/run/ general

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I would just like to say I can't run in this. Fuck. >Low milage week ensues

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I've gotten my 1.5 mile time down to 8:17s, how to scratch the last 18-20 seconds?

BUMP for the broom wagon

>>42442823
Why does he look like he's in agony?

>>42442984
nice work!
how do it feel?

>>42444722
Like I still have work to do. Does interval training actually make that big a difference in speed at these distances

>>42444756
Try a bit of everything. Get some hills in, do a bit of sprint work, go long and slow. Check for improvements.

>>42444774
I got to this distance and speed doing more or less that. I run 1.5 miles on a flat course then recover and sprint up a 200 meter hill with 5% grade. Sometimes I run a hillier route but I never did intervals because they sounded too dumb.

Last week I went running 4 times (2 miles), and I couldn't run more than half a mile without stopping. This monday I could run the whole two miles without stopping, gonna try to do 5K today.

>>42444809
Good luck anon, the trick is not stopping. If you need a break run slower but always move faster than a walk.

>>42444809
That is good work. Running is effective management of pain and discomfort. If you can handle it and keep going, it's all good.

quick googled quote:
>"Turns out, as all experienced runners know, it's the only question in distance running -- the very heart of competition. Who can best endure the self-imposed, total mind/body ache that goes away if you ease back a little bit? The one who does not give in, the one who endures, even embraces the pain, finishes first."

>>42444822
>>42444862
I used to run before, but stopped for half a year, although I did cycle in the meantime, that's probably why I can get back to it pretty quickly. I'm gonna vary my workouts this time, because last time I plateaued in terms of speed, because I only did the same run 3-5 times a week.

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>>42442849
Poof!

I'm new to running and have to ask how important rest days are. I started last tuesday and went running 5 times in total and I fear I may have developed a mild case of shin splints on my right leg. It's a bump on my tibia that hurts when exerting too much pressure on it, but the pain subsides after 5 minutes of running. My first run was 3 km in 17 minutes and improved to 4 km in 22 minutes with no stopping.
Do you also need to have strict rest days between runs if you are new? I just quit smoking and need some way to balance out the missing dopamine and running has been great at keeping me satisfied.

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>>42445119
Perfumed Ponce

>>42445145
Slow down. take a rest.

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>>42442823
Cycling > running
>Easier on joints
>Get to go fast
>Excellent for a cut

>>42446658
Was just about to comment this also ever since i started taking biking more seriosly my vmo has ben lit up my legs are looking much longer and leaner

>>42442823
What is better for fat loss? Better overall?

Running more frequently smaller distances
or
running less frequently bigger distances?

>>42446950
Probably running more frequently, but really it's whatever burns the most calories. Fat loss is simply burning more calories than you consume.

Also, cycling is better.

>>42446658
> 13 rides to make 195km total
you still riding a tricycle or something ?

>>42446950
I think the best in terms of kcal/time spent would be HIIT, because it makes your body burn more fat even after you're done exercising, plus it gives you cardio gains just like normal running would. The second best would be running, and if we are talking distances above 1 mile, the frequency doesn't really matter, you probably run 3 miles with almost the same intensity as you would 6 miles, so it's the weekly mileage that matters.
In terms of net fat loss, cycling is probably the winner, because even though people usually cycle with less intensity, it's more realistic to burn 800 kcals 5 days a week doing cycling than it is to burn the same amount running, because cycling is less intensive so it's easier to do multiple days in a row.

>>42447364
>you probably run 3 miles with almost the same intensity as you would 6 miles
Well when I run my 'short' 2 mile track, I run faster than I run 5 mile track.
The app I'm using says I burn more on on longer track, but I have doubts about it. Running faster takes way more energy.

>>42448357
Yeah I just assumed that because that's what I did.
Anyway, the app is correct, there is no fucking way you burn more calories running 2 miles than running 5 at a reasonable pace, running 2 miles faster just feels exponentially more exhausting so you assume it must also burn a ton of calories.

how come so many runners are out of shape/fat?

>>42447187

Just a lot of commuting rides. My commute is only 5mi. The commuting is great free cardio tho.

>>42448504

Calories in > Calories out

>>42448357

How many calories you burn is a calculation of how much time you spend at an elevated heart rate. When you run 5mi, you heart rate is probably lower, but it is elevated for a longer period of time. Low intensity, long duration efforts are actually great for fat burning.

http://www.calories-calculator.net/Calories_Burned_By_Heart_Rate.html

Plantar Fasciitis lads, on road to recovery. I suspect a change in trainers brought it on. I'm sub 17min 5ker, how long until I lose my conditioning and have to start from the beginning. This is my first injury.

>How far have you run this week?
24.5 Miles starting from Monday. No morning run today (adding the mileage to tomorrow's total due to bad storms this morning), but still have a 6 mile tempo tonight, plus warmup and cooldown.
>What are you working on?
College Freshman trying to make it to Nationals in Cross Country.
>How was your last run?
It was an easy 4 miles last night, so nothing too exciting.
>Any new gear that you've been enjoying?
Always gonna recommend muh Saucony Kinvara 7s and Garmin 230.

>>42446658
Cycle is good for commute and nothing else. 30 minutes of running burns more calories and increases your long volume than 30 minutes of cycling.

>>42444862
Yes this! I run a 16.12 min 5k and a 34.20 10k and it fucking hurts, I've just learned to love with the pain.

>>42446967
Distance. You burn approx 1kcal per 1kg of weight for every 1km run... Approximately of course.

>>42448762

How many calories you burn in 30min depends entirely on your average heart rate over that time period and not on the activity.

You do train zones with a HRM, right?

>>42448751
Technically, loss of conditioning starts after about 2 days of no running (though this can be slowed/avoided with proper cross training). It typically coincides negatively with training progress (i.e., if you miss 3 weeks of training you'll typically be at about the fitness level you were 3 weeks before the injury/when you stopped running).

>>42448804
Thanks anon, I will still be doing 100kish a week on bike, so hopefully won't lose too much

>>42448819
Honestly you should be fairly fine with that as long as you keep the intensity to a decent level. Heck, I was out for 6-7 weeks with a badly pulled back, and I managed to roughly maintain my fitness through intense water-running and elliptical sessions (though I did lose a bit because I could barely even walk/hobble for a week or two).

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I've been doing the couch to 5k program and I did the the first 3 weeks until mid July. I stopped for 3 weeks because I was pulling active +- 17 hours a day at a summer camp as counselor. Then I got 2 injuries on my feet (not related to running, just poor feet hygiene got me a nasty infection and a corn). Because I've feared I lost some muscles I put restoration week for myself.
>3 min running
>1:30 min walking
>3 min running
>1:30 min walking
>3 min running
>1:30 walking
>5 min running
Should I continue this for another week before I come back to week 4 or start week 4 workout today. I've been feeling fine every run.

Im planning to run the Paris marathon on april 2018. Right now i cant even run for 20mn, what do you guys recommand?

>>42448789
True, but for cycling you have to get ridiculous speeds of 25-30 km/h. Enjoy riding yourself into an accident because you also have to watch the road. You're not a huge car but a small object most people don't look at unless you wear a cycling fluo vest

>>42448923
Lower your expectations.

>>42448949

The speed you have to reach to get to a certain heart rate depends entirely on how fit you are, what sort of bike you're on, and what sort of terrain you ride.

You could ride in a velodrome, on a trainer or on a mountain bike.

Personally I live in an area where road biking is really safe and drivers are nice. If I lived in the middle of a city I probably would be a runner.

>>42449000
>mountain bike
fun but dangerous, it's more a hobby than a way to lose weight

But I agree with you and I live in a city and even though there are bike lanes you still have to watch out for other people and when you have a sharp turn or a stop light you need to completely stop. If you run you can stay active and run small back and forth.

>>42448901
Go for week 4. If you start feeling too uncomfortable, you can always repeat a day or go back a week.

Best beginner plan for someone that can run ca 1 km before taking a break?

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>>42442823
What the fuck is wrong with people who enjoy running? It's fucking torture.

What apps do you guys use ?

>>42450357
Strava

>>42442823
help me.

i just started running last week and i think i may be the shittiest runner on the entire planet. my best so fat is a 13:30 mile and i threw up after that. in my defense, im an asthmatic (like on a daily inhaler) and a woman but still, i feel like running is not for me but i want to keep with it so bad. anyone else start off so extremely slow/awful at running have tips?

>>42444226
he was runnin

>>42450662
It's shitty for everybody at start. But rewards are huge.
>bigger lung capacity
>more endurance to anything like pain and discipline
>healthy if you do it outside
>helps if you cut calories
Try the couch to 5k plan and run at the lowest setting.

>>42450301
fuck off roids fag

>>42444756
>Does interval training actually make that big a difference in speed at these distances
Yes.

If' you're not doing interval training, then you're most likely missing out on training your lactic threshold and, your VO2, your Anaerobic capability, and your speed.

>>42450838
thanks. any reason running outside is healthier? currently running on the treadmill until i get better.

>>42448923
Defer for a year

how does it feel knowing cardio isnt universal ya dumb hoes

trying to meet the recommended standards for ranger school, how do i run a 12 minute two mile?

>>42451016
Work up to running at least 30-45 minutes 5-6 days per week.

One day run a long run of at least an hour.

One day run comfortably hard for 20-30 minutes.

One day run intervals of 200-400 meters at goal pace or faster with full recoveries.

Most days end your run with some striders as fast as you can run relaxed for 50-100m.

>>42450943
I also started on a treadmill. I prefer running because it's outside with a sun blazing on me and being in a park and inhaling fresh air. I just feel better when I do that. No more bullshit numbers about how many km I ran, how fast I'm going or checking how many calories i'm burning. Just me, my watch, my playlist and me doing interval in the park.

>>42451051
I know that feel anon, I run around a lake way outside the city, the air is fucking unbelievable

got me new shoes today. cant w8 to go running in em

>>42450285
Couch to 5k app (there are loads to choose from), start on week 4/5 if it is too easy or hard jump a week forwards or backwards until you're comfortable and then go from there

Need a review of my training...

Training for my first marathon in 9 weeks.
Been a 20-25km a week runner now for 18 months.
Have run a few unnofical half marathons.

My training consists of
1x11km tempo
1x19km tempo (+2.5km every week)
1x7km HIIT
1x7km recovery
2xdays weights/cross train
1xrest
Stretch and rolling/yoga daily

Plan is to build my long run to 35km 2 weeks before the race then scale back to 25km per week and not run 2-3 days before the day.

Thoughts?

y'all wear any fitness watches? I'm looking for something that works with Strava but most Android Wear watches are shit.

>>42453268
I just use an old Android phone for my workout backup. You jealous of my good/notes taker/music device all in one? Watches are a gimic.

>>42442984
Fuck I want to get my 1.5mile down below 9min at least. How do I do This? What running plan are you following?

>>42452695
You've been doing this for a while? 2 tempos + HIIT on back to back days sounds like too much.
I'd switch one tempo for an easy run (faster than recovery but not strenuous either), and maybe switch around a bit the order

>>42453558
it sucks to hold one while you're running and in my pocket it just flops around and hits my dick. watches are far superior for running.

>>42453268
Garmin 230 is a pretty good watch; it's what I use and it works with Strava.

>>42442984
I know it's late but make sure you're incorporating sprints into your workouts. Hill sprints are king.

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About to finish Hal Higdon, been running solo the whole time, probably going to do the 13 miles at the high school track weather permitting.
Any advice for it? Should I eat some pasta stuff/bread the night before to carb load?
Am I going to make it?

>>42448923
Get good

My times suck. 13 miles at 1:54. Though in my defence I am jetlagged, tired and running in 27 degree heat at 82% humidity. But still! Fuck sake. AND it's a low milage week because reasons like travel and shit, but mostly stupid weather (missed a run yesterday due to 37+ degree heat, fuck that).

First time doing fartleks and holy fucc, that is some gay shit
I love it
also fucking CRs on Strava, I wanna fucking die

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>>42454822
Can't do fartlek simply because it is a silly word. I refuse to train doing something with a silly name.

>inb4 jogging

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>>42454462
I'm actually curious about what some of the guys in here do for prep before long runs/races as well. I fucked myself up last weekend and I'd like to avoid that again.

>>42454818
Dude 1:54 for 13 ain't bad, at least imo

>>42454857
It is pretty funny. I occasionally have to try not to laugh, although it's not as bad as the time when I was doing squats and just kept repeating rippletits in my head for each set. Barely made it through squats that day

>>42454864
I live on carbs. Rice mostly. Some pasta. Bread doesn't do it. Potato is good too.

Prep involves.. erm. eating right, resting and warm ups I suppose. Not that I do warm ups. I just start slow and build up over the time I am out.

Recovery is bread related. Naan breads, doughnuts, fluids. Some stretches. Not enough though I am a bit of a spastic when it comes to stuff like that.

>reasons to feel like OPs pic
Got no discipline because I am not training for anything specific other than upping my miles and endurance.

Maybe a bit of discipline. 30-40 miles a week needs discipline and focus on diet and recovery to survive.

>>42454327
I'll check those out, thanks

>>42448762
I used to go cycling to the gym and always would be shocked to see people riding static inside..I literally cried every time specially since it was a cheap municipal gym that was for use 2 hours a day max...

>>42455064
Welcome lad. You join the Strava group yet?

>>42454172
So get one of those dumb arm bands or something. I just hold it in my hand because i can use my gps pace calculator to watch my pace, time, and distance.

>>42455111
What's the Strava thing for? How do you use it and for what? I use another app for tracking my runs and don't know why to use Strava. Is it like a chat room so I can troll people? Why wouldn't I just stay here?

>>42455478
it's basically just a /run/ general with everyone from here, and run tracking, and leaderboards, and posts and shit
kinda cute

>>42455478
You can use it to track runs itself, or even upload your runs to it from your watch/other app. You can shitpost and make topics/threads yah. It also has a leaderboard with top 10 in the group by distance. It's honestly a ton of fun, lots of good lads in there.

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I have to admit ive always enjoyed the slower long runs. How did I do, lads?

>>42448923
Watch out for any suspicious looking Muslims, it wouldn't be the first time they blew up a marathon.

>Tfw tore a ligament in my leg
>Cant run for weeks
Is there anything i can do with basically my upper body so i can still keep some od my cardio?

>>42450301
You probably dislike running because you only experienced it in a setting where you were forced to do it, e.g. in gym class, and you probably weren't really good at it, like you had to stop, or got aches in the side of your stomach. It's actually fairly enjoyable when you do it out of your own volition.

>>42453558
>>42455440
>just use a phone and get an armband instead of getting a watch that accomplishes the same thing in a much smaller form factor because I want to feel smart by calling watches a gimmick

>>42455111
I signed up with my real name/email. Not sure if I will.

>>42454073
Thats not the order

Im 4 weeks in and started my long run at 13km for two weeks and will be my half marathon this weekend

So
Sat: 21km
Sun: weights
Mon:7km recovery
Tues: 7km HIIT
Wed:weights
Thurs: 11km Temp
Friday: rest, eat drink, be merry

And back to a long run all of friday nights calories to keep me going

As you suggested i might drop the pace on the 11km a little, last thing I want is an injury, i prefer to be cautious about this stuff which is why a do so much recovery.
Cheers

>>42454864
I have run a about 6 half marathons and have literally never done one without a hangover.

>>42452396
Something like >>42448901 ??

>>42456368
how did you do?

>>42456116
Nice job, man. How do you feel?

>>42448923
Just take your training slow and easy. Do most of your runs at a pace where you can easily hold a conversation. You still have 7-8 months of training so you should be fine. Look up a proper marathon training plan that starts from scratch.

Don't have any time in mind for this marathon, the goal should just be to finish. If it ends up taking you 5 hours then so be it. That's still better than the 99% who can't be bothered getting off their fat arses in the first place.

Also, are you a Frog? Because quite a few Brits get caught out by the fact that you need a doctor's certificate before being allowed to run races in France. Although I know people who have faked them and have still raced.

>>42450662
Have you tried couch 2 5k? I've never done it but I know it works for a lot of people. When I first started running I was pushing 20st and could only slowly jog for 1 minute then walk for 2 mins etc.. Then I'd run for 1:30 walk for 1:30 and so on. Now I've done ultras and am on the cusp of a sub 1:25 HM and sub 18:00 5k. If I can do it then most people can.

Hey
recently I did my first run with a metronome ( actually just a 180 bpm beep that I fused with my music ) and it feels great to follow the rhythm , my usual cadence seemed to be a bit under 90 but not really far , I had no problem following the rythm after like 2 km .
I did my 10-13 km at comfy level of effort and I feel like my run was way smoother than usual , felt way better in the legs and breath , it also allowed me to have a good breathing pattern in harder part like uphill where following the 90 cadence was a bit harder .

I'm wondering if changing it to a 190 bpm ( 95 cadence ) beep would be a good idea ?

>>42456566
I actually dont feel too tired. Its just my legs that are bothering me. Im sure ill be fine in the morning. During the day when the sun's out I get fatigued significantly quicker than at night. 60 degrees at night vs 65 during the day can make all of the difference.

Its too bad I saw this one shady character at the track, he was probably just drunk and was singing into the night but it still made me uneasy. I probably would have left if this other guy who was running there as well didnt show up.

>>42457016
I think you should definitely try to get it up to 190, or 185 first if that's too high a jump, because the recommended cadence is not exactly 180 spm, but AT LEAST 180 spm.

>>42457079
Nice
Is it normal to really increase cadence downhill ?
downhill I take way shorter stride , but my cadence go banana .

>>42457094
I'm talking about at least 8%+ downhill
It's the only moment I stopped following the metronome .

>>42448923
>Im planning to run the Paris marathon on april 2018. Right now i cant even run for 20mn, what do you guys recommand?
Fellow 2018 paris marathon runner
Good advice from this guy >>42456872
Take it easy and go step by step. Eat well, sleep well, have a consistent training routine. Take a day off when you feel like you're fucking your knees, it's better than being three weeks out because of an injury. Get an app to track your progress and buy good shoes if you don't already have some.
If you really can't run more than 20mn then you have hard times coming ahead but it will seriously be worth it when you cross the finish line (I ran last Paris semi-marathon, didn't know my body could do such things). Don't forget that running the marathon in 5hrs is just 8.4km/h which is basically a fast walk. It means everyone can finish this race if they just want it hard. It's up to you to your training to decide how long it will take you to complete it.

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>>42457094
>>42457107
I'm no cadence expert, but mine increases downhill too, I think it's normal. When you're going downhill, you could either keep your normal stride length and cadence, which would increase your speed and the impact a lot, because your strides would get longer due to the ground in front of you being lower (pic related), keep your original cadence and shorten your stride length to uncomfortable levels, or shorten your strides a bit to reduce impact, but also increase your cadence, which is what you're doing, and which is the most comfortable.

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>>42456912
>done ultras and am on the cusp of a sub 1:25 HM and sub 18:00 5k

FFFFFFFFF!!!!!!!

Shit nigga that's sweet.

Question: Times, how long before you went into ultras? HOW did you get there? What kind of pace you looking at? Road or trail?

Shit that sub 18 5k is at least 4 minutes better than mine and your HM is 30 minutes better.

Fuck. Me.

(how old are you?)

>>42456506
Always around 1hr35- 1hr40
Yeh not great but I am not a "runner", i lift 4x week.
Probably should do one with proper prep to see if I can crack 90 minutes

>>42457299
>>42456912
OP plz answer

>>42444809
Download the couch to 5k app. it's the best way to start

>>42457520
I can already run the full distance so idgaf, but thanks for the advice. I've been running before, so I'm not gonna go too hard and snap my shit up.

>>42456264
Lots of kids have their real name there. Pretty sure you don't have access to anyone's email. Also, strava has a privacy option in any case which would shorten your name from David Davidson to David D, so there's that.

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>tfw finally got a sub 20 5k

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Runner feels? Runner feels.
>tfw you will never have a gf who can keep up
>tfw you have to decide between running and a real career
>tfw you are ostracized and shunned by friends and family the moment your running interferes with their plans
>tfw you're the only one on your club/team who wants to work hard
>tfw you're the fastest guy on your club/team, therefore always alone
>tfw you get injured
>tfw pic related is the only core you wanna do

>>42446658
>great when you fall and remove all your akin and break all your bones

>>42454883
>explaining fartlek to normies

>>42456355
Maybe include like a 5k recovery on one of your your weights days too. Extra mileage but it helps you loosen up aswell.

>>42442823
There's another board for running FYI. You seem like a noob when you make these threads

>>42459799
Which board is it? Not OP btw.

>>42457079
holy fugg I tried 190 and it felt to weird
Even after 6 km I still had to focus on it , ended up running slower than my comfy speed pace even though it was harder .

>>42456163
Swimming

>>42459835
None, he is a moron that thinks /fit/ is only about body building

>>42459967
Yeah I asked him because I missed the /fit/ /run/ generals lately, so I checked other boards that may be related to running based on their name, but /n/ is about cycling and trains, /sp/ is about team sports, and /asp/ is about wrestling.

>>42453604
I just ran a bunch.

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>>42459626
>tfw your last girlfriend got you into running and has been trail running for years
>tfw you dumped her
>tfw you think about how bad she could dust you while you're running

>>42457299
>>42457497
>how long before you went into ultras?
A couple of years. I started with a 30 mile race then my first 'proper' ultra was a 50 miler. I'm doing a New Years Eve and a New Years Day marathon this year and I'm signed up for a 45 miler and a 69 miler (which will be my longest yet) next year. Hopefully I'll have my first 100 miler under my belt by the end of 2019. Just need to find a nice easy one to enter.

>HOW did you get there?
Do you mean doing ultras? I started with the 30 miles when my brother signed up for one to raise money for charity when they helped his sick daughter. I enjoyed it and went back for more. You get a nice camaraderie with ultras that I don't think you get with shorter distances.

>What kind of pace you looking at?
My fastest 50 is under 11 minute miles which is what I'm hoping to be aiming for in my 69 mile race. Some do it much slower and then you get the machines who do it much, much faster.

>Road or trail?
Preferably trail but I'm up for a bit of anything really. The 45 miles I've entered is supposedly the muddiest ultra in Britain whereas the 69 miles is about 70% road.

My ultimate aims are a sub 17 5k, sub 36 10k, sub 1:20 HM, sub 3:00 marathon and sub 24:00 100 miles. If I can do that then I'll die a happy man.

>Shit that sub 18 5k is at least 4 minutes better than mine and your HM is 30 minutes better.
A 22 min 5k and 2 hour half marathon are still great times mate. Much better than what the majority of the population can do.

>>42460571
I should also add that ultras aren't for everyone but I personally find it easier to do 50 miles at a pace of 11-12 mins than a marathon at 7:30 mins a mile.

I've been out of shape for nearly a decade and just recently decided to get back into jogging. I was able to handle 2 miles daily pretty comfortably for about two months, and then slowly moved on to 2.5. Last week I was able to keep up the pace for at least 3 miles for 4 days in a row without stopping, but broke a toenail on Friday and decided to rest for 5 days. I started jogging again yesterday and today and I simply haven't been able to return to that 3 mile mark without getting extremely dizzy and having to stop after 2 miles.

Should I keep pushing through with 3 miles or spend a week or two sticking with 2 miles daily? I haven't jogged regularly since I was a teenager so I've pretty much forgotten everything about plateaus and running injuries. I don't know why I'm so upset about this but it's gotten me pretty bummed out.