Running "help"

>>38054690
how do stop my knees from hurting post run

>>38054690
Lately my calves have been feeling super tight after runs, how stop?
Is mid foot striking master race?

>>38054729
That depends on what kind of hurt we're talking. Do your best to describe to me in detail when it starts hurting, where it starts hurting, the duration and level of pain, and when it stops hurting, if at all.

How to get better at running and strength training at the same time?

Best way to increase cardio fitness - > Long slow runs or HIIT?

>>38054822
Doubling down on this

Also, I get intense pain in my peroneal brexis when I run, way more than any part of my calf. Apparently, i overpronate. I also dont have shoes to correct that. Could that be it ?

>>38054690
How do I start running? I want to run 2 miles in 16 minutes, but I can barely run 2 minutes at 6mph before I'm out of breath. Is there a good plan? I'm squatting a lot so my legs get stronger, but I still run slow.

>>38054776
Tight calves, in my experience, can stem from a few issues. One being improper post run routine, make sure you stretch em, roll em, and even ice em if they're rough. Another is improper or old footwear. If they've got more than 500-600 miles on them, or they have holes and breakdown, it's time for a new pair. This may not alleviate the issue immediately, as it will take time to adjust to the new pair. Also, getting used to spikes, flats, or minimalists could rough up the calves for a while. While footstrike can affect the lower legs if it is severe toe or heel strike, generally a runner's gait is what is comfortable for them. I stress proper footwear and maintenance above all.

>>38054690
Why didn't you post the true American goat steeple ?

>>38054690
I'm not really getting out of breath when running at 11-12 km/h on a treadmill and my muscles feel 100% fine (except after a leg day)
what's stopping me first are my shinbones.
can I ignore my hurting shins and keep running or should I take care to not fuck them up?
It usually starts at around 10 minutes.
I'm not fat, 195 lbs at 6'4"
how does treadmill running compare to real running?

>>38054862
thanks mate

>>38054799
It honestly depends on your schedule. I went from hardcore runner to a split schedule, incorporating lifting. I'll lift monday wednesday friday, and go for moderate runs tuesday thursday saturday sunday. This schedule is a good mix that allows me to focus on lifts one day, and still maintain a good aerobic capicity through running the other 4 days of the week. If you're really looking to go big and have the time, it could be beneficial to run in the AM, recover through the day, and lift in the PM, as my athletes sometimes do. Make sure you warm up well before lifting though!

>>38054729
Run gooder

>>38054948
thenks

>>38054822
It depends on what you're looking to achieve. If you want to be able to just go out and run for long periods of time and feel like you can cruise and hold pace, then you definitely have to work on your aerobic capacity with longer sustained runs, and honestly probably throw in some tempo work (by which i mean fartleks, or perhaps taking a middle 20-30 min of your run and increasing the pace). I'd say a staple, apart from tempo runs, would be cruise intervals in which you run for 1000 up to 2 mile intervals at threshold pace with 1 minute rest in between. It isn't necessarily hard, but it is taxing.

>>38054841
A majority of lower leg pain can be alleviated by proper footwear. I can't vouch for you personally, but too many people try to knock out miles and miles wearing nike frees or other minimalist shoes.

>>38054789
there's just a pounding pain in both my knees after running, i go to bed i wake up fine. I'm not a bitch i can take it but i wonder if I'm damaging my knees by doing so

>>38054859
Honestly, it's all about consistency. It may suck for a long time, but if you get yourself running 6-7 days a week, and slowly/safely increase your mileage, you will notice a steady difference. It's all about willpower and grinding my man!

Should I be running on my heels or toes for distance. 5-10k

Will being able to squat 300 lbs for 20 reps make me fast as fuck?

>>38054868
Because I grew up running in HS in Illinois with jager and Derrick, I respect the fools.

i used to run a good bit 4-6 miles but now after like a mile or 1.5 i get a sharp pain in my hip every step, ive looked around and all i hear is that i have a tight IT band, is stretching really the only way to stop this?

Any good way to relieve pain in my ankle after running?
It usually stays for couple days after running

Also any way to prevent this from happening in first place? I generally tend to land on my midfoot, is that bad?

>>38054881
Never ignore pain or discomfort, it only leads to further problems. if you must, switch to low impact cardio for a time while you figure things out: like swimming, biking, or elliptical. Again, I can't claim to know exactly the issue, but I'd take a look at your footwear to begin with, and ask yourself if they are worn out. The treadmill is not the worst thing in the world, especially if it is your only outlet. But there is a reason I don't do all of my or my athletes training on just a treadmill. Go out, run on different (preferably softer) surfaces. Work some hills, feel the air! it can change your outlook too mate.

>>38054690
When I do sprints I have this sharp pain in my left upper quad and at first I thought it was because I wasn't stretching or giving myself a good enough pre workout routine but when I started to stretch and jog a couple of laps and then start my sprints the pain comes back , what's the give OP?

>>38055002
I'd never tell someone to run through pain. i'd suggest biking, swimming, or elliptical until it is figured out. Where exactly on the knees? Patellar tendon? Deeper in the knee? On the sides?

>>38055108
I also even given myself a couple of weeks off from sprints to heal anything but when I start back up the pain comes back

>>38055014
Ideally, the "perfect" footstrike is midsole. But no one is perfect. Generally, most distance runners heel strike, and as long as you have the proper footwear, it wont develop into an issue.

>>38055016
Strength is what builds speed. We have our sprinters in the weightroom all season. But, there is a difference between the right explosiveness and muscle mass, and being too bulky. Look at a lineman vs usain bolt. If you are strong, relatively lean, and have some form of sprint training behind you, you can be fast as fuck. But it isn't just 1 of the 3

Is couch to 5k really a legitimate routine for a non-runner to get into distance running or any other program or technique you would suggest? I may go into an officer training academy in the future and my cardio is absolutely atrocious and honestly quite nervous starting off bad.

>>38055078
This too coach

>>38055039
Where in your hip amigo?

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>>38054690
Doing c25k on week 5. Kneels have started to buckle when walking about. Was suggested glute bridges on a previous run thread. Good advice? What else can I do while keeping up with the c25k guide?

Thanks m8

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>>38055082
I'm currently running in these. I don't know wether they're for running or not but they're the only sport shoes I have.
Are they fine? I got them when they were like 70% reduced.

>>38055078
Ankle pain, in my experience, has usually been related to some kind of tendonitis. This can be from stopping and starting training frequently, or even something as simple as poor shoe fit or weird tying of the laces. It is a matter of taking care of the pain and trying different shoe fits/models and staying consistent in your training (so long as the pain isnt severe). Midfoot strike isnt bad at all, so dont worry about your stride unless you're deliberately making it uncomfortable for yourself.

>>38055108
Can you describe more accurately where in your quad the pain is located? And is it a sudden sharp pain that lasts or a dull throb?

>>38055206
its on my back outside left hip, like right on the joint towards the booty, it only hurts while running but it always is tight while walking around

>>38055197
For a non-runner, couch to 5k can be great. It seems like a comfortable and steady build up to consistent running without risking injury or overtraining. That said, one that program is done and you feel reasonably confident in your abilities, dont be afraid to safely up your distances and occasionally run harder. If i remember correctly, an APFT time of 13:00 is pretty decent, and that should be totally attainable if you're running decent distances, and pushing the pace for 20-25 minutes in the middle of some runs (by which i mean hovering @ 7min/mile or faster, depending on your level)

>>38055112
on top of the knees?
im not vary smrt

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>>38055206
right hurr

Is it normal for my lower back to be sore after running?

Also do expensive running shoes actually matter?

>>38055224
Glute bridges are never a bad thing. But for knees the problem generally tends to stem from the quadriceps or IT bands. If there is a muscular imbalance in your quads, it could be causing your knees to track improperly, thereby causing discomfort. Alternately, inflamed IT bands can be extremely painful. One requires corrective strength training (quads) while the other is simply good stretching, foam rolling, anti inflams, and patience.

>>38055233
If I'm being honest, PUMA doesn't make great running shoes. Those look like indoor soccer or just kicking around shoes to me. Nobody likes to hear it because running shoes are fucking expensive, but a good pair of trainers can do wonders my man.

>>38055444
full house of truth I guess. thanks m8.

>>38055327
Off the top of my head it could be 3 things of varying degrees. IT band syndrome is one, where the band is super tight at the attachment point around your hip. That can be alleviated through stretching, foam rolling, anti inflams, and patience. A second possibility is bursitis, where in your bursa sac is swelled and causing discomfort. that is a more sever case and would require some time off. The third, and most severe, is a hip impingement, where the bone in the joint isnt sitting properly. This option would require a cessation of activity, and perhaps surgery. I can't feel your pain, so it's up to you to explore your options and treatments. Sorry friend, i couldn't help more unless I was there.

>>38055380
Not sure if you're the same guy as slightly earlier, but I'll reiterate "Off the top of my head it could be 3 things of varying degrees. IT band syndrome is one, where the band is super tight at the attachment point around your hip. That can be alleviated through stretching, foam rolling, anti inflams, and patience. A second possibility is bursitis, where in your bursa sac is swelled and causing discomfort. that is a more sever case and would require some time off. The third, and most severe, is a hip impingement, where the bone in the joint isnt sitting properly. This option would require a cessation of activity, and perhaps surgery. I can't feel your pain, so it's up to you to explore your options and treatments. Sorry friend, i couldn't help more unless I was there."

>>38055510
Sounds like stretching and foam rolling will fix. Thanks for replying. People are just getting into the running style after not doing it so it's just working through the pain. When you say anti inflammatory you mean aspirin or something?

I wasn't sure but legs are definitely inflamed from all the running for sure

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>>38055408
Ill take this to heart. Thank you

>>38054690
Best running shoes you can recommend me. I run every twice a week. 13min 2 miles. Ik i'm shit.

>>38055350
If it's above the patella, then I'd say it is one of 2 things. Either a degenerative issue with the tissue behind your kneecap up there, which would be very problematic, or a tracking issue caused by a muscular imbalance in the quads. Your vastus lateralis, rectus femoris, vastus medialis, and sartorius muscles work in conjunction around the patella when running, so if one is significantly stronger or weaker than the other, it can have more of a pull on your knee, causing discomfort. Unfortunately it is up to you to determine if one or more has been neglected and needs strengthening. I'm sorry I couldn't do more.

>>38055510
Thanks man i hope it gets better without surgery haha, do you think getting better shoes would help at all? ive been using old minimalist ones for a while

>>38055403
It isn't normal. low back soreness can stem from super tight hamstrings and glutes pulling your posterior chain and affecting your form. My offhand advice is to stretch and foam roll the hell out of them, and if need be strengthen them. And I know running shoes are super expensive, but they sincerely help in protecting everything from your hips down. You don't need the most up to date expensive ones, but you do need actual running shoes from the past 4 years.

>>38055539
Yes, generally ibuprophen will do the trick. i'd also recommend the occasional tub ice bath from the hips down, especially for swelling in the legs. It fucking sucks, but it helps.

friendly reminder to
>roll
>your
>IT bands

>>38055582
2 miles in 13 minutes is by no means shit. Hell, if you bumped your running up just to 4 or 5 days a week I'd bet you could be down to 12 or 11 minutes within a month. Running shoes are a personal choice based on what feels right for you. In my personal experience, asics and brooks have been the best, with mizuno and saucony not far behind. Again, they will be expensive, but worth the safety.

>>38055444
>PUMA doesn't make great running shoes
Who does?

>>38055600
I know people hate the clunky cushioned trainers, but honestly they do wonders to alleviate the stress of pounding around while running. Minimalists are for those who have built up the right musculature and bone density to get by in them. In short, a new pair of actual running shoes can eventually help.

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>Lifting
>Running 5+ miles on days that I don`t lift
>Need to become a better sprinter for the police department
>Want to run a marathon next year

Are my training goals detrimental to one another? I`m consuming more than enough calories to sustain all of this but it still concerns me.

Thanks coach.

>>38055649
Fucking bingo.

>>38055694
Asics and Brooks are my top 2. Mizuno and saucony aren't bad, and nike is slowly starting to get the hint.

>>38055714
Honestly, yes. I'm not trying to say that marathoners shouldn't lift or sprint, or that sprinters shouldn't lift or run more than 100 meters, but the end goal and the training to get there is vastly different between the two disciplines. Determine which one means more to you at this point in your life, and focus on that. there is always time to alter your path down the road.

Mild knee pain in front of knee, probably old patellar tendonitis acting up now that I've started running again. What do?

>>38055714
>Are my training goals detrimental to one another?

Depends on your lifting routine. If you're following a powerlifting routine then you're trying 2 different things here. I'm also preparing to be a police officer and passed their version of the POPAT in my city. Focus more on 3x10ish reps/sets for compound lifts as that works better for what they want.

>>38055765
Patellar tendonitis is a tricky fucker. I legitimately had it for 3 months during my college career. The ideal scenario is to complete your aerobic work through another means (swimming is number 1, followed by biking or elliptical) while spot treating the area (ice cups), taking some anti inflams, and working the surrounding muscles through stretching and rolling. At some point, there will be no pain in everyday life nor the low impact exercises you're doing in lieu of running. Take one week past that point on the same plan, then slowly start incorporating light jogs in every few days to test it out. If there are no issues, then gently begin getting back into the swing of things. if it still feels funky after a couple weeks of the above, then it may be necessary to take some time off completely, then implement the low impact plan above, THEN incorporate running. it's a long and obnoxious road, but it is better than feeling pain every time you plant your foot.

>>38055714
good luck copbro, this is a very hard time to be a cop.

How to strengthen feet and ankles for higher mileage?

>>38055924
There are 4-way band exercises you can search on youtube that will help you to strengthen your ankles, and various foot exercises (also with bands, some by picking up objects or rolling over a ball) you can find as well. But honestly, just running on uneven terrain (carefully!) can do wonders for ankle mobility and foot strength.

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When I run on asphalt or at the track, I eventually develop 'shin splints.' However, if I run on the beach in the soft sand, I can as often as I want for as long as I want with no shin pain whatsoever.

Does this mean that when I'm running on harder surfaces that I'm actually getting the beginnings of a stress fracture?

>>38056032
A stress fracture would be an extreme case. Soreness and discomfort from running on asphalt or a flat track is, unfortunately, somewhat normal for some. I have xc kids that run on grass all year transition to the track in december, and have these same issues for a week or two! And these are experienced college athletes. I would encourage continual running on whatever surface feels the best for you, or barring that, making sure you have the right shoes, and easing into a new/harder surface. After all, it does take time for your bone density and musculature to adjust to concrete, asphalt, or a well worn track. Treat your aches and pains properly, stick with your training, and you should be alright in time.

>>38054690
what do you do to prevent chafing in the nether regions?

special underwear? powder?

>>38054690
Is running 4km~ then stopping in a park for rest and some lifting/push ups and resuming running for 3 more kms good?

Should I do this with one day interval or is it too exhausting for my body?

Also what should I eat before running that long? Today I just ate a slice of melon and felt really dehydrated 5km in.

>>38056149
On a personal level, I have only ever chafed in downpours. Powder no doubt helps, but so do compression underwear under the shorts, or shorts with built in underwear.

>>38056193
let me split this up. If you're looking to improve your cardiovascular fitness, then yes, stopping to do body weight exercises mid-run is detrimental. Running should be running, and lifting should be lifting. The obvious exception is cross fit style workout, which I am unfamiliar with. The second question, regarding nutrition, is somewhat personal. If you wake up early to run, I would suggest something light like a granola bar or a piece of toast with peanut butter and always water, just to ensure some fuel without having cramps. if you are running later in the day or even at night, eat your meals as you normally would, but keep in mind when you plan to run, and give yourself 3-4 hours (everyone is different) so you do not cramp or shit your pants. As always, hydrate throughout the day.

What should I be doing at the gym if I walk/jog 5k a day and goal is weight loss? I go to the gym roughly 2 hours before I do cardio, my schedule unfortunately doesn't allow for anything different. I would prefer a lithe body over a bulkier one if I have to make a decision.

Any opinion on low heel toe drop or flat vs higher heel toe drop shoes?

I feel like the higher ones keep my foot from acting like a shock absorber by making my heel hit faster. On the other hand, low drop/flat shoes are generally more minimal and don't have a lot of cushion for running on pavement.

>>38056332
Oh fuck then. I've been doing this routine for months now because I don't have time to do both. Guess I'll drop the weight lifting.

What about my routine? Is run-rest-run-rest ok?

Okay so looking to run an insane 5k.

Also looking to run an insane mile.

How do I break 4 minutes on the mile?

How do i increase stride length?

What are my magic numbers regarding beats per minute and steps per minute?

I am very fast but I need some specific numbers

>>38056361
Keep walking/running for sure. And the gym never hurts either! As long as you are being active and heading for a goal while keeping a detailed account of your calorie intake, you will succeed. I started on the opposite end (no offense I swear) as an underweight man that had to stop running so much and start lifting heavier and start eating more to gain mass. So for you, the walking/running expenditure coupled with lifting, combined with a lessened caloric intake should help you achieve your goal for sure! I'm sure there are more experienced weightlifters here that will tell you to focus more on 3x8 or 12 reps for movements than say 1 rm movements, as one is meant to gain strenght/size while the other is for "aesthetics." Bottom line, keep being active as much as you can while limiting your caloric intake, and find what makes you happy friend.

>>38054690
Fuck off skeleton no one here needs your help to look disheveled and malnourished.

>>38056424
Bro if you have to ask how to break 4 in the mile you're not gonna break it. If you were in the ball park of those times you wouldn't need to ask randoms on 4chan. I get dreaming big but throwing that out there like that is stupid.
t. Sub 4 miler

>>38056149
There are anti chafe roll on sticks at literally every running store man. They look like deodorants. Try that out

>>38056415
It depends on your natural gait. If you are a natural heel striker, get a shoe with decent heel cushion but allows a gentle roll to toe push off. Mid foot striker can get away with any decently neutral shoe. Toe strikers can also do with most neutral shoes, but have to be aware that initial calf tightness will accompany them for some time. Most cases, a decently cushioned shoe will be better suite than a minimalist/zero drop shoe. UNLESS you are experienced or on the softest of surfaces.

>>38056418
I don't want to force you to change your lifestyle by any means. But if you are strictly looking to make cardiovascular improvement, then consistent cardiovascular exercise is your key. I am unsure of your abilities, but I would suggest more of 2 to 3 days on with one day off as opposed to alternating days. Eventually, you should feel comfortable with 4-6 days of cardiovascular training and 1-2 days of rest. Again, it depends on your goals and what you're shooting for. But just doing 30-50 minutes of consistent running 5 days a week is more than enough to keep the average citizen in decent shape.

>>38056469
Former skeleton to you, my miserly friend.

I smoke 40 cigarettes a day, should I quit if I want to become a runner?

>>38056424
This is quite the inquiry. If you're looking to go sub 15 in the 5k, it requires years of high mileage training coupled with the right amount of tempo work, vo2 work, and pure speed work. I would need pages and pages to detail that. A sub 4 mile, frankly requires gifted genetics and superb training, not many are capable of such a feat. Stride length, bets per minute, and steps per minute, are quite frankly worthless. If you want to be good at running, you have to be willing and able to run and put in an ungodly amount of hard work. I can guide you down the path if you'd like, in a more detailed message. But you'd have to be ready to sacrifice a great deal for those goals.

>>38056721
I'd actually suggest running with a cigarette in mouth, as your lungs are more used to taking in smoke than real air. On the off chance this is a serious inquiry, then yes, quit ASAP.

What is the best way to train from running away from gang members?

I live in a rough part of town and I sometimes have to run from multiple attackers and have almost got caught because this one guy could run for fucking ever

>>38056770
Now this is a question worth answering OP. Not too often you see someone who needs to do functional running in day to day life lol

>>38056770
Your best bet, my unfortunate friend, is to train like an 800 meter runner. They can withstand grueling speed overr distance, and very few can compete with them from 400 meters up to 1500 meters! your average street thug would be gassed. So, you want a combination of aerobic training, lactate threshold training, and speed training. That way, you're fast, can push through that burning leg feeling, and can go on for quite some time! No knife can pierce you friendo.

>>38056770
>literally has to run for survival
>2016

my seids

>>38056770
Fence jumps a few days a week
Alley corners few days a week
sprints everyday
long distance running 3x a week
Take down defense training
One punch knockout training

do that and you should be alright

I hope I helped some folks, or at least gave them something to chew on. I am done for the day. Thanks for the fun evening, and keep on running lads and ladies!

>>38056880
Thanks

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How do I get better at a mid-range run? I'd like to be able to run 3 miles at a 6:00 mile pace, but so far I can only do two miles, and I'll have to take a short 30 second break or so, just to get it done.

>running thread
>control f
>type in pain
>25 fucking matches

1) Get top quality running shoes. Azics keyano are really good.
2) Get some custom made orthotics if you really care about not getting hurt
3) don't be such a fat cunt
4) start off slowly, the best way to not get hurt is to do a dynamic warm up, start with 2x20 leg bridges, 2x20 squats, 2x20 calf raises and then do your normal hamstring, groin, quad dynamic stretches for a couple minutes. THEN start running, you'll feel a world of difference, you'll run faster, be less sore at the end, feel limber and not very groggy when starting.
5) Stretch and use hot baths after sessions
6) take fish oil

These steps are really simple, most can be followed by just fucking reading this. But the most important thing is orthotics, the warm up and good quality running shoes and starting off slowly.

Also if cardiovascular fitness is your main goal, to prevent injury switch it up by running 2-3x a week, going on the bike 1x a week, swimming once a week. Your fitness, posture, everything, you'll feel amazing.

>>38054690
I play basketball, am i better off doing 10k, 5k, or doing HIIT(sprinting 50m, jogging 50m) for 2km. Please help i want to increase my stamina for basketball

>>38056770
Join a gang capable or annihilating their gang anon :)

Early morning fasted runs, y/n?

>>38054690
I get shin splits so fucking bad after a few weeks whenever I decide to take up running. What can I do to not get shin splits in the future? I want to enjoy and be good at running.

>>38058949
See a gang is usually people who think they're clever but in most cases they're morons. You join a gang far more deadly and they'll run so fast it'll make your head spin. It's how gang warfare works. They're attempting to intimidate you. Do not let it stop your life because their lives are shit. Fuck them. You live your life regardless of their bullshit manuevers. They are ready STUCK there forever so they want you there with them.

Don't do it. An object in motion stays in motion. Hope you consider that piece of advice anon

My left foot has no arch, it's basically completely flat. I've been trying to get into running, but if I do it for any extended period of time, the pain is fucking immense when I stop even though I don't feel it while I'm running. Surgery is a no-go since i don't have the money and my insurance is shit. I tried some insert thing in my shoe, but it barely helped. Should I just try some other form of cardio?

>>38056431
Sorry for the late response, thanks for the advice.

>>38056494
Well you're clearly wrong because I am near the 4 mile mark and have never been on a sports team(HS drop out)
>>38056743
I love hard information and data

>>38054690
Sometimes during runs I get sharp pains in my shoulders it's only ever in my left or right though not both

Any idea what it could be or how to fix it? Cheers if your still here m8

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I run for about 30 minutes a day during the warmer months. What should I do besides eating at a caloric defecit in order to lose 10kg and get back to the weight I was 20 years ago when I ran a 10km cross country race weekly?

>>38054690
Can flat feet be corrected without orthotics?

I have plantar fasciitis. I've done everything I've read about online, including ice and all those stretches. I had a steroid injection last week, and it felt fine for a few days, and now it's back. Help...

>>38057738
My guess is alternate days between slow 10k runs to build your aerobic base and hiit/fartlek to build speed.

Not op, but I've been running a while and researched/read training books back when I had no idea what I was doing.

>>38059041
Not op.
Work in your running form. Sounds like you may over stride or heel strike. Just search running form on YouTube and actually think about what you're doing when you run.

Aside from that, get good shoes, don't wear em if they're worn out, and maybe try to build some lower leg strength?

>>38058975
Your body adapts to whatever you put it through within reason. If you want to be able to run hungry, go for it.

>>38061270
Still not op. Yes. Pronation and flat feet, in my opinion, are more like posture than something you just are. Consciously work on it. Build foot/calf/ankle strength. Work on balance. You will see improvement.

I used to have pretty flat feet and overpronated before I started running/training. Now I have a neutral stride and midfoot strike.

>>38061535
You need some Anti-inflammatory, I had plantar fasciitis for 4/5 months went to see Dr got put on a month course of 500mg Naproxen feet are fine now.

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>>38056115
Problem is, if I really push myself and keep running through the pain, it eventually hurts so bad to run. It feels like the inside of my shin bone is paper thin and ultra sensitive if I do this. And this only happens on my left leg. Maybe I should get my gait checked out, I might be placing too much stress on my left leg due to imbalances or something.

>>38062022
Nice. That gives me hope. Can you elaborate more on the exercises and routines you used? I've seen some foot exercises floating online like that from fixflatfeet.com. Yoga seems to be a good idea as well.

>>38060707
Bump

>>38055725
Love Asics. Good recommendation!

>>38054690
Is the bridge to 10k a good plan? Do you know a better one?

I have a pair of nike free distance and a pair of Brooks ghost 8. The brooks are super cushioned the nikes not so much.

Trying to fix my heel strike. When i did 8 miles on my frees my feet were screaming. Should I stick to shorter runs in my frees and more mileage on my brooks until I get used to minimalist shoes?

>>38060499
>>38056494
>>38056424
I'm gonna go on a limb here and say that of the 600 or so American sub 4 minute milers of all time none are on 4chan

>>38057581
Run longer and easier more often. Guarantee that if you run 40 mpw for awhile you'll see those times slashed

>>38062870
Calf raises. Carioca, side steps, anything havin to do with lateral stability. High knees, striders, etc.
I got rid of the stability shoes which actually caused more problems than they fixed and now I'm running in neutral, somewhat minimal shoes.

Also might want to throw in some hip stability exercises while you're at it. Get injury proof.
Clam shells, side leg lifts, bird dogs, flutter kicks and all that nonsense.

You're changing the way your body is physically structured, it takes time. Don't try to go too fast. If you get frustrated with the slow progress just remember that not hurting yourself is the most important thing because if you're hurt you can't run at all and you won't just stop making progress, you'll regress.

>>38063387
I never wear my minimal shoes for longer runs.
For getting you out of the habit of heel striking, you can find cushioned shoes with a minimal drop to them. Altra or Saucony kinvaras come to mind.

>>38057581
>>38063762
This guy knows what's up. Run slow and long to build your cardiovascular base. You won't find your self slowing down as much with each additional mile. Just make sure you keep a couple strength/speed workouts per week or you run the risk of building endurance but slowing down.

>>38060499
sure you are

>>38064114
You're a life saver man. Thanks for the suggestions. Can you do these exercises everyday though?

Feel the body is just sore now from not using it like this in a long time but thanks for taking the time to respond here

How do i make my calves not be sore as hell and all locked up after running?

>>38065638
He answered that already...

>>38054690
I have two weeks to get in shape for cross country season.
>inb4 you should've run
What's the best way?

What's a good book like "Lore of Running" but with more emphasis on 0-10K events?
I have no interest in running more than 5-6 miles at a stretch, so much of that book was irrelevant to me.

>>38054690
is this pic shooped?

>>38065995
>a white person is outrunning two Kenyans
>must be photoshopped

>>38065995

The white guy leading is Evan Jäger, a professional distance runner for Nike who holds the American record in the steeplechase (YouTube or google it) and is considered a strong favorite to contend for a medal in Rio. He almost won a Diamond League steeple last year (the most prestigious big money races other than Olympics) and routinely roasts East Africans in that event.

>>38066257

Should add, he can dunk pretty easily and I've seen video of him squatting close to 3 plates deep for reps. Those guys are freakish athletic for how skinny they are.

>>38054690
I am a freshman in HS. Mile time is 5:06. How do I get faster?

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>>38066257
HOW CAN BLACKS EVEN COMPETE
BTFO of their only natural strength.
Population on the decline in 1st world countries.
Blacks on suicide watch.

>>38067016
Run more, run faster, run harder. At the track do more, do it harder, do it faster.

>>38067782
Should he do it better and stronger as well?

>>38063740
I don't give a fuck what limb you go out on anon. Did you know that people from countries outside of the great US of A Can run around in circles with speed. And you guys always act like all of 4chan is like /b/. I come on here to get ideas for other shit I enjoy doing. I don't run competitively anymore so there is plenty to learn once you sift through the bullshit. I come on the /run/ threads to help people but 100% of the time I get ingored or talk over by the latest c25k participant. I never mention what I've done unless hard pressed or in this case, to tell someone that they are way off the mark and should reassess things.

>>38060499
Mate like I said, if you were Even close to that mark you'd know what is needed. The fact that you asked about how many steps/strides are needed proves you're lying. And even IF, that's a big IF you were near it you'd be able to walk down to just about any track club and join their workouts. From there you could ask someone there. No anon on here will have the time/space to type out what's required to hit one of the biggest goals in running. You either have it or you don't.

>>38067831
At the very least...

>>38054690
i've had a problem in my nose that didn't let me build cardio, now that it's almost cured, what kind of program can i do to start running? Don't really know how to make progressions and last time i tried i got shin splints for going too hard. I can run 5k in 40m more or less untill i can't anymore.

How long should I wait until after eating to run? I always feel like I have to go to the restroom about 10 minutes, been going an hour after eating.

>>38068571
There is no hard and fast rule man, whatever works for you. I instinctively need a shit before I run and can eat small amounts while I run if I'm going long. If not I'll have something small no closer than 30 mins before. Experiment and see what you come up with.

any recommendations for steroid cycles for collegiate sprinters, and what to stack with? im on a jc team and would like to be more competitive, am already pretty fast

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Running a path like pic related some of it also gravel and when running down a slope by feet somewhat hurt, I think it might be my shoes do you have any links to good shoes for paths like these? Plus my ankles and feet hurt the next day but goes away after 1 day of rest. Ty for help.

>>38067879
Why do you feel the need to be so unhelpful on the internet? You waste your own time. Of fucking course I have a good idea on what to do but that certainly doesn't mean I don't want to hear what a forum full of fitness freaks thinks. Fuck people as dumb as you shouldn't reproduce.

>>38070457

go to a running store and have them assess your gait and shit.

>>38055594
you're very nice for providing genuine help, that is if you're not giving false info

>>38070485
This is a forum full of people asking how to run 5 miles without busting themselves. You're asking how to walk on the moon without even being able to spell astronaut. As I have said, and the OP said to you, there isn't enough space available here to come CLOSE to answering your questions. And even though you said I'm unhelpful I have you actual advice you retard. Walk down to a fucking track and ask a coach. How is that not occurring to you? You're gonna need a squad. Also, just bc I'm a dick, well done for telling the guy who has the genetics to pull off what you dream about before he was 20 not to reproduce. If we don't breed the world would be full of people like you.

>>38055380

That picture hurts to look at

>>38054690
i'd like to train for 800m, just for myself, because im alreeady too old for any competitions and never was into running. how many speedworks (200s, 200-600 etc) a week should I do?

will running long distance help me loose some fat and muscle round my thigh it's really big compared to the rest of my body

>>38070824
They're a lame ass troll. Thinking they're clever honestly. Wouldn't even sweat it.

Thanks gorgeous answering the questions. Stretching is painful but it's helping a lot. Thanks again

How do I get used to breathing through my nose instead of my mouth? It's always kind of stuffy and it makes it hard to do while exercising. I don't want to be a mouth breather either though.

>>38060499

There maybe, MAYBE a dozen kids in the US each year who go under 4:10. Many state records are in the 4:05-4:10 range. Are you telling me you're as good as a typical state record holder or otherwise nationally elite distance runner, and you don't know the fundamentals of distance running or have a coach who does? Stranger things have happened but please understand why your claim is hard to believe. Were you timed in a race? On a track? Did you wear spikes? When was this? What was your actual time?

>>38067836

Nobody under 4:10-4:20 for the mile or so needs to ask about how to improve stride rate and length. You either already have it figured out or have been taught. We are doubting you because you provide no specifics and are making a remarkable claim.

>>38074197
Says mouth breathing is bad
Russians made devices so you take in more oxygen through the mouth

Btfo :)

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>>38070824
>>You're asking how to walk on the moon without even being able to spell astronaut.

>sub 4 miler on 4chan
Ah yes tell us about your 400kg deadlift aswell

How do I run 16:30 in 8 weeks time doing less than 20 mpw?

I am in about 17:20 shape right now and have previously run 15:30 (years ago doing 50 mpw)

>>38054690
Want to improve my 2 mile run.
Currently run aorund 15-16 min. What's a routine I can do to drop that down to atleast 14 minutes?

great thread

How would one prepare to run their first marathon without fucking up their knees?

>>38076126
Run faster, faggot. baka can barely pass his pt test.

OP here, honestly didn't expect this to be up and running still. I apologize to those who I missed the past day or so, though a few of the posters are giving great advice too. I'll check back in after work in an hour or so and see if I can answer more questions. But realistically it seems that a lot of issues aren't career ending, and a lot of your goals are definitely attainable. Experiment with your diets, you gait, and your pacing. Find what works best for you. Most importantly, get a good pair of shoes, and just keep grinding. Unless you're injured.

>>38075018
>implying Batman doesn't shitpost on /fit/

>>38054690
Recommended food before a run? And how long before?
Drinking throughout the run - yes or no?

>>38080579
You can't just gulp down water before a run and be ok. Hydration, especially for exercise purpose, has to be a constant thing throughout the day. If you're peeing clear, you're doing alright. If we're talking right before a run, something light like fruit, a granola bar, or toast won't kill you. It is usually recommended to avoid large meals 3 hours or so before a run, but you know your body the best. Experiment and see what works.

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I'm kinda new to running as I started to make some lifestyle improvements. What foods are the best that will aid in recovery? I play hockey often through out the week and I'm struggling with recovery.

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>>38080751
>You can't just gulp down water before a run and be ok
I do this all the time before I go on a long run, and I ran a marathon.

Pic related, it was my medal from completing the Pittsburgh Marathon this year.

>>38080847
This is going to be hard to believe and I'm going to get a lot of flack about it, but seriously, look it up as many runners will attest to it: chocolate milk after a long run.

>>38080926
Ok let me rephrase that: you shouldn't just gulp down some water and think it'll be fine. Consistent hydration is better than last minute hydration. I assume you took water/gatorade cups through the marathon, yes?

>>38080847
The one dude is right, chocolate milk is solid for post run recovery. If you don't have that off hand, then getting something in your system (granola bars, the like) right after the run will suffice to keep you feeling well until you can get an actual meal into you. A healthy diet with a solid amount of calories is really all you need to stay on top of it. Sometimes you may not be eating enough to sustain your activity level (especially if you're playing hockey in the same day) so make sure you're putting GOOD calories into the system to maintain your level of activity. Keep the mitts frosty mate.

>>38080945
Studies agree

ASICS or ADIDAS?

>>38077911
Slowly.

>>38081120
Asics. I've worn both and asics are far superior.

>>38080945
>>38081064
Thanks anons, I'll be going to the store to get some granola and chocolate milk,

>Sometimes you may not be eating enough to sustain your activity level
This might be my problem. I struggle to eat enough and it's probably dragging me down.

>>38080847
Anything healthy with something like 3 to 1 or 4 to 1 carbs to protein. Maybe 2 to 1 if you're more strength/speed than endurance oriented.
I like smoothies. Fruit and spirutein or fruitein. Maybe milk or yogurt.

Can't go wrong with the classic post workout banana.

>>38081142
thanks, can't decide between adidas tempo 8; a minimal support shoe @ $120 USD

or ASICS foundation 12; motion control shoe @ $80 USD.

I think i am going to go with asics and give them a try.

Is the book by Jack Daniels any good?

>>38081222
I hope you have a good experience with them amigo!

When I run or do heavy cardio I feel a pain in my neck that goes down my right trap. I can also rub a muscle on my back and it shoots to my neck. I've had it for years

>>38081233
It is! He gets very detailed and very scientific with training, which I like. Covers all aspects of the sport. It even has great workout ideas in the chapters and appendices. I'd highly recommend it if you're looking for a good running read.

>>38081346
I'll be blunt, I haven't dealt with many upper body injuries. What your describing sound to me like you're either straining and running with really tight upper body form, or you have a nerve issue. Try relaxing the traps and shoulders next time you run. If it persists, it may be a nerve thing, which I couldn't help you with. Sorry friend.

>>38081324
thank you! currently running with nike free flex 2013 and been covering more miles in each run.

so i definitely will feel a difference, will let you know how they are!

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>>38055444
Not true. I have had Asics, Brooks, Nike and Puma. I love my current Pumas since they are light and make better contact with the ground than other shoes I've had.

I usually run around the neighborhood and running paths with them.

How do i stop getting a side stitch when i run?

Are rash guards fine for running under sunny skies? I'm getting tired of sweat seeping through my shirt and soaking my running vest.

>>38083545
There are lots of reasons
> don't eat before running
> make sure you are hydrated
> make sure your not constipated
> do a warmup pace before going at your full pace
>