/run/ - running

Running is for faggots. Men stay and fight.

>>42210108
Durianrider

Anyone here using jumping ropes as cross training? I've heard a lot of good things about it, and I'm thinking of doing it on my rest days from running.

Is there any long term Damage affects that are cause by running in your early life? Is it not better to stick to cardio like cycling instead?

How is biking in terms of cardio compared to running?

I'm like 30lbs overweight still and don't wanna fuck me joints by running.

I would like to run someday though but I'm so self conscious of looking like an out of breath fatass on the streets.

>>42210298
Only if you overdo it without recovering

>be me
>6'
>250lbs
>31 years old
>try running
>knees destroyed

>>42210344
obviously biking is easier on the joints but it takes too fucking long, you gotta bike at least thrice as long as you run for the same effect. also 30 lbs is not so overweight that you should have any troubles if you start slow. jog (not run) 15-25 minutes every other day for 3 months. make small steps such that your foot lands under your hip. you'll be fine.

Running shoes advice ? Need some advice on buying a pair of good runners for long distance runs.

>>42210344
It's effective cardio if you take it serious. Too many people waste time on the bike because the don't push hard enough. Running forces you to move at an uncomfortable pace. You have to watch your heart rate and make sure you are keeping it elevated. HIIT is really easy on a bike as well. 20 secs "on" 40 secs "off" for 15 minutes is a great workout.

>>42210344
No excuses. That's not too heavy to run.

>>42210409
1. anybody asking this question can not run long distances.

2. go to a running store, get a free video analysis of your running style there and let the assistant select a range of appropriate shoes.

If the assistant does not look fit, ask politely for somebody who looks like he's actually running or go to another store.

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Is this body a realistic goal?

>>42210472
Yes

>>42210491
Nice, thanks

>>42210440
> anybody asking this question can not run long distances.
no shit sherlock. how im i supposed to run long distance without good shoes duh?!

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>>42210222
And die. Runners repopulate. Think about it

>>42210440
You don't have to be a good runner to understand the physics of running.

>>42210108
god his skin is so tight that his nipples are falling off his chest.

>>42210545
Rather live one day as a lion and die than live a thousand as a sheep

>>42210577
Suit yourself

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>>42210222
(You)
>>42210260
Why not swim and bike instead?
>>42210298
Your shins will get built up thicker from the impact. This makes you more resistant to stress fractures. Running is GPP that will make other athletic endeavors easier for you.
>>42210344
Both are fantastic. I would not choose between the two. Biking has potential to be more expensive.
>>42210472
Unweighted push ups, pull ups, and lots of running. Obviously, run a lower body strength program for injury prevention and improved running economy.

Sunrise/Sunset runners. Roll call. You do take running pictures on recovery days to stop and smell the roses, don't you?

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>>42210577
Sheep are crappy runners.
U can be a fatty lion if you want. We're cheetas

Made it a full mile today. Not very impressive but I was a obese couch potato half a month ago so progress.

>>42210577
Lions are cowards and live in a pack, so you like being in a crowd?

>>42210697
>Unweighted push ups, pull ups, and lots of running. Obviously, run a lower body strength program for injury prevention and improved running economy.
>Sunrise/Sunset runners. Roll call. You do take running pictures on recovery days to stop and smell the roses, don't you?
CAN YOU EVEN SEE A FUCKING BAIT YOU GOD DAMN NIGGER WHEN ITS IN FRONT OF YOU???!!!!

/starving Ethiopian roleplaying general/

>>42210754
No, lions don't live in packs. They live in prides. You're also wrong about them being cowards. Unlike male humans, lions can't just stay at home living with their parents forever and expect them to support them. No, they're kicked out of the pride when they reach sexual maturity and meant to form their own pride. Now of course since all the females stay behind it means their only option is to find another pride and kill all males so they can take over it. Now compare that to the peaceful life of being a sheep and having humans look after you.

Is sprinting a good way to get THICC legs and booty?

>>42210222
Trips can't possibly lie

>>42210857
No but it's a good way to get a THICC dick up your ass

>>42210806
Yeah dude we get it. You like to think you're special or better than the others and tell people on 4chan how "alpha" you are

>>42210928
thats the idea

>>42210108
i give him a decent mcgregor skin no ?

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>>42210222

>>42210738
You're not doing it to impress people. All progress is good progress, keep it up!

>>42210771
>Being this ignorant
>Knowing this little about fitness

Anyone else got injury feels? I fucked my ankle a little while back and it gets aggravated when I run longer distances. What do?

>>42210108
Been doing couch to 5 k and am into week 5, should I just skip ahead 1 or 2 weeks? I was doing 2-4 k solid before I started but wanted to make endurance gains but haven't been seeing any.

Is it possible to go from 8:45 min/mile pace 5 K to 8:00 min/mile in one month?

Stats
>6'0
>180 lbs
>15% bf

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Hello lads.

Anyone got some good stretches for legs I can do for my legs, even on off days?

Need to improve mobility. They feel stiff as shit after a run.

>>42211935
Don't run. Seriously, rest. Go see a doctor if necessary

>>42210108
Damn these people are beautiful.

>>42212707
Maybe, but you might need to focus a lot on it. Like a serious amount of dedication to doing just that. Get comfortable being uncomfortable.

>>42212870
OP here, I know right? He recently posted running around in Greek temples, fucking legend

>>42212816
Don't stretch without warming up first. You don't want to rip those muscles apart

Whats a good 5k time to shoot for after completing C25K?

>>42212942
How fast do you run it now? I think going under 25 minutes is a good aim to start with

>>42212856
I gave it a month and it felt completely better, now it's coming back and fucking with me again

>>42212997

Idk I'm still on week 5, 3 more weeks to go. I'm pretty confident that I could at least do it under 30 rn though. Really I'm just running to help with my cut but I'm starting to enjoy it.

Hoe heavy are you have to be to FCK up your knees when you run? I'm à 5'4 manlet with 175lbs, should I still run?

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>take modafinil and B vitamin complex for energy
>piss turns really dark and smelly

It's too bad, I felt like I could run a bit longer on modafinil

>>42210108
Run to the gym and lift some weights now you panty waist bitch

>>42213159
>cardio on drugs that dehydrate you and elevate your heartrate/bloodpressure
enjoy your heartattack at age 30

>>42213112
just run and see if your knees hurt
if they start to hurt slow down or stop
this stuff isn't rocket science

Anyone else just run til they get tired, whether it's a mile or 4 miles or 40 miles? Seems to be the best running of my life so far, I'm enjoying it more especially after picking up on the 170-180bpm thing.

>be a fat fuck
>When I run my boobs jiggle
>2embarassed

save me

>>42213366
pls be in

L O N D O N
O
N
D
O
N

ive been dealing with plantar faciitis and have taken 4 days off so far.

now my heel feels okay but my ankle a little bit sore.

should i give it a go and run today or continue to not run? i dont want to lose my gains and want to keep losing weight

im 180lbs atm 5'10 and trying to get to 155

My feet have separate arches which causes my left foot discomfort when wearing most running shoes. I can wear dress shoes, boots, Keds, etc, but running shoes that have an elevated arch makes it feel like there's a wad of paper in my shoe.

>>42213398
Seattle, sorry senpai

>>42213159
no yeah seriously listen to >>42213298 the strongest stimulant i would ever run on is 100mg caffeine and only if im well hydrated and fed.

Does anyone have any tips on how to increase speed? I'm pretty new to running and need to shave a bit of time off. I've started doing lunges with weight but I can't really do sprints because I always end up getting stress injuries. Are 60/120s any good?

>>42210376
>be me
>6'1"
>320 lbs
>21
>try running
>knees sent to heaven

>>42213999
30/60s, 60/120s, hill sprints, any kind of fartleks.
I like to jog at an easy pace for two minutes, sprint hard for 30 seconds, then return to my jogging pace. i repeat this anywhere from 15 to 30 minutes.
i then do a cooldown walk, bodyweight exercises, then do hill sprints increasing intensity with each repetition.
make sure to properly warm up and do joint stability exercises. stretch properly after youre done too. also hydrate

>>42213999
>>42214133
also, i need to emphasize this if youre getting stress injuries: get better shoes, get them PROPERLY FITTED, amd make sure to WARM UP correctly.

>>42213060
I would suggest working on trying to get it down to 25 minutes, but don't rush it. Start with 27 if you need to, or even slower than that. Find a pace that fits you and start from there.

>>42210108
I don't trust spooky skeletons

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Anyone else using Golden Cheetah to track their stats? I've been using it for the past month and I don't even get what half this stuff means. I just know that it seems like my training stress and rest period seems to be balanced almost perfectly, and I'm in very good aerobic shape since the aerobic decoupling is at a very low percentage. The only time aerobic decoupling goes up is when I do my tempo runs or intervals.

>>42213999
Tempo runs and intervals. You can get a decent idea on where to start your pace by doing a mile as fast as you can. For example, my mile best is 6:53. My starting tempo runs would then start around 7:40min/mi starting with two miles. Then, over time, increase the distance but no more than 5 miles. When it comes to intervals, the time would be 7:20min/mi. Do one mile like that, then take 2 minutes for a very easy jog or walk. Then repeat 3 more times. Remember to do a warm up and cool down mile! If you are new to all of this, only do one speed drill a week.

Also, hill repeats once a week. Find a hill with 8-12% grade or one that takes you 2 minutes to get up. Run up then down. First time, do 2-3 times. Increase it by one every two weeks. This not only builds your calves, but also slightly helps your lactate threshold, and your quads when you run down hill. You can actually use these as a substitute for the intervals above, but I wouldn't suggest it. Be careful going downhill though!

>>42210298
https://www.ncbi.nlm.nih.gov/pubmed/16790540
https://www.ncbi.nlm.nih.gov/pubmed/18550323
https://www.ncbi.nlm.nih.gov/pubmed/9489830

tl;dr--no. Only dumbasses who have shitty form and do it excessively end up with bad knees. My previous trainer runs ultras all the time and has never had an injury except the time he tripped on a tree root during a 100 miler.

>>42213317
see i'd do this but i don't really know my own limit
so i end up running a helluva long time.

i accidentally jumped rope for 50 rounds of 3 mins today

realized how long it was i decided to chill

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>GOTTA GO FAST!!!

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>>42210108
How the fuck does everyone keep their headphones in their ears? Get those sport Bluetooth headsets?

>inb4 dont listen to music

>>42210410
>HIIT is really easy on a bike as well. 20 secs "on" 40 secs "off" for 15 minutes is a great workout.
that literally wont do shit

maybe if you did that for 1.5 hours

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>>42215233
try this - it works for me

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>>42215367

I've tried that and the earphone cable just pulls my ear down and then falls back to normal position.

>>42215233
Maybe the fit isn't quite right? Have you tried giving your ears a quick clean before running?

Finally ran a mile without stopping. And by run I mean slightly more than a jog.

But after weeks of long distance walks, I'm happy.

>>42215513

Yeah, I've ran with them filthy ad with them sparkly clean. I might try to put a glob of vaseline on my ear to hold them in.

>>42215536
Good job breh, we all start somewhere

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>>42215536
Good on ya

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>>42215571
>vaseline
Wouldn't that make them slip out? Another thing that might be of interest to you (haven't tried it myself) is using suguru to improve the fit. Basically molds the earbud to the shape of your ear canal.

>>42210440
>the running store
The fuck? Is this an LA thing?

>>42210222
>fights for 2 seconds
>collapses from exhaustion

>>42210108
Threadly reminder to join the /fit/ strava/

https://www.strava.com/clubs/fitizens

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>>42211935
>been having symptoms of plantar fascitis
>its been 2 months and foot still hurts

hold me /run/

>>42213366
Nobody's going to save you but yourself you fat lazy fuck.

I used to run a lot back in high school, and I'm 29 now and just trying to start again. I've been doing 1.5 to 2 mile runs (with frequent breaks) for the past couple weeks, about 5 or 6 days a week. But recently my right knee is getting some pain on the inside edge below the knee cap. The pain goes away after the first 1/4 mile or so but returns when I stop. I'm currently 6'1" and 204 lbs and trying to get back into shape. Am I too fat to run?

>>42215746
A running store, not the running store. Most stores who specialise in running or trail or similar do this.

>>42213021
Change your shoes?

>>42215233
I actually use headphones that go over my ear. It's not optimal but it works for me. I run in Sweden so the heat doesn't stop me from doing so

>>42215233

Just get the Taotronics that hook all the way over the back of your ear for $25. Sound is good enough and they don't move at all

>>42216533

Yeah I had the same problem. I did the elliptical for a bit. Really easy on the knees. After I dropped ~10 pounds I can think just fine

>>42210222

wars are won because walking and running, anon. Movement is life, movement is a weapon.

my plantar faciitis is too severe for me to run

im not gonna make it.

>>42217427
I fucked my knees today, I need to rest my ligaments and do some stretches.

Okay fags tell me how to eat before a >8 mile run.

My problem is that I get gas during the run and can't fart and I can literally hear shit sloshing around in my GI. Or I get cramps, or I just lose energy.

Only like 20% of the time do I actually not feel like absolute shit by mile 6. And it feels amazing, I wish I could get that every time.

Tell my your carb loading secrets. My schedule is I have brekky, have lunch, run at like 6:00 pm then have dinner. Should I carb load at brekky and then light lunch? Or the night before? How much water to drink during the day? Fuqq dudes how do I do this? anyone else have gas issues? It's so goddamn aggravating

>>42217427
Famalam, I had that shit bad for a while while I was running on the treadmill during the winter. I stopped running for like 2 months and did fucking stationary bike instead (end me). And then when I started back up it was actually running outside. Pains in my foot are gone.

Beware the treadmill, and just take a break with some other shittier cardio for a while and youll be a coward not even smoking crack in no time, trust

>>42217654
Basically don't. Eat dry carbs an hour before the run, make sure you shit like a beast and are hydrated before you go and you should be good.

Reminder that if you run on a treadmill, having a bit of incline will reduce injury risk

I've been running 4 times a week for the past three months and started lifting this week

is it unhealthy to go to the gym and run the other four days? is it absolutely necessary to have a complete rest day with no activity whatsoever?

>>42217654
1. have breakfast
2. take a shit
3.have a tiny portion lunch
4.run

NEVER go on a run without having shitted before

>>42215233
I use Phillips action fit and love them never fall out and they last plus they offer decent sounds for their price(17€)
you can also get rubbery earhooks that work with any in ear headphones for 1€ on eBay

>>42217735
This. I have almost shit myself on a 5 mile and since then I empty my guts with gusto before every run.

>>42217654
Night before, eat tons of spaghetti.

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>>42217735
I kinda do this. I trained my body to times:
- 0500 small shat
- 0530 breakfast, coffee, wait, hot tea, monster shat (I am now empty and at one with the world)
- 0700 leave the house.
- Do stuff and eat lunch which is high carb: veg and rice. No real fat intake, no meat.
>muh protein
- Home later and run.

Now, topping up on calories involves dry carbohydrates. Stuff like self made biscuits (flour, sugar things. Think hard tack but sweet. Find on youtube). Those can be stashed in pockets for on the run feeds as well as at your desk snacking.

>functional food

Still get gas running. Veg. But no explosive sharting.

QUESTION:
Long run. Worn myself out. My mood is fucked. Really really fucked. I am well nasty. Possibly need calorie intake to level out?
>no runners high
Anyone else get this?

>>42217906
well fuck, you make it sound complicated as fuck

i really just take a shit after breakfast, barely eat anything during the day, drink loads of water, and then i run during the evening because evenings are magnificent

i don't know if I'm in the position to give advice, i run 30 miles a week tops

i don't even know if runner's high is even a thing, i enjoy running so much from start to finish. being out in the forest is so amazing and satisfying.

>>42217964
I just got into a routine because I did.

Been a longtime since feeling high after running. It is a thing and I have had it. Amazing. But gone now. Replaced with different buzz. Like you said, being outside doing it. Alternative.

>>42210108
How to not get shin splints? I'm 78kg 5'10 not too heavy but I still get them if I run alternate days in a week

>>42218020
different shoes

it's always the shoes

>>42210503
Good shoes are a gimmick. If you use heel strike technique to run, learn to run.

I recently got into lifting. I'm following a SS program, but I'm also training for a marathon. Currently running about 35-40k a week.

Is it possible that I'm overtraining my legs? My squats feel weak and I notice my running was better when I stopped lifting for a week. I'm thinking of substituting another exercise for squats half the time.

Hey guys ive just about worn my last pair of skecher gorun 3s (i bought spares when they were being discontinued) I run around 15-20 miles a week for fun only.

Looking for a simmilar lightweight towards the minimalist side but not minimalist, any throughts? Are the new balance zante 2 close?

I bought a pair of new balance fresh foam 1080s because they were only $60 and ran in them today and hated it, i need less cushioning.

>>42218241
Yes.

My running is better when I take time off cycling and standing up for my job. Rest your legs.

>>42218241
I would only do leg weights once a week, try to focus on muscle groups not used as much in running/increase the ROM beyond that your legs experience running

>>42210108
>/runblog/

Going to gather my t-shirt and race number sticker in about one hour for my first race ever.
11.6km with a fair amount of hills, going for <60 minutes.

>>42213366
https://www.youtube.com/watch?v=A9pmgoETgQQ

>>42218339
11.6km is an odd distance. Is this some sort of small trail race?
Regardless, godspeed anon, blogpost after race as well

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>have great breakfast and shitting routine every morning before running every day for six months
>race coming up in a few days
>daily big shit suddenly starts happening in the afternoon
why

>>42218273
>>42218285
Thanks. SS schedule is AxBxAxxBxAxBxx. I think I'll do squats on day A only. I'll lower it further if I feel I'm still training legs too much.

Any advice on what to substitute with? Current routine consists of squats, deadlifts, bench press, OHP and chin ups.

>>42218405
This could be controversial but I would drop DLs and focus on deep squats only, your lower back and hammies will be getting smashed running that much, you have to give your muscles time to repair, so if u are running 3-4 times a week and lifting as well when do your legs get to repair?

Squats give such a usefull ROM that is realised in day to day life, everyone should squat just to keep flexible and mobile.

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>>42218382
It's a city race, mixed street/trail running.

The record is 33:43 by some Kenyan dude.

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>>42218393
>eating
>he doesn't starve to death and forget what food tastes like before a run

never gon make it family

>>42218453
Niggers

>>42218447
What about squats on day A and deadlift on day B?

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Post today's workout. Doing some speed by a lake, and I might go for some swimming.

>be me
>post green text story
>look on Strava
>July Running Distance Challenge
>sign up
>leader.jpg
>Ralph Mesquita, Belgium
>1,209KM

HOW THE FUCK DOES THAT GUY EVEN HAVE KNEES??!!

I did 25km and my ligaments are screaming. Fuck. Mind you his pace is way down in the 10 minute mile area so that might explain his survival rate. But fucking hell.

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What is a good way to balance out strength and cardio (running)?

It seems like every time I try to focus on one it hurts the performance of the other. Attempting to progress in both gives me plateaus

>>42218790
Im not sure specifically about this guy, but most people with this kind of mileage are basically hikers/walkers. It's all about the average pace.

>>42218841
The schedule I use:

Every week includes 3 main workouts, and 4 recovery workouts.
You do one long run each week, and you make that run a little bit longer every week.

You do 2 speed control/strength runs. Hill sprints, track intervals etc.

2 of the 4 recovery days should be recovery miles. Somewhere around 9 miles at a slow pace is what I do.

The other 2 days are for crossfit.

This keeps the body in shape and makes you perform better overall

>>42218846
"No no, I'm not a hiker. I'm an ULTRA runner. I wear shorts and Hi-Viz."

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>>42218693
~2k warmup
6km at ~4min/km
Cooldown

Supposed to be a threshold run but I can't help but push it a little too much, should probably be at about 4:10 or 4:15

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>>42210108
>Recovering fatass reporting in
Started cardio(beginning of May) when I was 104kg @183cm - could do like 3-4 mins of mid paced jog.
Currently 93kg.
Did 5km in 27min yesterday.
And I'm wondering how good of a progress is that?

>>42218998
Very good progress, but remember that you make the biggest improvements in the beginning. Don't get discouraged when you're not making noticable improvements on a weekly basis anymore

>>42215860
>Yes. Join our group so we can doxx anonymous posters...errr I meant so we have a friendly group of runners we can converse with!

what are you running away from?

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>>42218998
Never mind the progress, just don't stop

>you can't outrun the fork

>>42219037
>Not running towards something
Don't project your mindset on everyone.

>>42219037
Myself, obviously

>>42219037
>arent you going to hurt your knees? i know a guy who hurt his knees

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>>42219026
>>42219044
Thanks guys. The progress is a bit slower in the last 2 weeks. I'm still having issues with Achilles tendons as well as imo too long recovery time for my tibialis anterior. Am I overdoing it?
Currently doing cardio 3-4 times a week around 40-50mins (1hr with warmup b4 and cooldown after).

>>42219114
you should never ever mess with the achilles tendon, once its messed up its going to take probably at least 6 weeks to recover. you usually get tendonitis from overuse, so i think 4x1h per week is a lot for a beginner. if youre going to do that much i think you should sub out two runs for something low impact like the elliptical or biking

t. someone who fucked his achilles and couldnt do any running for almost six months

>>42219144
yes, listen to this guy
i was just scrolling fit i don't even run that much but i lift a lot and got 2 different tendon inflamations (elbow and wrist) from lifting, and the minimum recovery is 6 weeks. and that's a minimum.

tendons take way too long to heal so don't push through tendon pain, rest and take it easy

>>42219144
>>42219169
Got it - thank you for feedback. Will try to stay safe and swap 1 or 2 run training for swimming/rowing in this case.

>>42218693
>tfw rest day

>>42219031
I would only be truly concerned if i was a grill. But you can always create a fake profile + privacy area in strava.
There's always a way if you really want to, senpai

>>42210108
JFC running girl is freaking hot!!

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>>42210108
>Tfw shin splints every time I run

How do I stop this?

>>42219327
shin splints is gods punishment for masturbation

need to sprint faster

what's /starting sprint/

>>42219347
I'll take that on board anon

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>>42219327
I had this when I was a lardo 3 yrs ago but they gradually went away within 6 months

I did interval sprints, then progressed to hill sprints. Over time I found my shins stopped hurting, but those first few months really felt like someone was taking a chisel to my shin bone

As your mileage goes up, you won't have to worry about it so much. Take aspirin with your preworkout if it really bothers you; it's synergistic with caffeine.

>first day of running, just did some intermittent jogging
>after finishing and resting a bit, got pains in my soles/arch

It's fading now, but what did I mess up? Could it be dangerous?

>>42212707
ur gonna have to run alotta intervals dawg

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>>42210577

>>42217654
don't expect to eat enough to fuel your run, do eat something light beforehand though. Your body will get better at using fat and things like that the more you do it

I've had a partial meniscectomy (removed 50% of the medial meniscus in my right knee, basically the back half) and I want to get back into running. My injury had nothing to do with running btw (it was a traumatic tear from skiing, the tear was not degenerative in nature, i.e. had nothing to do with overuse from running, for example).

How do I not fuck myself up? Should I even be running? I bought some good shoes yesterday (Mizuno I think it was) that have a rather thin amount of damping especially in the mid- to front foot which allows me to better feel the ground and thus make sure I land correctly and not on my heel. I ran a 4k yesterday just to test it out, went relatively fine but had some minor aching for a few hours after. I probably could've warmed up better prior to running. Also I haven't gone for a jog in 4 years due to this same knee injury so maybe some minor aches is perfectly normal and will get better with time. Also my technique could probably be better, I've never really done much running before.

I'm 20 if it matters. Also I'm 6'2 195 lbs so I wouldn't say I'm too heavy to be running.

>>42220358
PLEASE ASK A DOCTOR Why the fuck would any degenerate here know more than YOUR FUCKING MEDICAL PROFESSIONAL?!

Running brings so much joy to my life, its amazing.
I love it so much that I probably run much more than I should.

Favourite workout is warmup then 20x200meter intervals followed by 10 min cooldown.

Ultraboost ftw!

>>42220358
You're fine just start running.
To protect your knee you need to brace well with each step impact. Make sure you land on your heel with your knee extended. EVERY STEP or you risk injury.

>>42210222
>>Can't into logistics

Also:

>>Muscle mass being relevant since the invention of gunpowder.

How much do you guys eat? I've been eating like 2500-3000 calories per day with 3500 on my endurance run day but that has left me feeling NO energy and life sucks. I've upped everything to 3500 on running days and maybe 4000 my endurance day.

I do work in a warehouse, but I'm really not doing too much in there so I wasn't sure how much more I need to eat because of that but I didn't think much since I'm not even lifting right now, though I really want to start when I get my energy levels back.

Tl;dr
I'm training to run 30 miles per week and might need 3500-4000 calories per day. Is that crazy or no?

>>42220551
I run 50 miles a week and eat 3500-4000 calories a day and maintain 195-200lbs 6'1"

>>42220456
:-)

>>42220784
he's right you know

My workout this morning was:
-2 mile warmup
-30 minutes of continuous hill sprints (Sprint 200m uphill, turn and jog down, sprint back up, all without stopping)
-0.6 mile cooldown

Will probably get another 5 miles in later today.

>>42221154
Do you feel you get more glute activation during hill sprints?
I've read somewhere that this is one of the best excercises for development of glutes.

I have a hard time activating my ass during cardio. I feel like I use my front muscles too much.

I try to land on the heel, but I dont really now what else to do... Suggestions?

>>42218790
In 2017 - 511h3m running
3734.6 miles
Average pace is about 8:12 per mile
Currently running from Norway to Spain at 2 min/mile slower.

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>>42219359

>>42220509
>Not running the Quenton Cassidy workout
(3x) 20x400m with 100m jog after each repeat and 400m jog after every 5th repeat

>>42210503
Buying shoes will not make you run long distances. Get shoes that are comfortable, anything, then increase distance little by little.
Buying a shoe and expect to run 25-50 km because of buying said shoes is begging for injuries

>>42210108
If I wanted to look like that i would just move to africa. I used to run but I realized it's fucking awful for your body (long distances) plus lifting has allowed me to actually put on weight and not be a fucking lanklet.

>>42220579
Hello there, my office job friend

>>42218339

/runblog/
Me again.

Finished 1:01:42, the race got choked up at two places so I lost some time there but I don't know if I would've been able to run faster.

Going to drop a lot of weight until may next year, running my first half marathon then!

>>42221535
good job anon

>>42221535
>got choked up
dang having to slow down can really mess with your shit

>>42221493
I bet you look like shit, have slow running times, and weak lifts.

You are mad insecure.

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>>42211935
Yup. Dislocated my knee and damaged a ligament or some shit in there, it'll take months before I can run again. These threads are oddly depressing when you can't do anything.

>>42221560
Thanks senpai!

>>42221656
Yeah, I like to find a tempo and then just suffer through the race.
Here it got so tight that for about 1km it was a single person line, had to run about ~20s/km slower than I planned.

>>42213763
It takes way more than 4 days to lose any noticeable gains.
Better to wait a few more days than risk re-injury, where you'd be out even longer.

>>42213763
Go swimming.

>>42221279
Ye, hills are definitely great for glutes in my experience. Also, it's better form to land more around midfoot to ball of foot area.

>>42221476
Absolutely loved that book

hey /run/ can I run every day without fucking up my joints?

I desperately want to improve my cardio and I'm too bored & impatient for rest days

>>42221828
Yes, but you need to build up slowly. If you do too much too soon you'll get injured.

>>42221828
I run 70-90 miles per week, with at least one run per day with no issues, so yes. But you shouldn't when you're starting out or you'll burn out/get injured. Just tough it out through the rest days and build up slowly.

>>42221828

Depends on a lot of things, especially your weight and how much mileage we're talking. I'm 6' 210lbs and I have to take a break day once a week (doing 5 miles/day) or else I start getting knee pain

>>42210472
With tons of alcohol and drugs, perhaps you can achieve it, yes.

>live in Alberta
>BC is on fire
>all dat smoke drifting over
>barely breath standing still
>RIP lungs when running
Fuck me. I know it's not my fault but it feels shitty watching my times drop by 2-4 min/mile even on a treadmill at the gym.

>>42221806
Thanks for the advice bro

>>42222384
Welcome dude!

Anytime I run my knees fuck up. I've been doing the row machine instead and have been doing 2000m after every workout 4 times a week. I'm at just under 9 minutes now. Can I just do this instead and never run?

What body fat percentage should I be down to before starting running.

>>42210376
>be me
>35 years old
>try running
>knees OK because I'm not a moron and I start slowly

>>42210440
kill yourself

Is there a couch to marathon plan thst can get me running one in 2 days? A qtpi in my gym just entered one and I want to run with her but I don't run since I don't want to ruin those gain.

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I have a dream of finishing an ironman

How much more intense does training need to be once you get up to marathon shape?

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>>42223841
You're ambitious, I'll give you that.

>>42223902
I mean, I only do short course, but the guys who do long course spend 20+ hours per week training. Most of your aerobic base will come from cycling because it's so much lower impact than running.

>>42223902
Why do triathletes and cyclists wear such faggy clothing?

>>42220551
I'm running 50-70km a week, cycling (sup /n/) 80km as well and doing full time work standing up for most of my working day and I am exhausted on 3100 cal.

Stupid shit? Can't shave off the belly fat. Love handles have melted, got me loose flaps on me arms and shit. Sporting the "DYEL bro" near-concaved runners chest.

Now freaking the belly fat is getting bigger.

>calves of doom
>thighs that crack walnuts
>tendonitis from hell
>every day is leg day

>>42223463
greetings oldfag friend. I broke the 40s barrier so we can both into geriatric sports.

>been here all summer

>>42224491
It's form over function. TRI singlets are the best thing to wear during a race. Also, fuck you.

Hoka just dropped the new Clifton and it's getting shit reviews. Guess v1s are gonna be even more expensive on the resale market

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>>42215233
bluetooth headset is the best thing ever.
you wont regret it

>looking at running a local 5k
>checking the results page from the one last week
>fastest time is sub 17 minutes in the 50+ age category

>>42217654
I would try without eating and see how you feel, have a black coffee, take a shit and hydrate, night before have a normal healthy meal with sensible portions

personally I dont feel the need for breakfast for anything under 12 miles, its around this mark i have felt my glycogen stores run dry on an empty stomach and I need a snack to keep going fast.
Freakishly conistsent 12miles I hit a wall on an empty stomach.

>>42218251
Fuck ya cunts i got two pairs of gorun 4s on sale

>>42218508
Maybe.
I run 25-30 km a week on a cut and only do legs once a week for maintenance, if ur running that much youre gonna struggle to put on serious stength or mass so define your goals well and aim for them

>>42219031
>dox
ftfy

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Running tights - tryhard or not?

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About how long does it take for a beginner runner to get to the point in which they don't have to take walking breaks? The idea of running a continuous 15 minutes without stopping seems impossible. Am I just that out of shape?

>>42226950
Yep keep running.
Try slowing down to a point that you can run continiously for, even if it only feels slightlybfaster than walking.
And CONSISTENCY over intensity when you begin, every second day, NO SKIPPING days.
How overweight are you? Losing excess weight will make running HEAPS easier.

>>42226682
They're fine, I run in them all the time, and so do a bunch of my teammates.

>>42227262
Is "teammates" code for something?

>>42227278
Going out on a limb here, but I think it might be code for "people who train together."

>>42227247
My BMI is like 19, so I'm not overweight at all.

>>42210233
Hell ye

>>42215233
My earphones have the hooks around them so they stay in my ears.

>>42227278
I'm a college runner

Just had a dank 8 miles at 7:20 pace. PR for that distance.

Anyone able to do a sub 5 mile? What is your 5k and 10k pace?

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>>42215233
I have two pairs of these, they're pricey as fuck but I stand by them, I use them as my daily headphones for everything, and they're pretty smart about hotswapping devices so I can jump to my PC at home.

>>42228198
My mile PR is 4:27. My 5k time is 14:59 and 10k is 31:58 (haven't run an actual race 10k in abour a year, so probably faster now).

>>42228219
Fuqq dude

All I want is dat 4:59.99

But I don't want to train for it because that sounds painful. I wonder if keep pushing myself on 10-15k runs, will I get any better at the mile...?

>>42228254
Eh, what's your mile time now? Unless you're already really close, you're probably gonna want to add in a bit of speedwork.

>>42228254
Ok, I'm the same guy you've been talking to. I've gotta sleep now, but if the thread's still up in the morning then I'd be happy to give you some more in depth training advice. If not, just identify yourself somehow in the next /run/ thread.

>>42226534
I did a fasted 8km this morning. Didn't refuel correctly after. Felt like shit all day. YMMV etc etc

>>42228219
see >>42221410

>>42228315
Haven't run a mile in a while but last I checked was like 5:45, but I've definitely done a 5:30. I've never trained for anything shorter than 5k

>>42226682
love them. keeps my junk in place.

>>42228745
Thats gay, even a hard 8km is only 8km, you should be able to do that after 2 days without eating without feeling like shit.
Harden the fuck up and keep training you little lady.

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>always had a weird habit of standing on my tip toes since i was a kid
>have heel pain after 30 seconds of running

I-i just wanted to become fit and good at running so i could join the army

My girlfriend just told me that she's "sick of my training" and that it's her or running. What do /run/?

>>42229784
run

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so how many of you are jacked/strong while good at running?

>>42229784
running obviously

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>>42229815
>letting muscle weight slow you down

>>42210344
Biking is more fun (think most would agree) but it's just really fucking expensive if you get into it. A good road bike can cost anywhere between $500 and $5000. Not to mention the gear (although you don't need any of that besides the helmet). With running if you get really into the most you invest in is a good pair of shoes and some sort of fitbit.

Both are great. Just get out there and exercise.

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>tfw making running gainz

i'm working on burning the last bits of fat that i have left but it's 35°C outside, should i run after 8pm?
if possible i would rather not run in the morning

>>42229638
standing on your tip toes is a sign of autism

>>42229784
Running, obviously. She sounds jealous as fuck. Is she a hambeast?

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>>42229842
>you need a fitbit or other tracking device to run

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>>42229910
>Implying I implied you needed it
>Not being able to read in 2017

>>42229862
the answer to this kind of question is always run at the time it feels best to you

>>42229945
the thing is, the time when it feels best to me is when it's 35°C outside, hopefully i won't die

>>42229958
as long as you hydrate before, and if youre running for a long time, hydrate during theres nothing to worry about

>>42229965
neat, thanks

>>42226682
Are you "that guy"?

>>42229815
There's a lot of people in my running group who are decent. The problem is that all of them are slower than the ones who run more and/or they are steroid users. There is one guy so adamant about running no more than 10 miles a week because he seriously believes the cardio ruins gains meme. His 5k pr is 32 minutes. I seriously wonder why he is in our running group.

I'm not since I'm a runner that trains like a runner. If I lifted more and trained like a bodybuilder, I would actually gain that physique since I've done it before. I'm not saying it's not possible, but it's better to focus on one thing and utilize the other as a form of crosstraining. I still lift because it is an excellent exercise for injury prevention. One marathon I focused more on lifting than running. I finished it, but with my worst time of 4:25. However, I was not sore at afterward.

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>>42229203
>Pic related, it's me

>>42213763
You don't get over PF in 4 days man. Closer to 4 months.

>>42229994
I might be, anon. What is "that guy" like?

>>42215408
Put a tiny bit of blue tac on the bottom of them

>>42218119
Oh fuck. Fuck this makes sense if it's true


Can anyone else corroborate this?

so any of you do sprinting or are you all distance runners?

>>42230265
I do hill sprints once a week eventhough I am a distance runner. It's not an either/or thing. Primary exercises in each event complement each other.

>>42230265
sprinting really has more in common with lifting than running

>>42230305
what distance is still considered a sprint? 800m? 400m?

>>42230265
See >>42221410. Anyone can run at top speed for a short period of time. However, only .5% of the population can run 26 miles.

>>42230328
imo up to 400m is sprinting, 800 is a bit of a mix and 1500 and above is middle to long distance

>>42218020
Help brahs
Is it the shoes
?

>>42230406
No, it's also your shitty form. And I can probably venture a guess and say you run fast during every run? Almost it's always these two and the shoes.

>>42230587
Not really. I got shin splits when I first started. It got better over time.

>>42230587
I run slowly. I don't go above 14kmph for half a minute
Any video for proper running form?

>>42229900
She's actually probably fitter than me, definitely skinnier at least.

>>42210108
why do runners always look like pedophiles?

>>42228759
What did you mean by this?

>>42228820
I'd say that you should dedicate one or two days (depending on how many days a week you run) a week to more speed oriented stuff. Basically, keep doing the same thing you have been doing on your regular days, but on the speed days do some kind of tempo, fartlek, or track/sprint workout.

>>42230347
>running 100m in 20 seconds is basically the same as running it in 10 seconds

this is what you sound like

>>42210108
Fat powerlifter here
Will start c25k 2 times per week
Doing an Upper/lower routine (ULUxLUx)
Running on upper or lower days? Or on rest days?

>>42230347
who cares?

why would I want to run 26 miles? fatasses run marathons. fat asses cant run fast.

retard!

>>42231402
what about running 26 miles really fast, senpai?

>>42231388
sounds like a nightmare to run on leg day

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>>42231402
fAtAsSeS rUn MaRaThOnS

Ultra boost or Energy Boost? I have an old pair of energy boost that I really like but I need new ones cuz those are worn out.

>>42231417
Yeah, true, I am always too weak on leg day, too tired post leg day so I don't run on either of these days, and I don't run pre leg day either to keep legs fresh for leg day.
This literally only leaves Sunday, and Sunday I am usually rekt because of clubbing on Saturday so yeah.
Or maybe I'm being a bitch dunno. Was just looking for input, maybe I'll just plug the 5k pre leg day and see what happens

>>42229933
>listing fitbit instead of quality clothing
Confirmed norun.
Stick to the treadmill.

>>42231423
well many people who aren't looking their best do, at least

>>42216533
>I'm currently 6'1" and 204 lbs and trying to get back into shape. Am I too fat to run?


Christ, these people in every thread.

No. Just start slowly. I've gone from 260's to 220's since April running 4+ times per week and my knees feel much better than before I started. Less weight on them for 12 hours a day will counteract the extra impact for 30 mins or whatever you're running.

>>42226950
just keep at it. i was just like you mate sometime last september or august but then i used that C25K and I ran my first non stop 10K early this year.

hell, i could barely run for a full minute before i felt like passing out when i started with C25K.

just gotta stick at it.

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Daily reminder

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>fuck knee up at work a couple years ago, /fit/ness falls apart for a while until I finally get some PT and fix my shit back up
>can run 7-10 miles with only minor discomfort that usually goes away with basic stretching and support exercises

>every three months, take a week off running to allow microinjuries to heal
>every time I do, it's absolute agony to start again

Why does everything hurt so bad after a short break than it does when I just keep going?

>>42231807
I'm asking about knee pain from running you fat fuck. I've switched from every day to every other day, which seems to have helped somewhat.

>>42215408
how long is the cord? maybe try running with your hands held higher or maybe don't pump them so much

>>42232160
>it never gets easier, you just get faster

>>42231492

Ultra Boost are fashion shoes. Please do not run in them. You body won't appreciate it.

Energy Boost are fine

Marathon running is literally for cuckolds.

It is proven that it decreases testosterone and kills your muscle mass.

HIIT is the only OK running for real men.

>>42230347
>>42221410
distance runner are the most cancerous faggots to ever live. Kill yourself my man.

>>42233684
Thanks man, the guy in the store said the same thing

>tfw so deep in the cardio rabbit hole ive started appreciating the colors of running shoes

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Today's run was not so good. It was perfect this morning until around mile 8 when it started thunder storming really bad on-and-off.

Strava + Golden Cheetah stats from this run.

>>42234396
>135lbs
Eat something you fucking skeleton.

>>42233709
Stamina is a manly skill though.

>>42229842
Don't listen to this anon. I biked to school every day for about a year and a half, and I lost nearly 20 lbs because of it. I also knocked 3 minutes off my mile time (11:45 to 8:45) in one year, and that was while eating at a surplus. I was in high school though, so puberty prolly helped. Most importantly, my bike was a $40 flea market bike. The only thing I did to it was change the knobby tires to road tires.

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>>42210108
I have started doing running on a treadmill and I wanted to know what exactly I should do. I feel like switching between 3.5 mph and 8 mph every 5 minutes for like 40 minutes to an hour but I have no clue if this a good workout.
I am 6' and about 185 or 190 lbs. Also my knees hurt a bit when running but are fine afterwards, should I worry or is it because I am new to running.
Pic related, my last workout.

>>42235115
not trying to bully but your knees might hurt less if you ran faster

>>42235176
Fair enough, I just don't want to burn myself out.

>>42235176
This is surprisingly true. When I run my slow recovery runs, warm-ups, and cool downs at 11min/mile pace, they hurt my knees. Yet the speed drills do not hurt them at all.

>>42222465
why would you ask that here of all places? but yeah, in terms of getting in some cardio a rowing machine is fucking awesome. now fuck off if you can't /run/

>>42229784
>square up to her
>say "bitch!
>i'll quit running
>soon as you quit running your mouth
>and trying to run my life."
>then go for a run

>>42231504
have you looked into c25k? there's both a time and a distance option. get on a treadmill and do the time option. first few weeks will be easy since you're mostly walking at a brisk pace with spurts of running (or at least jogging). i say just go for it on your rest days. it's incredibly easy and won't be detrimental to your lifting

>>42232186
Maybe it's just me but a week isn't a short break. Try cutting it down to only a few days and reevaluate

>>42235115
Add some incline, that's easier on the knees

>>42235115
What's your goal? Do you have a distance in mind or do you want to run for X number of minutes/hours?

so is there a lifting routine that actually complements your running?

surely you can't do SS and squat three times a week, right?

>>42235612
nothing wrong with running after lifting. personally i won't do long distance but i get a few miles in everyday no matter what and i lift four days a week

>>42235176
Why does going faster make it easier on knees?

>>42210108
>tfw you're super lean but so is your gf so she has raisin tits and a vascular vagoo

>>42235610
Just want a good workout with that time frame

>>42235612
if you really want to get into running you'll have to squat less frequently. either 3x squats ~2x runs per week or 1x squats 5-6x runs per week. that is assuming your runs are hard

>>42235646
Probably because higher cadence.

>>42235714
switching it up the way you mentioned is all right if you're trying to work toward an 8 mph pace where over time your 3.5 mph intervals will get shorter and fewer. otherwise look for a solid pace you can maintain for the duration and gradually increase your speed from one workout to the next

>>42210344
swim swim swim