport
>>70304026I find drivers to be better in more economically well-off areas. In my area, running is an activity practiced by wealthy people. Drivers give runners more of a wide berth.It's the fat fucks in the poor communities who think it's funny to throw shit at runners.
>>70305132based
I only run for HER and I am tired of pretending otherwise
I ran 4 miles today.
>>70305188>ranrooned*And I don't give a FUCK about your stupid pussy ass 4 miles.
>>70299746I admire the zone 2 effort. I'm going to do a 90 minute (maybe more, whatever I have to do to hit 8 miles) zone 2 run tomorrow. Hopefully I can stay at around a 12:00 min/mile pace.
Is it bad if I do all of my runs around zone 4 or 5? Go hard, go fast, and stop early? Or is this a dumb thing to do?
>>70305201:( That wasn't very nice.
>>70303949I'm on month three of semi-serious rooning and went kind of hard for three days in a row. Currently enjoying/lamenting the cold burn through the calves and shins. Pain means progress. Or injuries. I think this feels like progress. Embrace the DOMS.
>>70305250What are you trying to get out of running? Because if your goal is to improve your endurance, that's not going to do it.
>>70306254I honestly don't even know...But, when I was younger, I used to be able to do 6 miles in like 45 min. I'd like to be able to get back to that
>>70306322Doing all of your runs above lactate threshold is a great way to make sure you never run enough mileage to improve.>One long run of 60-150 minutes at a pace you could hold a conversation at>One tempo run where 1/4-3/4 of your mileage is at 10k pace. Feel free to break this up into multiple intervals with jogging recovery>One day of speedwork where you do a little sprinting to get your top speed up>The rest is easy mileage.
Day 28 of no adderall, I feel really strange bros
>>70306820But I like to go fast. If I'm not going fast, then it just doesn't feel right...
How often per week is optimal to run if i lift 3-4 times a week?
>>70307053I do weight training 3 times per week and run 4-5 times per week.
>>70307053no one caresjust runjust lift
https://www.youtube.com/watch?v=wQx-0ZByhWAHow am I supposed to run like this? It's so muhc ifnormation and I wont be able to run without having my mind race on how to raise my leg and so on
>>70307447caring about form as an amateur runner is irrelevant and unfun and what a neurotic redditor would do
Decided to say fuck it and tempo run since Ive done zone 2 all this week.Felt like Ive finally made progress to my 22 minute 5k since starting the training in Jan
>>70307481I keep getting shin splints and I feel like I want to get more efficient thus fasterRunning is a chore to me
>>70307558take smaller stepstake more steps per minutelose weight
>>70307558run slower, take rests literally that easy
>>70307558formfaggotry is a just people looking for a shortcut. rooning is a long term process that needs time. it takes years to develop and thats no exaggeration. its impossible to get shortcuts using formfaggotry because your physiological capabilities will lag behind.
>>70308439To add to this, formfaggotry is something that requires a lot of knowledge, more than you can just get from bingeing Youtube videos. Deliberately fucking with your stride is more likely to end up with you injured before you see any speed gains.
I'm having the weirdest overtraining symptoms ever today. Had fucking sick gains recently, rooned 70 miles this week from usual 40 or so. Added more serious workouts. Legs dont hurt, not depressed, sleeping is OK. But I am a bit dizzy, really ADHD (can't focus), and had insane hunger, ate 10 donuts and 1 pound of carrots. Feel like I am on drugs. Is this punishment for trying to make it?
>>70301929David Goggins lives in my head rent free. I try to dress like him when I run for an extra boost.
what is a good mile time for a beginner?
>>70309390For a beginner? Anywhere between 15-20 minutes
>>70309390Just complete the mile, time doesn't matter, even if you walk.
>>70309390If you have an athletic background a "beginner" mile could be sub 7. If you are a fat degenerated blob then 12 minutes could be good. Completely depends on background.
>>70306820Ok I took your advice, I think. I started running, and once my pulse started getting above 170, I slowed down, and kept slowing down to keep it there. I then ran a lot longer than I usually do. According to the calculator, 170 is still like the bottom of zone 5 for me, according to my 220-age HRmax, but mine might be higher than that I guess because 170 was pretty comfortable for me. So... am I doing this right?
>>70309496As a true beginner you will probably have trouble polarizing your training into easy vs hard. 170 is high even if you have a higher than average HR. Just go off of feel and use HR as a relative measure to see how you are progressing.
>>70309546Well, I'm not a complete beginner... it's just been a while since I was really in shape (almost 10 years). It's also possible the HR thingy on the treadmill is not accurate...But either way, I did feel comfortable at the end. I don't know if I could have held a conversation, but I didn't feel like I needed to stop (except my knee was getting sore). I guess I'll keep doing this
>>70306985Then do sprinting. No one is forcing you to train for distance.
>>70296381>>70297288Sorry I was banned so I couldn't give you advice on sprinting/training endurance for sports. For Hockey and Football, you will probably need a combination of max speed and some endurance. Look into training routines for the 400m and 800m distances (100m is a bit short in my opinion, since those training routines typically forgo most endurance work, meaning you will still be gassed after an hour of playing).There are good training routines specified in the OP in >Sprinters Guideshttps://trackstarusa.com/free-track-workouts/Go there and do a variety of workouts every week, start with maybe 2-3 workouts a week and a medium pace 3 mile run.
>>70309496Well how long were you in Zone 5? I'm in a similar boat. I did 20 minutes quite easily. Tomorrow I'll run 7 miles, which will take me about an hour at my current pace. I'll likely spend 30-40 minutes at Zone 5 again without much issue.
>>70309869>Well how long were you in Zone 5?About a half hour. I thought zone 5 was supposed to be pretty intense... something you can't keep up for very long, 10 min at most.
>>70303185>>70303203>>70303320>>70303633>>70303874>>70305188>>70307493We are indeed all going to make it boys. Touched 199 yesterday. Feeling a lot of tightness in the calves/hamstrings on today's run. The squiggles give and take away my friends.
>rooning day comes>haven't had time to launder rooning clothes>fuck it, treadmill is indoors away from windowsrooning like ancient olympians isn't that bad, 8/10 would do again
>>70310422Streaking naked in the night at full sprint is an experience.
>>70301929Nigger
>>70310422did you wear underwear, or just let that shit helicopter?
>>70310871I’m a girl so I just let the beef curtains flap
>>70305076>In my area, running is an activity practiced by wealthy people.what shithole country do you live in ?
>>70309390The one where you are being yourself.
Right 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?
>>70310885I think I love you
>>70310885BASED, but you get no good boy points because you are a girl.
>>70310885wait that just raises further questions about your poor booba
>>70311036>VAThat's your entire problem. The VA gives some of the shittiest healthcare and I wouldn't be surprised if they're saying your ankle problems are caused by PTSD.
>>70311036>Should I see a chiropractorNo, you should see a real doctor.
Got my long run in today. Did some miles at a 7:11ish tempo. Had fun this morning. Listened to Marduk and Mayhem.
>>70310871things don’t helicopter for long when the cardio demands inform your peripheral anatomy to stow their tray tables and return their seats to an upright position
>>70311036I don't know, why would you ask this on a Chinese Silkweaving Forum
how do you deal with shin splints? I wanna roon bros...
>>70314021how much are you running prior to onset?
>>70314021what >>70314082 said, but also a lot of people don't stretch the anterior tibialis (and other anterior calf muscles). I had bad inflammation when I started because even though I was stretching the back of my calf, I didn't anticipate the muscles in the front would tighten up the same way.
>>70314082started about a month and a half ish ago, definitely made gains in terms of leg strength doing light strength training in doors and just starting to run without my legs feeling tight but tried to run more and more about the last 2 weeks and now my shin bone is sore in the middle
>>70314150also prior to this I did 2 months of walking to also build leg strength as well
>>70314021I am a total runlet who barely runs (though I want to do so more), but I seem to never get shin splints when I properly stretch my calves and ankles. Not static streching on a bench but basically doing a little jog where I go as far down as possible to stretch them. I think when the ankles aren't warmed up, the shins might compensate to absorb the shocks of landing on your foot.
>>70310158I think you really need to get that type of thing checked out by a clinic to be an accurate. I think the algorithms used for smart watches just use data for the general population.
Is it beneficial to run if I feel some pain in the lower back? This is probably for pull ups gone wrong.
>>70314547It's to the eliptical for you
>good race 2 weeks ago another one coming up next week>after todays intervals the app says I'm finally back to 60 v02maxWagmi roon bros. Seething haters don't @ me.
>>70301391I want enroll in to the police academy of my country and they have a stamina test amongst the other parts of the fitness testings.>1500 metres of running, 7 minutes or more is considered a failure and 5.24 minutes or less is full score of 5 points. I haven't ran for a couple years at all, how should I look in to building my stamina and speed, so that I could score as high as possible?
>>70314757How many months can you train for? Are you still in school and maybe even have a year or two? The easiest and most blunt solution is grinding 5k programs (in addition to other lifting and prep for the test). But instead of races, do the whole sport test. Weekly milage is low, even for advanced times and the 'extra' endurance will come in handy. Some programs might even contain 1.5k interval sessions. In general these tests are usually pretty easy for any advanced runner. And it's harder to score high on the not running related stuff. I passed both the army PT right after school and the fire brigade one last year, which is actually the hardest one in my country (except for special forces kind of stuff).
>>70314547yes keep runnin but don't overdo itdon't worry about your pace not being enough for you to start losing weight if that's your goal. you have to strengthen your body first before it can start competing with your diet.
>>70315020I'd say that I have about 1,5 years, since I was planning on applying in to the school at the autumn of 2024. >it's harder to score high on the not running related stuffI know, I have started practicing pull ups and bench presses at gym (in addition to squatting and deadlifting, not for the PT test but to increase my overall strength) as well. Being in better physical condition doesn't hurt in my current employment either, since I work as a mall cop and every now and then have to run and wrestle down thieves and other junkies.
>>70314581using an eliptical will get you at least better cardio and stronger quads (i.e., you'll just get better at using an elliptical).i would imagine you'll fuck the rest of your shit up 6 months later when you decide to go for like a 7-8 minute mile.
>havent run properly since I was kid>closest was some jogging last summer>walk a lot thou>after my team wins on telly have a manic episode where I run around the neighborhood for 25 minutes, not winded at all though got slightly sweatyExplain this bullshit roonners
2 warmup + 3 x ( 1 easy/med + 1 hard)6:29 6:12 5:59Don't know what the nerds classify this workout as, tempo intervals? Anyways, first half was uphill hence the slower start.
>>70310314Scribble man... nice to see you again. You'll make it, shitty days are necessary
>>70315020>The easiest and most blunt solution is grinding 5k programs (in addition to other lifting and prep for the test).Lmao, no, you use a 1500m or 1600m routine to grind for a 1500m time.
I skipped my run today cos I'm tired and wanted to rest.
>>70315737nerds would probably call it a fartlek
>>70315852Better get a good woolk in then son.
>>70314757Do these:First, run a time trial to see how fast you can run when rested/running at full speed. Then base your workout goal times around your max speed.https://trackstarusa.com/1600m-workouts/
>>70315868lmao fartlek more like fartkekwho even comes up with these names
>>70316009The Dutch
Has anyone successfully tricked themselves into running forefoot instead of heel striking? How did you do it?
>>70316432>Has anyone successfully tricked themselves into running forefoot instead of heel striking? How did you do it?I stopped over-striding.When I was young, I thought that the key to speed was really, really long strides, so I had this long, bounding lope. When I realized that was stupid (and kept getting injured) I shortened my stride to have my feet land more or less with my shin vertical to the road.After that I learned that foot strike doesn't fucking matter as long as you're not overstriding.
My 90 minute roon today was only 7.3 miles and I couldn't even stay in Zone 2 past an hour :(I have to work to do.
Jesus, i didn't feel like i was gonna make it. I still have a long fucking way to go.
>>70316432You're not tricking yourself. You're forming a new habit. If you keep your cadence at around 180 and slow down your pace it's easier to develop that springy forefoot strike.
>>70316618How fast are you running?
>>70315737Workout felt incomplete, so I did 5 incline sproonts at 3.5% grade (according to Strava) First time balls-deep sproonting in a while, felt nice.
>>70303874What app is this?
>>70316618slow down, i ate shit on this week as well
So, if I do the reverse math... and take 170 bpm, which I would say is uncomfortable, but do-able for longer periods, and say that's the top of my zone 3... then that means my max heart rate is 212. Does that sound reasonable? For a 35 year old? Does that mean I'm super unhealthy?
You’ve conquered your self-preservation instinct, right anon?
>>70317734>>70316657I'm pretty slow really, but i avoid increasing my speed or I won't last very long. I'll probably keep it that way for the moment since 21 min is a really long time to keep for me, even at low speed.
>>70316618Stop bitching and pat yourself on the back, son.
>>70318087>I'm pretty slow reallyOk, good. Keep pushing then. I'm at the point now where I'm trying to maintain zone 2 for my long runs ;_;I can't wait to just get a Garman and set an alarm to stay under 150
>>70315868>fartlekYou can only fart if it is not plugged in while running.>>70318020>He isn't under 4 minutes in the mile.
>>70317677Fitness app on iPhones.
>>70315737breaks are too long
>pace runs are over a minute slower than /roon/s recovery runs
>>70316791ideally you want incline of about 6%
I rooned 90 minutes today.I'll see if I can get away with a 60 minute roon tomorrow. After tomorrow I won't be able to roon until Wednesday afternoon at the earliest (long international flight to China).This is uncharted territory for me.
Nice chill run for me today, not really a runner but I like it as a complement to my lifting. What would you guys say is the equivalent of a 2 plate bench for running? A half marathon?
>>70318957It’s just beginning
any recs on polarized sunglasses for roons?
>>70319562Probably like 22 min 5k
>Be me>Watch primal>Get a huge curiosity for ancient humans>Start seeing a lot of documentaries about tribes>Decided to run> Autism kicks in >While rooning start thinking im a hunter-gatherer in Africa>Imagine an antelope running >"My ancestor would have hunted him">Sprinted with all my might>Passed out.
>>70319974>Be me>See fertile woman jogging on trail>Lots of people around>This is my one chance to BREEEEEED>Sprint towards woman>Rape>Go to prison
i hate how much time I lose from waiting at stoplights
>>70320034had to stop at some stoplights onnmy route today. decided to try a different route. was hell. never doing it again. traffic lights, uneven paving, too many hills. just hell. in past woulda liked a lot but its mot kinda run im looking for.
>>70318941Yeah the mile recovery was pretty excessive, probably will do like 0.25 or 0.5 recovery or extend the fast part longer to like 2 miles to get better training stimulus. Usually do a steady tempo for 6 miles + warmup but felt like mixing it up.
>>70319974Last night when I went running, there were a few kangaroos that started hopping away from me, and I kinda had the urge to chase them down over a long distance just for shits and gigs, but they ran into the bush and it was getting pretty dark.
I’ve only been running for a short period but I got a pain in what I think is my achilles tendon. Any suggestions on how to rehab this and prevent it in the future? Could also be DOMS from leg day, but just want to play it safe.
>>70303784Gonna go for cycling but not really much no. My physical labour job is legit tiring now instead of normal.
>>70320341damn. the average wrstern sedentary body is pathetic in comparison to these dudes. and thesr dudes dont have access to gym protein creatine shoes. makes you think
I've walked about 10 miles this week after being mostly sedentary. I'm feeling something in my hips, or like right near the top of my glutes and around to the sides. I can't tell if it's muscle soreness or join paint. Any recommended stretches?
>>70314021LOSE WEIGHT FAT FUCK.
I'm trying to understand running shoesAll this time I thought "drop" meant "cushioning", i.e., the elevation from your sole to the ground. Turns out it means the difference in height between the front and end of the shoe.Is there a concept of cushioning at all? What's the word for that?I ask because I've noticed that it is uncomfortable to walk in my running shoes. Last run it was humid to the point where I cut my run short and had to walk for 30 minutes, and it just sucked. What good is a shoe that you can't walk in? Surely that's a bad sign?
>>70321977sneed
>>70321977Runrepeat.com does lab tests where they cut shoes up on a bandsaw and measure stack thickness. That in itself doesn't mean a huge amount as different materials have different shock absorption characteristics, each material can be made to different durometers, each midsole may have a mix of materials (type or hardness) or have rigidising plates or blocks sandwiched in etc.My approach is to check manufacturer recommendation, check reviews / independent tests and then ideally go test in a store.I agree with the walking thing. If they are uncomfortable walking then running probably won't be much better.
>>70321977>What good is a shoe that you can't walk in? Surely that's a bad sign?Plated running shoes can be pretty unpleasant to walk in but a delight to run in.The Vaporfly, in particular. It's so designed around a mid-/fore-foot strike while running, the heel is mostly just to keep everything in place when you're milling around before the start or after the finish. But walking feels like you're always about to topple backwards.
>>70322453Sounds like track spikes for the road.
>>70319915Oakleys. They even have Asian variants for flatter faces and noses.
>>70319915>GoodrInexpensive, choose the ones that are non-reflective. The reflective coating tends to peel off especially when near the sea.
gonna go for a shorter run today me thinks. 55-60 probabky
>>70322606>Sounds like track spikes for the road.Kind of, yes. Different road race shoes are more accomodating than others.Even within Nike, the Alphafly allows for a little more heel-striking, since that shoe is designed specifically for the marathon and Nike's research demonstrated that even dedicated forefoot strikers are heel-strikers by the time they hit mile 20.The Adidas Adios Pro 3, the current top shoe in the pro ranks, is fine for any kind of foot strike because it's just a built-up/lightened Adios 7.
I got Roon mogged by an elderly man today… :(
>>70301391>itt: weakness
>>70324250>Hall still runs several days a week, albeit at a more civilian pace. While he believes that his current fitness routine, which places greater emphasis on weightlifting and includes easy running for balance, is the way to go for an “everyday” athlete just looking to feel good, Hall doesn’t regret the time he spent on the razor’s edge of elite distance running.>“If I had to go back, I’d do it all over again—I would still have become a runner,” Hall says.
>>70323989>I got Roon mogged by an elderly man today… :(Don't worry, there's always someone faster.The only person you ever have to beat is the yesterday-version of yourself.
>>70324250>>70324318Reject the false dichotomy.
Anyone have any recommendations for a cheap, dead simple, HR monitor? Preferably something I can just wear on my wrist? I don't want it to connect to wifi or my phone or anything... I just want to be able to look at it and see my HR. Doesn't even need to be that accurate.
>>70324250Christ on the Cross, we get it already. You're fat. No need to constantly remind us. We can tell from the smell.
>>70301391Fake spring was nice while it lasted. -7 and windy today.
>>70323989Usually I get mogged by everyone who is running, elderly and women.
whats the best activity tracker? I dont le heckin reviews online
>>70324250>everyone leaner than me is WeakBro just lose weight stop coping
>>70323989>3.99kmwhy
>>70324861To annoy you specifically
So fucking cold today once my rooning path left the woods and I was exposed to the wind. My teeth were aching.
I just had my first lethargic run day today. Fuck that was miserable. Normally I do a slow four miles and I couldn't even go an entire single mile without feeling like my legs were about to collapse. It was like my body wasn't resupplying energy. Hope this isn't a thing. Do you anons ever get days where you're working at like 30% capacity?
Today's roon
>>70324684For me it's runkeeper.
>>70325079Yeah, if you train with maximal effort you will be in pain 50% to 75% of the time.
>>70325079Are you doing a sufficient warmup? I get that feeling when I try to train without a warmup.
>>70324250you have to both run and do hypertrophy training, there is no excuse for only one of it
>>70325297DESU I did less warmup today than usual, and it's very cold (ran two miles to buy a Craigslist item). Good call.
>>70324480if you’re in SoCal I’ll give you my Galaxy Watch, just sitting in a drawer
>>70325329No, I'm near Seattle...
After two months of getting fucked by grad school and barely hitting the gym I'm taking the roonpill once again.Planning to run a 5k at least 3x a week. Last time I kept to this schedule I lost 10lbs in a month (190-180lbs at 6'3). I'm currently 194lbs and will hit 188lbs by April.
I need motivation bros. Garmin watch has had me running ~30 minutes every other day. Now it wants me to run for ~1 hour non stop. It thinks I can do it, so I must be able to. Trouble is, it's incredibly boring. Help!
>>70325410Don’t overdo it
>>70325422>Trouble is, it's incredibly boringGot any podcasts or audiobooks you like? You can also find new areas to run for a change of scenery.
>>70325469No headphones a nd I don't wanna carry my phone
>>70325455I won't. Last time I went on a running spree I did a 5k for two weeks straight and fucked up my knee. I now have to stretch extra long before doing lower body lifts or else it hurts. I was also running on a worn down pair of shoes too, but now I have new asics.
>>70325473Have you considered using your imagination
>>70325473You'll just have to play music in your head manually then
>>70325480>>70325483God dammit I guess I have to pretend I'm in the Das Boot submarine chasing a convoy again
>>70325473stop being a fagget the soundcore sport X10 earphones, they never even flinch while sprintingget an armband for your phone like pic relatedI can't imagine running without music desune
>>70325748>Tinnitus Go without me ...
>>70325953stop pretending and stop finding excusesalso post running music https://www.youtube.com/watch?v=m-qr6a_7flo
who has better tracking sensors? Apple watches, Samsung watches, someone else? I use a galaxy watch 4 but it's pretty inconsistent with trackings (it shows the same route of 3k going from 2.8 to 3.9k). Does esim increase accuracy?
>>70326020all tracking sensors are imperfect, no matter the brandget a cheap watch for the GPS map you get on strava and a stryd footpod for actual data if you want to be autist about (and is the only thing that accurately tracks your current pace while running)
>>70326081Thanks, didn't know about footpods. I'll be looking into it.
>>70326155the stryd footpod will cost you 200 dollars but honestly it's way better than my garmin watch at tracking pacesay you want to keep below a treshhold for your running, having your watch telling you suddendly that you are running more than 20 sec slower or faster than you actually are is too annoying, now my running sesh are way smoother and I can keep a constant pace more or less>inb4 run by le feelfuck you
only one hour left until my room section
>>70305201Mean and rudepilled
>>70325422>>70325469>>70325473>>70325480>>70325483>>70325605I did it bros. I finished my run with no music. And I wasn't even tired. After 10 minutes, I was like fuck, another 40 to go, this is gonna take forever, then 20 minutes, started to feel better, I can do this, 30 minutes, only 20 minutes to go, 20 minutes is easy, I can do this, 10 minutes, fuck yeah, almost done, 2 minutes, I feel like I could go for another hour. Feeling great now and looking forward to future long (50+ mins is long for me, piss off "lol thats not long" fags) runs in future. And it's good to know I can do it without music, too.
>>70326714>>70325748
>>70326714Yeah it is a big moment. At first I rooned with music every time. Now I can't imagine running with goysound, it would ruin my serene meditation.
>>70326735There's a pocket in the inside of the back of my shorts where I can put my phone. Seems like it was designed for phones since it's tight and feels like the phone won't fall out. I might try it next time with my wired iphone headphones. If they're too much of a nuisance while running I'll look into buying these
>>70325748Depends... some places I've lived / run (UK & Europe) you wouldn't be able to hear an HGV or large agri-vehicle tiptoe up behind you with headphones on.
>>70326837yeah well I have parks and tracks made for running where I live so I don't have to worry about getting splattered by a truck driven by some mongoloid eastern euro
What's the best surface to run on? I started on grass, which feels like it slows me down. Moved to concrete footpaths, which feels like it's going to cause stress fractures soon. And sometimes I run on dirt/gravel, which feels the best out of the 3.
>>70326940For me it's Dirt > Grass > Wood (like boardwalks) > Gravel > Concrete >>> Sand
Gorgoroth on the treadmill
2 hours on a bright day with a fairly heavy wind. Probably about -15C. Sort of got a break from the wind for the last part of the run home. I don't get how some days it feels like every direction has a head wind. Just enjoyed a cup of tea and a peanut butter and banana sandwich and am waiting for some THC oil to kick in. Have a delightful evening, ladies and gents.
can we finally pick a standard regarding the min/km or min/mile pacing we should post?I am tired of seeing amerimutts with their mile pacesI even made a strawpollhttps://strawpoll.com/polls/DwyoD6d5JnAWhatever gets decided before the thread autosages will be considered as the standard from now on
>>70327356australian here, what do you wear while running in -15c weather?
Have you taken the sand pill yet? Running on sand makes running on concrete look like walking.
>>70327387I wear a knit cap with the old pom pom on top. We call them toques here in Canada. A fairly heavy layer of lip balm. I have a lined windbreaker jacket from Running Room, kind of oversized, cinches at the arms and can tighten at the waist and zips high for some neck protection. I have a dry fit full sleeve shirt underneath. THick multi layer fleece mitts (not gloves, your hands will get cold). I have a pair of New Balance Heat brand pants, kind of a knitted polyester almost. Pair of socks that go up above the ankle, nothing much special about them except the height I suppose. Normal shoes, I prefer NB 880s. Under the pants I wear a tight performance style boxer brief. Bit of 3M micropore paper tape on the titties because that's a lot of polyester weight that could be sanding my nipples off. Pair of sunglasses, housekey, cheap Casio watch and out the door.
>>70327053>For me it's Dirt > Grass > Wood (like boardwalks) > Gravel > Concrete >>> SandI would put rubber track = dirt.
Fuck Nerds, Medium Roon Coomplete. Where my Zone 3 Chads at?
>>70327961And no, I WILL NOT polarize my training. When I feel medium, I will post medium roon. When I feel tired, I will post easy roon. When I feel good, I will go balls deep with workout.
>>70326940definitely dirt or gravel. Sand is actually easy on your body, however, do it only if you feel like you need to prove something to someone
i rooned 4 miles yesterday. been trying to stick to 9:30/10:00 min / mile pace and slowly build up the mileage.
>started running a couple years ago to lose weight>in early 2022 ran a marathon training 4 days a week. Peak mileage high 30s low 40s>rested about 5-6 weeks and ran my second marathon like 7 months later, this time training 5 days/week, peak mileage mid 40s.>before the second race, and ever since, got really bad plantar fascitis. Gets better with rest, but can't run more than like 30 miles/week without starting to feel it get worse, so currently I'm stuck at like ~65% my maximum>started seeing a running coach>he seems to think that in addition to form issues and muscular weaknesses, running back to back training cycles like that was how I got hurtIs this normal or is it possible he's maybe milking money out of me? I only have two marathons under my belt so i'm still relatively new and don't know much about like taking off seasons and training cycles. Obviously you don't just infinitely improve, but I feel a little depressed and most of all just lazy going on almost 4 months now in this "maintenance" mode. That being said, yeah my foot still hurts so I guess I'm not ready. What do you guys think?
>>70328198It should be pretty obvious if you're overtraining with an injury because the pain won't decrease over time. If you're doing the correct amount of tapering, your injury should become less painful.
9 miles in the rain stay hard /roon/
>>70328283>the correct amount of taperinghow do I know what's correct
>>70328349It's highly individual, and it's also highly overrated. There's no need to have a significant taper for most amateur runners.Take a few days easier the week of the event. That's about it.
>>70328289I ran 9 today too! Just woke up from my nap and… I am in pain. Which is weird, because I’m usually not in pain after a run like this. I’m worn out and need to take the rest of the day easy, but my legs and back don’t feel this tight. I’ve been training for a half after not racing for a year and I think I may be putting on the weekly miles too quickly. Gonna take tomorrow easy and see what happens.
>>70328490nice time i just came back takin it easy and im a bit heavier rn trying shred some good luck with your goals
>>70328490My hips tend to get tight and weak to cope with the extra miles. So I have a band at home and I work my adductors and do core shit.
>shat myself runningwhat really bothers me is that my pace was 30 seconds faster than my PR
>>70328702:|This has to be an American diet issue. You guys talk about shitting yourselves way too much. I’ve never shat myself in my adult life.
>>70328838I'm sick and I knew that it could happen, but I feel terrible about breaking my routine so I had to give it a try
>>70328702G R I M
>>70325079are you overtrained?
>>70326940grass running is good. still do some of that. desu you get used to it and the lack of impact i find has positive effect on the feel of the run.
>>70327359brits prefer min/mile as well desu.
>>70327359Sorry bud, a mile is basically 4 laps on the track, it's a lot more intuitive than your 2.5 laps on the track kilometer bullshit.
>>70328137very sensible. patience is virtue
>>70324250ROOOOOOOOOOONING is the most aggravating masochistic bullshit you can do to exercise yourself. Literally any other form of physical fitness is more interesting than rooning but rooners have hard bodies if done right. The opposite of weak.
>>70327387It's all about protecting the ears, hands and face.
>>70329052Possible but doubtful. Today's bummersession came after a rest day which followed three consecutive 3-4 mile roons. But I'm not in good shape, so those were challenging. Maybe that put me in overtrained territory. Lower leg muscles were very tight during the rest day in a novel way.
It was 32 degrees (burger units) today. This is the farthest and fastest I've ever done in training. Hoping to score a 4 hour marathon in a few weeks.
>>70329858good luck anon
>>70325079Yeah. It happens sometimes. Back when I was training in the summer I'd get these horrible, grueling Saturday mornings that I got like two miles out and had to stop and do the walk of shame back, then I'd try again Sunday and I'd feel fine.
>>70312948What app?
>>70329305Kids love ROONING (at least SPROONTING, maybe not JOOGING). ROONING makes you feel free and helps solve problems from oversocialization. Back to monkey.
>>70331124that's the Apple fitness app I think
>>70331124Default Apple app
>>70301391I have a foot injury (sore ankle which started as a sore arch, because I walked so much last week with sandals). So, I wasn't sure how much I should do cardio today. Managed to run for about 1.5 km on a grassy oval, but I walked 5.5 km today overall. My foot only hurt when I was walking on the road. I have flat feet so maybe it stems from that, since I stopped wearing my insoles after I left high school.
>>70332048the inside of my ankle (where the bone sticks out) is fucking killing me rn and has been for the past few days, but fuck it, i gotta get this running done
>>70332065Have you noticed a difference with what shoes you wear? I might try running barefoot or getting "barefoot" shoes that have more natural toe splaying.
>>70331146How do I solve problems from undersocialization?
I ran 5k on the treadmill yesterday and my heart rate was ~180 for most of it. Sometimes I reached zone 5 according to my watch.Thing is I wasn't really that tired, I breathed through my nose the entire time, didn't have to use my mouth once. Is this normal? I'm not really a rooner
>>70326749where do you run ? in forests ? I live in a sub urban city where honking or some nigger going wild with a stereo in his hand is a continuous headache
>>70308963 he doesnt like to play music when hes working out.Good person to use as an aim though. Mother fucker is relentless
thank you fellow rooners. a year ago i couldn't even run a full mile, but just following advice from here I now love running. hoping to do a marathon in the summer
>>70332091nah, the pain started not long after i started following garmin's suggested workouts. i run 3 days a week and it has me pushing myself further each week. the pain isnt too bad, i hit a new distance pr this morning so it doesnt stop me, but im a bit concerned if it will get worse.
I got shin splints like two months ago, and though I feel fine when walking or running short distances (haven't tried full runs yet), if I do an Asian squat pose my shins starts to hurt again.Should I just begin rooning? If yes then will the pain leave on its own eventually despite not leaving after 2 months of rest, and if no, when will I get to use my legs again.
>fitbit app rounds to the nearest minute>have to open the website on PC to see my actual timeWho the FUCK designed this??
>>70333716>owning a fitbit in 2023Youre bit gonna get any pussy with that old thing anon. Get an apple watch
Are there any kind of shoes I can use on multiple surfaces? I went to a shop and they tried to sell me one pair for each purpose but I'm just looking for some durable shoes I can use to run 5kms, hiking and the occasional padel tennis game.
>>70333734It's a pixel watch...
>>70333745oh anon..... that's even worse. you're beyond saving now.
Give it to me straight, anons. Can I run in a peacoat?
>>70333743Light trail shoes like the pegasus trail or asics trail scout for example. Though using it for padel is somewhat of a stretch. The problem is that fast direction changes stress the upper of a shoe differently and can kill it off faster than simply running. So using your running shoes will be less cost efficient. And you won't have optimal traction. Hiking in heavier trail shoes will wear down their profile for no reason and doing so in road shoes just risks snapping or slipping. One problem with hiking in running shoes might be tightness of the shoe, but this depends on the specific model. Shoes are so cheap these days, there is no reason not to have multiple pairs. I'd get one for running and hiking and another one for padel honestly. Just get the cheapest tennis or padel one you can find and be done with it. It will last for ages anyway.
>>70332131Max HR varies way more than conventional wisdom leads one to believe. If you do a test of your actual all out max effort, it’ll probably be a lot higher than you think, which could mean 180 is in a lower zone.That said, when I first started measuring my HR, i was surprised to see how high it was during what I thought were fairly relaxed 5ks, not realising that I was expending a lot more effort than I thought and could go for way way longer if I slowed right down.
my breathing has felt raw and i've had a very slight cough for the past 3 days. it started during my run last friday and it hasn't gone away since. what's the deal?
>>70333743just by generic sport shoes
>>70333440you have had sore shins for 2 months continuously?
>>70332119You mean not having friends? That is a problem of oversocialization. You are traumatized into worrying too much about others' approval so you seek isolation to cope. Common issue desu.
>>70332239I run in oven (upper) middle class area at a park. Of course sometimes some subhuman listens to music with no headphones and my heart rate shoots up because I want to kill but then they are far enough away and I can calm down again.
>>70334526They were only sore for a week or two, but even two months later I can feel a faint echo of the pain in certain positions, which is why I'm worried running will aggravate the condition.
Do you guys check BPM on your wrist or your neck? also is there anyway you guys measure your temp? This is for my job and I’m trying to build up a heat tolerance without giving myself a heat stroke since some dudes get them at my work and I’m conditioning against it.
>>70333938Yeah I thought I was relaxed, I wasn't going that fast (12.5 km/h) and like I said I used my nose the entire time. The bpm is consistent at least.I guess my heart is just dyel.
>>703200341,317 cal? Wut? Full disclosure, I'm a retarded newfag. But there is no way you ran 8 miles and loose only that, right?
>>70320821Wait until you find out what they look like nowadays with access to processed shitty food.They're even worse than your average McDonald's American.
>>70320034>>70334951how do they calculate this calorie stuff? i thought it was 100 calories per mile roughly, according to the internet, so 1317 would be very high.
>>70334811you should do strength trainingg on those parts of the body. maybe start doing some and when your body gets used to it (because of DOMs), start some short slow runs?
>>70335088HWD swinging around causes more calorie burn
>>70334951this is why we tell you diet is more important than exercise for losing weight buddy
Would anyone happen to have the updated more accurate version of picrel saved somewhere?I know no one will believe me but i'm asking for a friend. I myself am a high t male. genuinely.
>>70335108I'm aware, and I have already lost 5 kilograms of fat (85 to 80). I lift but I also run at the treadmill for 15 minutes at a moderate speed. That being said, the machine tells me that I have burned 150or so kcal. Again, I'm a retarded newfag so feel free to call me that but also explain to me what the fuck is going on
>>70335108Evolution also tells us this. The species was lucky for 199,900 years that the body is efficient, but it became a nightmare once the species gained excessive access to food.
>>70335108"Can't outrun a bad diet."
Recovery Roon
>>70336496I do my recovery with your mom hope you don't mind
>>70336515This board is 18+
New non-stop long roon record.Am i /fit/ yet?
>>70320034Damn running in Prospect Park is kinda hype don't know why I'm so surprised that someone from /fit/ might be there.
>>70334951That's a lot of calories, equal to a fairly large meal.
>>70337415What zone is that?
>>70337844I don't have a fancy smartwatch or something to measure that stuff but a rough estimate according to my experience would be about 70% of max heart rate so somewhere right between zone 2 and zone 3
Finally found an open track in my city so going to go do a workout this weekend. It's in a mostly white part but still kinda nervous my backpack will get stolen
>>703374156:27/kmThe fact that you can run nearly 10k means you're fitter than 95% of people, however if you want to be "fit", aim for at least 4:30/km pace.
>>70338108Where I live we don’t have thieving niggers.
>>70338251most of them live in the south of my city but they still show up in the northern part
>>70337415You're about as good as my 60+ year old mother
>>70337415You're definitely not /fit/ yet but it's a cool milestone.I just got back into rooning after a year and a half long break and ran the slowest 5k of my life, 36 minutes. 2-3 years ago, I would've considered 25 minutes slow. But after a year of eating shit and smoking half a pack a day, getting to 5k in week is still okay, I'd say. I will tell you rooning anons when I make it to 10k again. See you in a month or two.
>>70301415>>70303203>>70310784Fat jannie fat jannie post times faggot, I know it's one of you. Stop shitting up the thread and get a job.
>>70339085My times btw
>>70338166>however if you want to be "fit", aim for at least 4:30/km pace.You mean for a whole hour?
>>70339117Of course. It's perfectly achievable.
todays roon
How long does a cardio session have to be in order to benefit your cardio vascular health? If I cycle 20 minutes each way to the gym multiple times a week, that probably does jackshit for cardio because it's at most 20 minutes of uninterrupted work?
>>70339285Even 15 minutes will help though you'll see better results from having a more active lifestyle if you spend most of your day sitting down
>>70339285>benefit cardiovascular health40 minutes a day a few times a week is fine. get something to monitor your heartrate to see what level youre at.
what's the best way to test my max HR on a treadmill with an apple watch strapped to my wrist?
Climbed the steepest hills I’ve ever ran on Sunday. HR is too high, but haven’t done much training this year. Hoping to get that HR average down this year and finally run a marathon.>t. 1 year of running.
>>70339502Run really fast
>>70339440mine sits at low 40's when fasted, and usually 50-60 when i'm digesting food
>>70339245Fast roon sir. Nice
>>70339674thanks. finally over some injuries so I'm trying to get back into actual shape
>>70339085I’m the first poster, I only just got unbanned a few hours ago. I hate niggers so much it actually hurts my heart.
>>70339285It’s better than nothing at all. Just do exercise multiple times a week.
>>70339605Resting heart rate is best taken just before you wake up in the morning. If you have a watch that tracks heart rate it will give you a good idea of what it is. But remember all watches that track your heart rate through your wrist will be slightly off.
I'm about to up my cardio game and do some bear crawl repeats tonight. Any tips? Feel like this is going to be a super hack to offset imbalances from rooning a lot.
>>70340031Posts that get you banned are removed
another 10 miles lets go
>>70340211Was a 3 day ban you fucking retard
>>70340309Oi this an inclusiv website you can't use the R word hee
>>70340827i dont care about the offensiveness of the word, what bothers me is that it derails good threads. were trying to talk about running here and you get these /pol/ fatties who come and shit on /fit/ threads because they hate themselves for their inability to commit to a fitness routine.
Good evening folks. I had a recovery day run of 30 minutes today. Went out with my kid, who typically caps her runs at 30 minutes. Waved to the man down the street, saw a guy walking a cat on a leash, and saw a new runner I hadn't seen before and he was kind enough to wave.
>>70341332that sounds very lovely anon I'm glad you got to experience that today
we all roon in lyfcheers xsomeone gotta roonmight as well be methats my philosophy in lifewhy im a roongod today but we all roon in lyf x
>>70341332Can you show me a photograph of said cat? Here is my neighbours cat. Also how old is your daughter?
>A 1994 case study describes a 49-year-old runner who suffered an acute rupture of the peroneus longus tendon in the middle of a ten-mile road race after running on chronic tendon pain for several months. This runner did recover and return to training. But only after surgery and a year of rehab!dont roon with chronic pain roonkangz
>>70341626cats cutedogs cunts
>>70339502warm up 10-20min, then increase speed 1mph every 5 minutes until you're about to fall off the treadmill.
>>70338108what's the workout? What are you training for?
>>70338108dont bring one thenjust roonsimple
>>70315737without knowing your max HR, that strikes me as tempo cruise intervals with a long rest period. Try holding that 7:15/mi pace for 5 miles. Otherwise keep the rest to like a 1min jog. The longer you spend near your lactate threshold, the more you can increase the pace your LT hits at.
>>70320034Just put a safety vest on and ROON through
>>70320034why stop?JUST FOOKING ROON
>>70341332>her>daughter
>>70338576I too got back in rooning after 5 months ,from past 5 months I was eating a lot of sugar and goyslop that had gained me some 5kg's ,just yesterday I did my 10k after a week's training ,I am not a smoker so that helps I think
