Running General

>>38151107
How can you run faster by running slower?

idiot

>>38151113
You're running slower but you're running longer. You build aerobic capacity which allows you to run faster.

Please get informed before talking nonsense senpai

/run/ FAQ here: http://pastebin.com/pjMQQ46m

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>>38151107
Run fast brah

>>38151107
How do I deal with boredom when running? I used to listen to high energy Classic Rock and NSBM, but now I mostly listen to podcasts, and find that I wind up falling back to walking pace.

>>38151107
I never see any advice for jacked sprinters in these threads, just long distance dyels

>>38151197
This probably wont apply to you, but I smoke a bowl before long runs. Makes it really enjoyable

>>38151165
At some point you actually have to run faster. You can't just keep running slower and slower until you somehow come out the other end and are going the speed of light
that's impossible

>>38151249
haha my man. A bowl and some heavy metal. I get lost in my head for 40 minutes.

>>38151197
Been having the same problem. Usually run the local track. Distance, intervals, sprints...mixed it up, but still got bored. I ran a wilderness trail on Sunday on a whim and it was a blast. 4 miles went by like it was nothing.

>>38151294
>>38151197
Absolutely change it up. Run a different route. Run the route you normally run backwards. Do mental math while you run. Get lost in nature.

>>38151236
HIIT, 60 120s.

Running (long distance) is actually one of the most retarded things you can do to yourself
>fucked up joints
>need more calories
>shorten lifespan
>look emaciated/like shit
>literally useless

Just sprint, idiots.Sage

>>38151107
I hurt my knee, from a quick search it looks like Iliotibial Band Syndrome. Any one here had any problems with this I'm RICEing but ice seems to make it worse.

Girl from got?

>>38151306
Even if it's your regular route, don't run backwards. You're basically guaranteed to hurt yoursefl

>>38151323
I'm not a runner but you realize the human body is literally made for long distance walking/ jogging right?

>>38151332
No, it's a different Natalie with the same face who makes the same expression

>>38151346
And that makes it healthy? Enjoy fucked up knees : )

>>38151346
Maybe yours was.

My body was made for eating pussy

>>38151356
Im a Tyrelle now

>>38151356
Wow, really?

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>>38151323
>shorten lifespan

>literally useless
Oh, you are trolling.

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>>38151107
>tfw Natalie Dormer's husband is a balding rich old dyel manlet
>tfw you will never see her making her funny smile from the sheets while you get ready for work after a night of intense lovemaking

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Just finished my first 10k run, didn't stop or walk once

Also did my first 5k last week

>>38151404
It is useless unless you live in africa or some shit and need to hunt your food. Sprinting is the only way to go

Thank god for a running thread. Give me your times for shit and I can give you some assistance

>>38151107
thats her stupid signature, that damn lip

>>38151482
is as usefull as lifting, sprinting is cool and all but it is really dangerous if you try to do it with out proper coaching

>>38151476
10k is nothing

>>38151497
OK...last serious race, half marathon 1 hour 44 mins ( that's chip time since you are usually waiting a good 5 minutes before actually crossing the start line lel)

>>38151560
He prob means a race

>>38151560
no it's not. It's literally a defined distance. If we know nothing else about that dude's run, it is that it was ten kilometers.

>>38151346
i agree on the part that human body is made for long distance walking but hell no jogging. Humans are made for long walking / sprinting not for long distance jogging nigga do ur research before you spread heresy

>>38151560
o-okay

>>38151569
Need more than that bud. Average mile time when going all out? Also, average for 2 miles, and for 5 if possible

>>38151588
Crikey... although I use run keeper, I don't currently incorporate shorter runs in to my training (I play soccer to work on my sprints since I have found it to be pretty good for hiit, and I typically focus more on strength training at the moment because when I was hitting 3-4 runs in the week I looked like total shit).

Over the weekend I managed to hit 7 min 50 per mile over 10 miles. The last 10k I ran (which was some time ago) I THINK I hit 34 minutes, but I may have misremembered that.

Not trying to be nonspecific here, more that I have moved away from purely running in a desperate attempt to gain more all round fitness and not just be good at long distance running

>>38151582
>Humans
>sprinting
we are slow as shit m8

>tfw try running for the first time
>can't even jog five minutes
feels bad man. i hate being fat.

>>38151476
>>38151560
Guy who just did my first 10k here

Should I just do 10ks from now on or should I keep increasing the distance?

>>38151684
Dude just keep at it. Sounds generic but accurate. I'm skellyfag and always have been but until a few years ago I was out of shape horribly. Couldn't run a hundred meters at jogging pace without dying. Now I run 11:00 two mile and 17:08 5k

>>38151691
if you just want to stay in shape that's perfectly fine but if you're serious about running i'd shoot for going a half marathon next. the leap is a lot easier than you might expect.

>>38151691
All depends on goals. If you enjoyed the 10k and work on that, work your speed and stick to that distance.

If you are after a different kind of challenge, work towards half marathon and then marathon. Either way, you will want to have a session each week focusing on speed or intervals (or both)

if I wanted to maximize my weekly mileage, how should I spread it out?
2 x 10km a day, or 5 x 20km or how? I know I may be reaching high, but I feel like I am not pushing hard enough.
The mind is willing, the heart strong, but currently it is the legs that are holding me back, that is they feel tired and exhausted.

last week I managed only 17km + 15km + 21km + 14km. but as my legs gain strength I hope to push a bit more.

any recommendations from fellow running addicts?

>>38151665
I get it don't worry. 7:50 is pretty good time especially over 10. So good job for that one. Time a mile at full speed. Add two minutes to it. That should be your pace for long runs. Like if you run a 6 at full speed run 8 for long distance until that gets very easy. Then bump to 7:30-7:40. It's a very personal thing that you just have to get used to doing

>>38151717
>>38151726
I'm trying to get fit enough for the army

>>38151691You can increase distance all you want but it'll take longer to see results. Work on getting faster at 10k and below

>>38151739
i'd probably just work on my speed then but i'm no expert on military requirements.

>>38151737
Thanks for the advice, dude. Nice to see some other runners on /fit/!

>>38151757
Try to get up to being able to run 13 miles without stopping at about a 7:30 pace. It may seem like "wtf that's a huge leap" but if you run daily it's really not that hard. Just make sure to eat enough if you go that route
>>38151728
Meditate. Every night before bed take 10 minutes and sit with your eyes closed back straight and just clear your mind. Do this every night for a week or two and you'll see you're much calmer. Being calm is the key to running distance.

>>38151676
nigga maby you are slow as fuck humans can chase small boars and shit, wolfs arent the fastest animal but they still get their prey you know why?

>>38151776
I run daily I love it. It's weird how few runners there are on /fit/

>>38151739
Look up your military's entrance requirements and work towards that, they will likely have a training plan on their website.

Also, when you join expect to do one hell of a lot of running as a big part of your training, which should help both your speed and distance

>>38151785
Weirdly, I'm the absolute opposite. I'll have music pumping through my headphones, and like to get pumped before heading out.when a really great track starts I'll feel a surge of adrenaline and speed and just want to keep going

>>38151803
Tell me about it. I lift as well, but it feels like a dirty concept to want to work all areas of your fitness, not just strength.

Glad someone else gets the same enjoyment from hitting the open road as I do, hope you continue to enjoy!

>>38151843
Weird. I only get pumped before I race. But then again I'm a very calm person anyways so getting pumped up too often messed with my psyche. But to each their own I'm just glad to see other people running

>>38151866
Heh I wonder if anyone else here has made the mistake of running the first couple of miles waaaaaay too fast because of the excitement, only to then have a miserable rest of the race due to being prematurely exhausted. It's a mistake you only make once!

>>38151257
Is not "progressively slower" is "slower relative to your max speed". God, are you actually retarded, or is this bait?

>>38151843
>I'll have music pumping through my headphones, and like to get pumped before heading out.when a really great track starts I'll feel a surge of adrenaline and speed and just want to keep going

This is the thing though goy, you're young. When you get older it gets harder and harder to get that burst of adrenaline, and it starts to become harder and harder to keep running.

Therefore the idea of running just because you're pumped up is not sustainable past age 32 or so.

The general consensus is that unless you compete and have some specific sports goal in mind the average gym going power bottom that posts on /fit/ is much better off increasing their mpw and going at a cruising speed as opposed to doing some faggot ass hiit elliptical meme tier cardio bunny 10 minute workout twice a week.

>>38151294
Man, running the track is fucking aids unless you're racing or doing speed work. Do some races or like 8x400m's with 1min rests

>run like 6 miles 4 times a week
>1.5 mile time is still like 12 minutes

FUCK

>>38151926
Everyone has my friend. Everyone has

>>38151797
>small boars and shit
yeah, and they aren't made for sprinting

>>38152040
Run 3 in the morning and 3 at night. Count calories. Get proper form. You'd be amazed how fast you get better

>>38152064
Everyday?

>>38152072
If you're just starting out then it'll be hell on earth for you btw. But yes every weekday. Take off Saturday and Sunday until you get better and then just take off Sunday

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Hey Runners, I'm completely new to running (I only started just over two weeks ago). I have a question for you guys: should running shoes be a size-up from your regular shoes?
I have a brand new pair of running shoes that I got in my regular size and for the past two days one of them has been slicing into my foot. I literally never get that problem in ordinary shoes. It's bummed my out because I was really enjoying running and I can't get any new shoes for at least another fortnight. In fact I had no problems with them for the first week or so, just that past few days.

Life's not fair.

>>38152091
And what kind of pace?

>>38152097
First off, welcome to the club!
Second, it depends on the brand of shoes. Nike normally runs small, as do saucony
Third, go to fleet feet if you have one near you. They fit you and let you try out the shoes on a treadmill before you buy them, and give you a month to return them for a full refund

>>38151476
Back when I wasn't a fatass and really started getting into running, I ran a 5K race on a Saturday. Ran in 31 minutes, I was pleased.

Anyway, I ran a 10K with a 5 minute walk break in the middle the next weekend.

I just wanted to mention that I also had a similar experience.

>>38152111
Take your mile time (full speed) add two minutes, try to hold that

who here in sub 50 1/4 mile club?

division 1 to division 3 College sprinter/hurdler here

looking how to get more below the 49 sec mark I've been around 49 since high school and I'm about to go into junior year of eligibility... )-: I'm starting to think I'm too white for this sport

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>>38151443
>Natalie Dormer's husband
why even live?

>>38151334
Im pretty sure he meant to run the same path but in the opposite direction he usually does to mix things up/ keep it interesting, not literally run backwards so he can't see where he's going

>>38152190
>>38151334
I run backwards as a warmdown

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>>38152170
So pretty much your telling me to do 2x 5ks a day, 5 days a week

>>38152240
Yes precisely

>>38152250
shit

Also, what do you mean by morning and night, how many hours should be inbetween

>tfw the first muscle to become sore and fatigued during a run are my ass muscles

>>38152285
Like depending on work, when you wake up, when you go to bed, try like finishing your run an hour before work, and try starting the next around 7-8ish

>>38152317
alri

I hope to god you're right

>>38152329
Just take it easy. If you're really new to running you could do just 3 in the morning for a week or two and not worry about night

>>38152360
I only have like a month until a timed 1.5 mile

>>38152360
Before I go

Will running 2x 5ks a day really be better than just running a few 10ks a week?

>>38152422
If you run 10ks all at once you wear down your muscles way faster and don't have time to build them back up. So imo, 5ks are better

>>38152452
Okay i'll do it

Do you think I'll be able to get a better 1.5 mile time by doing that in only a month?

>>38152470
Do that 3 times a week (Monday Wednesday Friday) and do speed Tuesday Thursday. I'd do 4x800 repeats. Good luck and Godspeed mate

>>38152486
>800m repeats

but what speed??? Surely not full out sprinting

>>38151257
You're right, but you're talking about people that can hold a sub 6 minute mile pace for distance. Your average person can't do that.

Hence why OP led the thread with

>90%

I recommend that statement to all my soldiers that can't run a 13 minute 2 mile. They train by doing sprints, or 2 miles, maybe 3 miles. But if you really want to see improvement you gotta do 5 mile +

Most people have the muscular ability to do a 13 minute 2 mile. They just don't have the cardio or lung capacity to feed the muscles the blood and oxygen needed to maintain the necessary speed for that distance.

>>38152503
How the hell would you do 800m repeats then?

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someone give me some running form videos famalam

I get an ache in my knees sometimes after a couple miles that I'm pretty sure is due to a form issue

>>38152535
How about if I just do that 2x 5k's but I run fast the like the last km

>>38152586
Forgot to mention

Sprints tend to fuck my shins up

>>38152602
That means you're pounding the ground too hard. But oh well. Running the last little bit should be a fine alternative

>>38152784
Alright thanks for your help

>>38151107
Hi , i'm a fat cunt and wanna start running ( Not for lifting purpose more for martial art )
But i'm afraid of running alone i mean everything can happen and my martial art shet won't be enough in the most case.
Wat do /fit/ ?

>>38152829
Just run away

Are there any ways I can run, but with less impact? Everytime I run, my hips and knees hurt like fuck. Not even a fat fuck (135, 5'11)

>>38152843
Wat ?
Also for a beginner , what the best to do ?
I've saw an plan to first run 30min , then 1h and after all i have to do is running 1h x3 per week and try to go as fast as possible ?

>>38152874
1km, then add 1km every time you run until you reach 10k

>>38152902
How can i know that i've run 1km ?
What gear do i need ?

>>38152920
Plan a route on google maps or something

>>38152862
Record your form, and then compare it to Olympians. Try to get your form to match as close as possible. Head straight, shoulders relaxed, breathe through your nose, that type of thing. Stand straight as well
>>38152874
Don't do that. You want to have distance runs 2 times a week, whether it's a timed thing or miles, an easy long run one day, and speed two times a week. Just try to get to the point where you can run 3 miles without stopping. You should lose weight pretty quickly with that and a combination of don't eat candy/ice cream/similar things

>>38152920
If you have a smartphone you can download runtastic, runkeeper, etc. If not this >>38152930

>>38152941
Maybe it has something to do with the way I land on my feet? Should I like run on the balls on my feet, or should I go heels first or something else?

>>38152097
Shoes that feel tighter around the ankles and heel, but have the tiniest bit of room for toe movement are the best.
It should not feel constricted though, but formed. As autistic as it looks I actually jog in place and move around when trying on shoes.
I'm not going to spend 100+ dollars on shit that isn't comfortable.

>>38152995
Personally, I strike on my mid foot. It just depends on you. If you run on toes it's harder at first but you'll be a better runner

>ran bearfoot on the beach today with my friend
>awesome run, socal beach so tons of hot girls and awesome weather
>got dat dere good cardio

>ankle and leg joints hurt as fuk now

god dammit nature let me run without fukin shoes and not get rekt

Google Maps' measure tool says the route is 3.1km, Runtastic says I only ran 2.8km when I tried it. What the fuck?

>>38153586
Runtastic needs solid gps connection. Trust google measure. However, it's just 300 meters breh.

>>38153680
Yeah, good thing it was only a short run. The discrepancy must be dreadful for long ones. Unfortunately, the other, famous running apps aren't compatible with my ancient phone.

>>38151107
Is she a member of ISIS now? How the fuck did she survive the wildfire explosion anyway?

>>38153222
>ran bearfoot on the beach today with my friend

Did he fuck your vagina afterwards?

>>38153740
Feel you. If you are srsly training for a race, you should always trace the route, use a proper stopwatch and do the math by yourself and don't trust a smartphone desu. Phone apps are just for reference.

>>38152131
Thanks Anon! I'm non-American, so I've never heard of Fleet Feet (I'm assuming its an American store). But that's a good idea regardless. I'm sure the bigger sports stores here will offer fitting services, so I'll try that.
The shoes I got were from a value clothes store (Primark if you've heard of it). Would it be best to avoid cheap, generic shoes then?

>>38153020
That's the weird thing though, because the shoes I have were fine for about a week of use, and now all of a sudden the left one slices like fuck into my heel. Luckily they were relatively cheap...
Thanks for the info by-the-way.

>>38151956
You could be right....spookily I'm 31 now which makes your oddly specific age quite impressive

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>>38151334
10/10

>>38151165
i see this in every run general. can someone please explain it?

>>38151797
o i am laffin. you dumb nigger.

>>38151323

>fucked up joints

http://www.prevention.com/fitness/fitness-tips/effect-running-knees-and-arthritis-risk

Dumbass

>need more calories

I suppose u dislike weight lifting too?

>shorten lifespan

Wat

>look emanciated/like shit

That's only top marathoners, and that's because the less they weigh, the less work they have to do to run the same distance.

>literally useless

Wat

>>38155480
muscle strength of your legs versus endurance strength of your heart/lungs.
they are different body parts, and thus require different exercise when you want to improve them

>>38151797
Are you actually this stupid, no human will ever catch a boar in terms of speed. However if you run for half a mile that boar will be exhausted and you could be going for 10 more miles. Humans are long distance runners

>>38156390
>The animal can run at a maximum speed of 40 km/h and jump at a height of 140–150 cm (55–59 in)

A boar's average speed is the fastest human's maximum speed

>>38156394
And here is one more reference for you http://phys.org/news/2007-04-humans-hot-sweaty-natural-born-runners.html

>>38151323
>>shorten lifespan
I want this meme to die

>i read it on i fucking love science so it must be true!

If I run a 50 minute 10k right now can I realistically get down to near 40ish in 6 months?

>>38151107
Op how do i avoid lef injuries like stress fracture running 1 day no injuries, but next time i rin after like 2-3 days i get injuried and have to stop, yes i do a dynamic warm up

>>38156528
sure, just keep pushing. take routes with less obstacles (slopes) and keep trying to squeeze a min or two faster month after month.
that being said, most people will never finish 10km in 50 mins in their lifetime.

and some of our bodies are better suited for endurance, whilst others excel at fast&short runs. if you have lucky genes, 40min is possible, if not so lucky, it will require a lot of training

I'm not saying muh genes prevent fast times, but some bodies really just never achieve the amount of mitochondrial efficiency required for 10km/40min.

>>38151582
Lol. What is persistence hunting faggot. It's how humans survived before weapons. Good call on the homework though since you've clearly done yours.

>>38156557

Considering that tool and weapon usage literally predates humans, that's pretty unlikely.

>>38152179
Checkin in. I was a middle distance runner in school so coming down to 400m was easy bc of my endurance base. Have you tried short hill sprints, 250-300m reps on the track with short recovery? There aren't any tricks to it man, just hard work and plenty of speed work.

>>38156584
superficial knowledge while trying to sound smart only makes you sound retarded, anon

yes tools predate humans, but we're talking about wooden and stone tools here that are the most simplest of things (like using a stick to prepare food). we likely still used endurance running to hunt prey and did not build tools that would allow us to trap animals for example

>>38156584
Early humans man. Unless your seriously implying weapons came before running?

>>38156645

They came before there were even early humans, unless you're defining the entire ape lineage as 'early humans'.

>>38156657
the stone age is dated back to about 2.6 mio years, the earliest homo is dated back to about 2.8 mio years

i also cant understand what makes you think that tools and weapons somehow would allow humans to give up traditional hunting (at least thats what you seem to imply), considering that the only thing a stone axe does, is make it easier to kill the prey youve hunted down (by chasing it to exhaustion)

youre stupid, accept it

>>38156657
As soon as pricks walked on 2 legs they started running man. To hunt or to survive being eaten. Spears/arrows didn't turn up for quite a while after.

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>tfw u're plateauing couch to 5k because ure too heavy

Guess I have to wait for the weightloss. When I'm around 20 mins im almost dizzy.

>>38156840
kek, keep comforting yourself with with that thought fatty.

There are enough studies where they made obese people run a marathon and they didnt lose weight in the process.

>>38151165
>Please get informed before talking nonsense senpai
your post was perfect until this line. there's no need to escalate hostility.

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Hey /run/

My gf supports my running ways, and gave me a hearthrate monitor as a birthday present (a cheap one, not ). I have no experience with such things.
I tried to determine max HF, I ran 15min to progressive and then maxed the HF with a hill sprint.I reached HF max 192 (I'm 27) is this reasonable?

I went for a longer run (1h), and had an average HF 161, I felt pretty exausted afterwards. What HF should I aim for when doing runs like 1-1.5h?

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>>38151560
It's the pace that matters

>>38157298
>What HF should I aim for when doing runs like 1-1.5h?
On runs that long you should aim to stay under 70 % of your maximum heart rate, so that makes under 134 for you. Remember to pay attention to your breathing as well, and maintain a conversational pace (i.e. you could speak full sentences although you're running)

>>38157298
>I went for a longer run (1h), and had an average HF 161
And yes it's not surprising that you were exhausted after running an hour with an average heart rate of 161. You could maybe run a 20min tempo run at that heart rate but an hour is a bit too long

>>38157792
Not 70% of max, but 70% of the range between resting and max, so for example 60 resting and 192 max means 60 + 0.7 * (192 - 60) = 152

>>38151165
yah, you have to fuckin train fast if you want to be fast.

run fast long miles. 5 miles at a 7 minute pace is death pace...which is the pace you want to have.

>>38157860
For some reason I've always calculated these heart rates from my maximum heart rate, not the "heart rate reserve" like you've done here. So this would mean I've been running too slow

>>38152040
just run slower, you'll get faster in no time

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>>38158102
why won't someone just me give me good advice

>>38151187
wait how tall is reviewbrah?

>>38151107
Wow, she looks like Natalie Dormer.

>>38152224
I love you

>>38151107
>Jogging
Fucking idiots.
Just find a hill and climb it up and back down a few times.

>>38156557
if you want to live as your body is biologically designed be prepared to die at 35 because surviving past that has little evolutionary benefit

>>38151346
That is true, but on ground/grass that has some give. We weren't adapted to run on fucking pavement for long distances.

We also weren't supposed to live as long as we are, so if you are running often on pavement or other hard surfaces you will likely injure yourself in the long-term.

But ya, we hunted by running our prey into exhaustion.

>>38158197
It would be quire silly for her to not look like herself wouldn't it :)

>>38152224

I circle strafe for my coolup.

>>38158241
>>38158209
I know you're taking the piss but running backwards is actually beneficial

Works muscles that otherwise wouldn't be worked

>>38158228
yes :^)

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What songs make you go full Sanic mode?

https://www.youtube.com/watch?v=y5fsFJ_YWsw

https://www.youtube.com/watch?v=ww_tgnnVVxo

>>38157792
I've heard about this 70% also, but running at 134bpm seems incredible slow.

>>38157860
152bpm sound actually good

>>38158263
until you run into something.

>>38158111
That was good advice anon.
Also, add more variety. Once a week have a longer run. and once a week have some speedwork (4x400 or some shit like that, I dont know). To be honest though, I got to 21m 5k with no speedwork at all, just slow runs.

>>38151334
kek

>>38151113
because u need the capacity to run faster u idiot.

>>38151107
OP knows nothing about sprinting. If you want to be some scrawny ass jogging phaggot, run more slow miles.

If you want to be athletic and fats and strong, then you do lower body strength routines and you work on your sprints.

>>38158702
Most people want to do more than just sprints though...

>>38158702
I'd say that very few people (if any) do non-competitive sprinting. So they would definitely fall onto the other 10%.

That said, feel free to create a sprinting general senpai.

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>>38158702
muh HIIT

>>38156840
You could be dizzy from not drinking enough water.

>>38151197
> How do I deal with boredom when running? I used to listen to high energy Classic Rock and NSBM, but now I mostly listen to podcasts, and find that I wind up falling back to walking pace.

I'm still at a level where I have to manage my breathing and time myself during HIIT rest. I can't be bored

I don't use music because unnatural sounds can mess up rhythms. I prefer the sound of the wind and birds.

>>38158702
sprinting is very boring

you run 10-20s then you wait a few minutes doing nothing. Next day you still have to recover cause sprinting is much more stressfull for the muscles than running slow.

>>38159046
>10-20s

uuh you should be doing at least 60s sprints

And the 'few minutes wait' should be a 1 minute slow jog inbetween sprints

>>38151197
I listen to stand up comedy on Spotify. Same problem, I have to focus on keeping my pace more, but I'm also laughing my ass off. I'd rather slow down to catch my breath because I'm laughing too hard than slow down because I'm bored.
>Jim Gaffigan
>Christopher Titus

Is it okay if you run in the evening? Without eating anything for a few hours before of course.

>>38159209
I run at midnight

>>38159141
>60s sprints
A sprint is an all-out effort, right? Are you saying you run 60 seconds at full effort for reps? Generally sprints should last 10-20 seconds, maybe 30 at tops, just like the other anon said

>>38159285
>Are you saying you run 60 seconds at full effort for reps

Yeah I do

8 reps with 1 minute jogging as rest in between

>>38159302
Well god dammit anon that's pretty tough

What kind of distance do you cover during that 60 seconds?

That's not really a burst anymore

>>38151325
If youre still here...

take a tiny break from running
wear a compression band when you're not running
wear a proper compressing knee support (one that straps on) when you're running
If your left leg is hurt, run your route clockwise (more right turns) right leg anticlockwise
Take ibuprofen/NSAIDS after running amd when you're in pain

>>38156557

How did persistence hunting ever come to be a popular theory? It's fucking retarded. You expend tens of thousands of calories to catch a meal, then tens of thousands more to drag it back to your shitty cave village (cause who the fuck is building stuff when all the men are out walking shit to death?) and then you chow down on your glorious feast of a few thousand calories. You'd go extinct pretty goddamn fast.

>>38159337
I dunno 400m maybe?

>>38159359
Yeah..

Running 8 X 60 seconds at max effort is still pretty insane

>>38159337
Professional runners literally sprint entire 5k's

here's a difficult pill for runners to swallow


jumping rope is the the superior exercise

>>38158574
for your slow runs did you run 5k too or a longer distance?

>if you want to go fast, first you gotta run slow :))))

What kind of retarded mom science is this bullshit.

>>38159510
10k

>>38159451
I don't know how you define a "sprint". Yes they're pretty damn fast right off the line (I'd be lucky to last at that pace for 200m) but I'm pretty sure they don't sprint, as in running constantly as fast they possibly can, the 5k from start to finish

>>38159536
You'd be surprised how long you can sprint

>>38156361
shut up bro.

>>38151107
realistically why would I ever have to run more than say... a quarter mile? I would maybe consider trimming my mile time down just to be ready but anything over that is just an impractical waste of time. I would still be more concerned about my 40/100/200m dash times.

If you want to do it for the cardio swim, bike, or elliptical so you don't trash your joints.

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>>38159580

>>38159546
Until my speed starts to slow down and my legs ultimately stop moving? I've never tried

I seriously doubt that sprinting at maximum effort from start to finish would be the best pacing strategy for a 5k

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>>38159600

>>38151107
I'm new to running and I would like to know what is the best time to run and if you should run on an empty stomach first thing or wait a while after eating breakfast

>>38159833
The best way to find out what suits you better is to try. Personally, when I run in the morning I just drink a water and eat when I get back after the shower. But I enjoy running at night the most, in which case I eat dinner after running.

>>38159510
None of my runs are below 8k at this point. My weekly long run is around 30k or so. I think it's literally just a matter of running a lot. I have another 5k coming up soon, so I'll know if I made any progress since last one. Aiming for low 20

Some anons in this thread think that it's flawed logic, but ignore their ignorance :)

>>38156600
thanks track family
yeah, its always been a fucking grind, and i know it isn't like sleep more and you drop that .07 seconds, but i think mine is coming from my weight (I'm at 180) and most of the people are around 168-172 (I've been leaning out this summer) but i transferred out of d-1 and my times shot straight back up to my high school times... because of lack of training in that range.

i appreciate the input, i feel like its there its just mental and i wanted to be sure that it wasn't just like some magic exercise and not the stones in your pants. again i appreciate it!

>>38156939
Because they ate like pigs obviously

>>38156840
if he tracks his calories and is in a deficit of some kind he's going to lose weight period

>>38158263
If they're not being used when not running backwards then they're not useful.

>>38156840
This may seem counter-intuitive, but make sure you're eating enough. On defecits you have to factor in the calories you are burning while running to make sure you have the physical ability to run.

For instance, if your defecit is at 1,500 kcals, and you burn 500 cals, make sure you eat 2,000 cals that day.

I made that mistake when I first started running.

Guys, how do I fix pes anserinus syndrome?

>>38160145
Hey man, congrats on your 5k time but if you want to take to the next level you have to go faster at one point. I don't know where you take your idea but whether it is Lydiard, Hadd, Maffetone or Van Aaken (I doubt this is Van Aaken) you need to run faster at one point. The goal to run slow is just for the base phase and even there you throw some tempo in and sprints for leg turnover.

>>38151476
well done

>>38151107
I've got pain on top of my knees, anybody got any tips? I'm stretching and massaging the area everyday.

Anyone have a good running youtube playlist - non basic as fuck dance/house shite. Actual good music?

>>38160875
Yeah I know. My whole point was that you can get pretty quick by just running a lot. And this advice is appropriate for a lot of people trying to get faster. Just take a look at this thread. The anons running no more than 5k 4 times a aweek would definitely improve by simply running more.

Personally I think I can push it to high 19 without speedwork. But this year is my first marathon, and all my effort is going to endurance. Past that, I'll start with tempos and intervals for sure.

How safe is it to run in flat and uncushioned shoes? My sneakers fell apart and all I have to spare is some plimsoles, but I want to go running nooooow.

>>38161158
Oh yes, running a lot was definitely something that helped me a lot. But running a lot alone is not enough to get to a higher level; even for marathons you would need to go at marathon pace and not just easy pace.
Why try to do it the hard way when you will have better results incorporating speedwork, intervals and tempo.

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>>38158979
MMMMMMMMMMmmmmm rashida jones. MMMmmmm

>>38161188
Has anyone ITT done this before and lived?

>>38161214
Yeah, you're right.

I'm following Hal Higdon's intermediate 1 plan, which does have tempo but only twice every 3 weeks. On hindsight, I should have gone for intermediate 2, but the mileage seemed a bit scary when I first started.

That said, for anyone who's just starting, I'd stick to my advice of just running slow, and only start with the speedwork once you feel comfortable running often.

>>38152240
Would this actually work?

a 5k in the morning and a 5k at night?

>>38161269
Wait did not you say you ran 30k on the long run? Higdon call for that long for an intermediate?
Interesting. I never followed Higdon wasn't really attracted to his plan. Good luck wiht your marathon anyway.

>>38161287
>a 5k in the morning and a 5k at night?
Like everything progression is key, but if you don't get injured yes. I like to split them less evenly but the difference is minimal.

>>38161245
Done it for 13 years now. It's the shit. Forefoot strike. Not that you'll have to think about it much. Just don't go far your first few runs if you usually heel strike. Your calf muscles aren't used to the impact and you'll be sore as fuck with calf DOMS

>>38161311
Yep. Although I did modify it a bit to fit my races and shit. I also added a few longer runs (up to 35k) because I started with a month to spare.

Thanks though. We're all gonna make it :)

>>38161367
35k for a marathon is nice and long. Were you dead at the end? Good indicator that you will finish it anyway (you should have started to feel the wall)

>>38161391
35K is pretty short for a marathon mate, it's supposed to be 42K and change...

>>38161420
Yeah but you almost never go the full distance during the training unless you have a good reason.

>>38151107
Cornetto lady pisses me off.

>>38161391
I am actually not there yet. But it's the plan for this weekend.
I did a 32k and didn't feel too dead. But my legs were definitely feeling it. That's actually what scares me, last year I did a half marathon (undertrained though) where my legs started cramping hardcore around 18k in. Felt ok cardio wise but legs didn't agree. I just hope it doesn't happen on the full ...

>>38161468
Good luck, I was ill prepared for my full; cramps happened this is hell.

>>38152580
Acha in your knees can also be atributed to undeveloped quads. Do excercises that strengthen your quads, if you are new to running don't over-run, as it places a lot of stress on your joints.
Also:
https://youtu.be/D5HJDsZYvWo

>>38160145
How many kilometer per week do you run?

>>38151356
I really shouldn't have laughed as hard as I did

>>38161601
My average is at 70k or so. At least during this part of the training.

I run in trail shoes on the road. I've done this for several years without any issues or pain.

I actually bought some road shoes earlier this year for first time (Nike Structure 19). These were also the first support shoes I'd ever worn (I don't even overpronate, I'm not sure why I bought them), and promptly caught plantar fasciitis within a month.

>>38161742

Oh, my question.

Are there any road shoes that are similar to trail shoes? I.e. stiff but responsive, minimal arch support

>>38161768
I feel you might like the Nike free series. They are kinda aimed to minimalist people, but are still stiff enough for me.

>>38159600
That's not even Paula Radcliffe. That's Jeļena Prokopčuka.

>>38158132
tall enough.

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>>38161226
qt

>>38151325
Take 2 ibuprofen 1 tylenol every four hours.
Use a foam roller on your it band (google this)
If it persists beyond a Month go to the doctor, you'll need either diclofenac gel or possibly a steroid shot (u fuckin fraud)

>>38151497
Yesterday did 2 miles in 13:41
Splits
Mile 1
>6:41
Mile 2
>6:59

My boxing coach wants me running 2 miles in under 12 minutes

>>38159351
You realise running a marathon only burns like 2000+ calories, right? A 10k for me burns like 700, for persistence hunting you'd probably only run 20k max.

>>38151325
Don't put ice, it's bad for tendon injuries. Go to a doctor and let him recommend something to you. Also, Ibuprofen inhibits muscular recovery to some extent, so you might want to stick to tylenol until you've cleared anti-inflammatories with the doctor.

>>38151236
Depends: Are you a short sprinter (60m, 100m, 200m) or a mid sprinter (200m, 400m, 600m)?

>>38162515
Here:
http://www.runnersworld.com/peak-performance/running-v-walking-how-many-calories-will-you-burn

>>38162593

And here, a calculator based on the papers cited in the article

http://www.runnersworld.com/fitness-calculators/calories-burned-calculator

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>>38151323
>shorten lifespan
Hey guys, can someone post that couch to 5k picture, I really want to get into running ASAP

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>>38162699
not sure if this is the one, but should provide same end result

>>38162764
That is c25k
>http://tombenninger.com/files/2011/09/VisualC25K.v1_0b.png

This is the bridge to 10k
>http://i.imgur.com/3oAWVtd.png

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>>38161245
good (better: expensive) shoes are a meme.

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>>38162799
as I said, I'm not sure. I have random images saved.

from personal experience, everyone should follow their personal preferences. that being said, I have no idea about how my first runs looked like, I have been running now for 5 years long distance.

>>38156399
>“Humans are terrible athletes in terms of power and speed, but we’re phenomenal at slow and steady. We’re the tortoises of the animal kingdom,” Lieberman said.
>We’re the tortoises of the animal kingdom

What is this? What does this mean?

Oh yeah, I want to ask you guys something. Is it better to land on your heel or on the tip of the foot when jogging?

>>38162990
choose one of those and you will get foot damage

mid-foot is natural.
https://en.wikipedia.org/wiki/Ball_%28foot%29

>>38162913
That we are not human beings, but fall into the category of tortoises

>>38163041
So I should be landing on the balls then.

Also
>People who frequently wear high heels often develop pain in the balls

>>38162913
Humans are endurance animals evolutionarily, outdone only by a few families, such as the canine.

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>>38163081
yeah, keep aiming for the balls and things will work out
then again, you could just close your eyes and jog in any way that feels natural.

knowing how to walk/jog/run is coded into our genome, just like using eyes or coordinating hand movements.

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>>38163105
>>38163105
depending on weather conditions, we win.
our sweat glands were designed for African savannah's and jungles.

that is our natural habitat. however we learned to cheat by borrowing furs from dead animals.

wolfs might win in Alaskan weather with colder climate cooling them down, but in warmer weather our canine friends will suffer heatstroke, our sweat glands give us quite an advantage

>>38159600
thats a cool picture of atypical top level athletes, you should base your training regimen off of it ;^]

>>38151236
It's because the training for sprinting is almost exactly like bodybuilding and powerlifting. The only real difference to the exercises they do is more hill sprinting and some distance running.

>>38162071
4u

>>38151107
>>38151165

how slow is it ok to run before it gets to the point where its not doing you any benefit?

i wanted to increase my mileage from 1.5 miles so i lowered my speed until it was basically a really slow jog and i was able to do 2.5 miles but i wasnt even tired at the end of it.

is this really the best use of my energy or did i just waste a workout?

>>38151582
>>38151346

is jogging really that bad for you? what is the difference between jogging and running mechanically that makes it worse?

>>38151107
>90% of the time, the answer to "how do I get faster" will be "run more slow miles".
Yes, because you have to establish a solid aerobic base to build more advanced abilities on, or your attempts to build advanced abilities will ultimately fail, and you might even get injured in the process.

>>38159351
>tens of thousands of calories to catch a meal, then tens of thousands more to drag it back
You're not a very precise sort of fellow, are you?

>>38159443
He is not running at maximum effort, more like 85-90%. Maximum effort would be counter-productive at 8 sets of 60s sprinting, and would be almost soul crushing to perform, especially with 1 minute rest between sets.

That said, I have no doubt that that anon's sets are grueling. HIIT can be torture, but also exhilarating, and you'll feel like a god

>>38159451
No, no they don't. Quiet please.

>>38165221
>how slow is it ok to run before it gets to the point where its not doing you any benefit?
OP did a shitty job of not explaining this at all.

You go slow to build up mileage. That's how you build up your aerobic capacity--by adding miles. Hence why the "slow, long run." You won't see much benefit at lower miles. Try building up to 6-12 miles. Once you do, you'll have a lot of aerobic endurance. This is when you want to start your tempo and interval runs. These are runs with shorter distance, but you run faster. Because you've built up your aerobic endurance and capacity, your short fast runs will be a lot more efficient.

Also, add in hill sprints once or twice a week. It'll build up your strength, but mostly it helps in preventing injuries when you're doing longer or faster miles.

>trip on my left leg and now my knee is too swollen to run

Just put me down like a horse senpai

>>38165577
RICE

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>>38152182
I'm sorry you had to find out this way, bro.
If there are any hitmen browsing, I'll pay you 50 bucks if you can get rid of this guy for me

Earlier, I experienced pain on my left sole, at the midfoot, just below the ball of the big toe. The sensation would be best described as a sudden, violent stretch. It was quick and didn't linger on. It happened while I was walking/resting after a tempo run. Didn't return afterwards. What was that?

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rate/hate this half marathon plan

>>38165740
Hansen's cumulative fatigue training is nice. I'd rate it as the best. I was skeptical like everyone else about the whole "16 mile" mark. That is until I tried it, and now even if I'm not going to run a marathon, I still do two long runs two days in a row.

Is this your first to third marathon? If so, I don't suggest the plan outlined. That plan is for elite athletes.

>>38165496
>it helps in preventing injuries when you're doing longer or faster miles

you mean the strength i build from hill sprints will help prevent injuries? or is there another benefit of doing the hill sprints that does this?

>>38165811
Ah good call. I'll look at the advanced plan instead of the competitive one.

>>38151107
Easing up on running distance to improve your form and then start bringing your mileage up would help run faster. No matter what sport you do, having proper mechanics is essential if you to be good. To get the mechanics down you need to go 'slower' to reinforce what your doing before going full speed.

>>38151956
>>38154995
>31
>Older than 31
>31 myself

Why are we still here?

Also I'm a fat powerlifter who would want to get faster without sacrificing squats or my knees. Should I bother getting into distance running or should i keep my fat ass on the row machine doing hiit?

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>>38151187
/tv/ settled this. he's not very tall

Tosh is 6'3". Reviewbrah is 5 something.

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>>38151476
Nice, keep going. Also did I my first 10k two days ago, a 45 minutes go

>>38151520
>sprinting
>proper coaching
nigga you 80 years old or something? run hard for short periods of time, you're not gonna fucking die.

ran my first half marathon today after setting a 10 mile pr 2 days ago.

got a blood blister on my foot now. what do

>>38166662
Well done man. 2 prs in a few days is solid but not really a good idea. You've prob overdone it and now blistered. Wipe it down and stick a pin in it, squeeze the blood out and wipe it down again Then cover it. Have a few days off it and you'll be apples in no time.

Need some help there boys, started running recently, I usually lifted but got tired of having shit cardio, 6'1f 83kg, 2 weeks ago had my first 5k, time is about 29-30min. Any suggestions on improving? Got an examination coming up in march, to get 100% you need to make 5k in 23-24 min.

>>38166723
yeah it wasn't a good idea, but the 10 miler made me hungry for a half marathon and i was feeling extremely good up until the last mile. always gotta test my limits. definitely plan on taking some days off though.

are you really suppose to pin it? i was reading conflicting views on it. a couple people told me to pin it. i guess i'll go do that now. thanks mate.

>>38165221
Personally, I don't want to go much slower than 8 KPH, as it stops being fun then, it no longer feels like running.
And once it's no longer fun, I'm going to eventually give up, so even if it were theoretically more optimal, I would still get better results in the long run doing it in a less optimal way that I actually enjoy and keep doing.
That said, it never hurts to give even the things you enjoy less a serious try before dismissing them :)

>>38166644
no, but there is a high chance of tearing your hamstring if you don't know how to do it

>>38165711
HIV.

Serious now: put a tennis ball on the fridge for a couple hours and massage your foot. Just let the ball roll under it for 5 minutes, applying soft preasure.

>>38151937
no but you could just say run more miles rather than run more slow miles. if you are running a longer distance than usual it is implied that you will be running "slower relative to your max speed". that's why saying "run more slow miles" is retarded.

not the other guy btw

>>38166940
Jesus why do you people overthink everything? If you don't use blocks and run like a normal human being you'll be fine. Just warmup and stretch after.

>>38167311
Dude that makes no fucking sense. You clearly don't know the terminology of competitive runners.

Tempo runs or threshold runs are long distance, fast runs. "More slow miles" means more distance at a slower pace than usual. "More miles" with no further explanation could mean any number of things. He is giving specific actionable advice instead of vague useless advice.

>>38151257
Now this is some 10/10 shitposting

>>38151107
>smirkfu is best fu

>>38151260
Are you me??
I swear by this! Better yet, smoke sativa before working out and an indica after for that there muscle recovery

*** make sure you go run right after the smoke, cause if you get distracted, you aren't going to be running after that bowl, you'll find yourself on the couch watching Rick and Morty and stuffing yer face***

>>38162112
Don't Jew wish your gf was hot like me?

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>>38165740
way too much for a half-marathon, 21km is like 13 miles.
you would at best need 2/3 or 3/4 training runs of the actual race distance in order to make it.
I do max 1-2 +30km runs when training for marathon, and for a half marathon you similarly do not need to cover the full distance before attempting it on a race day.

for 21km, do a lot of 10k's, some 15ks and the occasional (1-4x) 17-19kms. honestly, it is a long jog for 2hours or so. your muscles energy reserves will barely hit the bottom on that distance.

Anyone using a gps watch that they recommend?

>>38152843
Kek

>>38169055
Suunto Ambit R2, not the most expensive but neither the cheapest, so I hope it will last for years.
I can adjust how often it tracks my location in order to preserve the battery, and the watch is easily customizable. And you get used to the heartbeat censor-belt that you wear around your chest.

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>>38151334

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>>38151476

>>38152240
Noooooooo!
Snaaaaake!!!

>>38166807
You got the results so all good man. I've always drained mine otherwise they pop themselves and have a higher chance of getting infected walking around all day in a hot sock. At least if you do it on your terms you can clean it asap. I'm run plenty of marathons and more ultra marathons man, foot care is a massive part of my training since they wear most of the damage I do. Good luck

>>38166778
Mate if you've just started out the best thing you could do is keep at it consistently. You'll get newbie gains and half the time difference to your goal without much extra work. When you're comfy with 5km start doing more and don't be scared to slow down the pace when you increase the distance. Once you can do 10km easy you'll drop it down to 5km and fly.

>>38151325
RICE is a meme and doesnt work. If you're interested in fast recovery, you can't inhibit inflammation, it's necessary for healing.

DON'T ice your injuries
DON'T elevate your injured area to get less blood flow
DON'T compress
DON'T keep your injury restricted (movement after a few days is important for recovery, flexibility, and mobility)

RICE is an old myth and has been debunked a long time ago.

What are some good tracking apps? Been using Nike+ but looking for alternatives.

>>38165740
Not a single restday. I don't think thats good.
Instead of 4M on Saturday I would do a restday every week. Friday before RACEDAY I would do a restday. The day before the RACE you usually do some short intervall-training. 3x400m + 2kwarmup.

>>38169501
Thanks a lot mate, I'l keep running.

>>38171495
>RICE is an old myth and has been debunked a long time ago.
By whom?
I've taken medical response classes and you know what the paramedics tell us to do? RICE.

>>38171495
That's not true at all, not everything your body does on its own is good for you if that's ally our basing it on.

If you've got a source I'd cite it and hopefully it is credible enough to stand up to the years of science saying that hour statements are false

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>listening to music while running
>not enjoying the peace of your own thoughts that seem to get more creative when you run

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>>38151334
gotta go back to go forwards right?

>>38151113
Wow, such a moronic reply. Bet you're glad this is an anonymous board.

In this thread, we will learn about building capillaries.

>>38151325
Foam roller.

>>38172763
>my own thoughts
>peaceful
Get out normie

>>38151728
Lrn2recoveryRun

>>38151803
Running isn't good for mirror selfies. Most of the benefits are internal instead external and 90% of fit is people lifting for aesthetics to make up for their awful personalities.

>>38151926
Super common. Resist the urge. Sprinting across the finish is more fun than gasping for air the entire back half of the race.

>>38152097
1 Thumb width distance between your big toe and the end of the shoe.

Most people wear a size up for running. Your toes need to splay and your feet can swell if you're putting in mileage.

I have low arches so when I went to some running store they gave me shoes that had a lot of cushion but they hurt to run in. I tried running in some old ass nike shoes i had that had pretty much no cushion and they feel better

>>38152862
Sounds like you're overstriding, sending the shock up your leg from the braking force. Don't land with your foot in front of your hips.
Lean forward from your ankles when you run, keeping your foot, hips, shoulders, and ears in a straight line when your foot strikes. You should be falling forward a bit.

Or just buy hoka one ones

>>38156528
Absolutely. Maybe even better if you got the time and discipline and a proper training plan.

>>38156528
6 months did not do it for me. But everyone is different

>>38161245
Some people run barefoot on grass to train.

>>38166441
Cycling, elliptical, arctrainer, stairstepper, etc.
Get some good cardio, low impact, and I'm guessing these would have more crossover with power lifting.

Anyone have some good running playlists? The ones Spotify makes based off steps/min are awful.

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Whenever I run on the treadmill after like 10 minutes, I get a pain in my left leg
The place where it hurts is colored blue. If I try to run through the pain it ends up with me limping home. Any idea what the hell is wrong with my body?

>>38165740
Solid if you can endure it, that should be good results.
Hansons are great; it works for some people. Seeing their results with athletes at the olympic team; they know their stuff.

>>38173645
I listen to podcasts, quite enjoyable, would recommend;

>>38174644

New thread

>>38174644


>>38174644


>>38174644