/run/ - Running General

My achilles tendon has started aching recently and my left knee aches all the time and is almost always swollen, especially after running

Should I take a break from running or will it go away in time? Kind of don't want to take a break though

>>38429890
Is it your left Achilles that hurts? If it's all on your left side you might need to start rolling a lot more and stretching frequently. Roll your feet on golf balls to see if it eases up your Achilles tightness as well. ICe you knees every day and slow your running right down and you may get away with not needing a break. Prob should have 1-2 days anyway while trying to rehab it. Good luck

Does anyone have a pdf of the Hanson Half Marathon Method or know where I can find it?

>>38429917
Yeah man, never had a problem with my right, but my left always seems to have something wrong with it. I stretch pretty frequently anyway but I'll try the golf ball rolls

I'll go for a slow run tonight after rolling and icing my knee and see how I go, thanks

>>38429939
Keep icing your knee, like multiple times per day over the next few days, if you have time. (20 minutes per session)

How to train for 800?

>>38430342
Start by spending 6-8 months building a base of longer running 5 days a week. Some slow running at first then up the tempo and then distance. Come back and ask for the next part around April 2017

Everytime I run >1000 or so meters continuously, I start getting pain in my lower back, I mean every. single. time. It really impedes in my ability to run, and I know the problem is not (most likely) a weak core. Is there anything I can do besides stretching pre-run?

Also, as such, I always manage to fatigue my muscles before my ability to breath effectively is gone (I can run 5 miles with hills but won't be breathing heavily when I finish? not sure if this is normal or not, or if I should just run more often so my muscles can catch up with my aerobic ability? I'm not very fast either).

>>38430342
Buy healthy intelligent training to learn how Peter snell did it :D

>>38430410
Glute bridges, leg raises, and side leg raises. Do maybe 10 of each before you run just to get them warmed up. Do each for 30 seconds to a minute every day and it should definitely help with your back. I've had the same issue.

>>38429877
What type of carbs do you eatfor long distance?
How to deal with hypoglycemia in your daily life when not training?

>>38429877
What do you guys do for joint health....besides stretching? What supplements?

whats an ok time for a 5k?

>>38430543
>ok time for a 5k?
Depends on your age, gender, weight, and years training.

>>38430342
>How to train for 800?
Build an aerobic base, then essentially train via "Clyde Hart" method for 400 runners.

If you want to run a fast 800, you need to maximize your speed potential.

what are some good stretches to do before running

>>38429926
I want to be in the middle so I do both.

>>38430532
Pasta and fruits, for me.

>>38430532
Right now I'm living off sprite bananas, rice and as much other fruit and vegetables I can eat, it sounds inherently wrong but you wanna pile in the sugar, it helps recovery and it gives you insane levels of energy to push yourself to that next level

>>38430543
You wanna be around 15 minutes as a male, that's the level were you know you made it, anything under 20m is ok and is easily achievable by pretty much anyone

Why do I get a cramp in my right butt cheek when I run

>>38430930
Because of all of the pounding you put it through faggot

>>38430985
FUCK you

Do you guys really shit in the middle of a run? That's crazy.

Does anyone have a good rowing routine? I was told runners do this when they are coming back from an injury so I thought someone might know.

I only started running today and have applied for a 10k which takes place in a month. Could I achieve sub 40 minutes if I train everyday until the race?

>>38433540
No. You'll probably get injured though.

>>38433540
rip your knees and ankles

>>38430905
You cant get to 15 unless you are a skeleton
20 or less should be your goal if you are an actual person

Anybody have experience with minimal shoes meant to replicate barefoot running? I want to find a nice sweet spot between bare foot and not cutting my feet open on glass and rocks.

>sunday
>improve 5k time by 1min 25->24
>Tuesday
>Can barely make 24minutes
I think i should even out my progress more, im afraid im going to hit progress wall and cant reach 20m 5k

Also i noticed i did first part too fast then i slacked a bit at 3rd kilometer and that killed my attempt.

>Tfw exhausted as fuci after run and some girls wave to me and say hello from across the street
>Tfw super hot girl in shorts slowly rides bicycle next to me when i was walking back home

When the robot inside me will die out?

I want to get serious about running so I'm considering getting a GPS watch. At the moment I have to work out the length of my run on google maps, get a rough idea of the time based on the length of the podcast I listened to and calculate my speed from there, which is a complete ballache.

Any recommendations? I just want something that can give me a reliable distance/speed reading without having to cart my phone around too. Anything that does swimming and cycling too is a bonus but not essential.

>>38434295
you can always run away from them

File: 123-vr-pijn-zijde-jogg-fitn-sport-170-04.jpg (12KB, 560x330px) Image search: [Google]

12KB, 560x330px

How do I avoid pic related?

>>38430905
Wow yikes 15mins is 3mins/km that's pretty fast for 5k buddy. Sub 18min is ADVANCED, if you wanna be ELITE at sub 15 etc. you gotta be pretty thin.

>be running outside in rain
>huge female land whale yells at me "what kind of idiot runs in weather like this!"
>"well if I didn't i'd end up as fat as you"
>I didn't actually say that
>y-you too

>>38433540
Aim for 60 minutes.
I started running a month ago and just hit my first sub 60 minute 10k of the year. I had ran 40-50 minute 10ks before but those were like two years back before I stopped running, and it took me a good few months to reach that level.

I have this lump around the medial part of my shin. Kinda flat and hard. Doesn't hurt to touch and hasn't affected my running.

What running apps can you guys reccommend?

why do I always need to fart when I run? Is it because of the fiber and probiotics meme?

>>38434326
Garmin forerunner 220

File: Screenshot_20160823-214418.png (163KB, 720x1280px) Image search: [Google]

163KB, 720x1280px

>>38434600
Pace control

Pic related
Super simple
Works super fast
And tells you split times etc with easy configuration

>>38434342
Be born with a peeny and avoid orange dye

I used to run quite a lot 6 months ago but had to stop because of an injury. Now i'm unable to find my running shoes so I have to buy new ones. however in the meantime im looking for something to replace running, would rope jumping be a good idea even though im not in top shape ? (190cm / 93kg which is 6'3 200 or something )

>>38434326
Can't go wrong with Garmin. Love my FR230, but they've got a huge selection.

Sup /running/.

I'm doing C25K. A couple of weeks back I posted a literal blogpost, end quote, where I thanked you guys for the advice and inspiration. One of you asked me to keep reporting, so I have an update, and it's not a good one.

I failed my goal today. I'm on the second day of week 7, and every day up to now went well even if I had to slow down my tempo for the full 25 minute runs; I could even push myself for a few more minutes some of the days. But after 15 minutes today I took a 1 minute break, and 5 minutes after that I took another 1,5 minute break, so I ran 15-1-5-1,5-5,5, for a total of 25,5 minutes of running.

It was a combination of factors that caused me to fail (I went a bit harder than usual the first three minutes thinking I could get away with it because my jogs have been at minimum jogging speed so far, and it's really warm outside) but the fault mostly lies with me of course. I was only superficially exhausted if that makes sense, I've had a lot worse, but I just couldnt put my mind to it anymore. Even finishing that last 5,5 mins without taking a break took an obscene amount of willpower on my part.

Bringing me to my question: if you guys are ever or have ever been about to give up (while on a run, I don't mean giving up a healthy lifestyle because I simply refuse to give up on that), what did you do to keep going?

>>38436160
I just had my day 1 of week 1

I wanted to die but I went through with it

>>38436160
I have this every run
Sudden side pains, ribs about to explode or shit

I just try to think about something else and redirect my full attention to something else

Deeper breath, that one hot ass girl at work, longer stride, faster/heavier song in music player

Usually helps
Remember, you can do 120% of what your body tells you

With lifting I have to eat a lot to make strength gains, is that the same for running? What if I'm cutting but I still want running gains? Possible?

>>38430905
Stop talking shit.

>>38436219
Eat the proteins
Calories in and out

For running dropping your weight helps, for speed you need actualgains and muscle composition

Im not scientist tho

>>38430905
15min 5k is pro runner tier
13mins is what won olympic gold for fuck sake
The average 5k time is about 25 mins, your goal as a fit 20 or 30 something male should be 20 minutes. Any thing under 20 is well beyond what most people will ever achieve end of

>>38436327
There's always Olympic tier anons posting here at the running threads. You'll get used to it.

>>38433540
No. Aim for 50min.

>>38436307
does doing speed-focused running session make leg gains then?

Why can skellies run longer?

>>38434600
Strava

>>38436357
Less mass = less strain on the heart and less strength needed to move the body too and fro.

>>38436195
Good job anon, keep it up. The first step is the most important, now keep moving.

>>38436197
Thanks for the advice. I think one of my issues is that I sort of try to redirect attention but not fully. I'll make sure to really focus on that next run.

>>38436357
magic buffs

>>38434600
Just use strava or mapmyrun

>>38436357
Less mass for your heart and lungs to power

>>38436160
>what did you do to keep going
I change my music to a basshunter song from 2008.

>>38436357
Can I be a runner with a good stamina and not end up being a skeleton?

>>38433674
>>38433816
>>38434538
>>38436352
Thanks all. Wasnt really sure what a realistic goal was. I'll try and do 50-60. Is it best running every other day then or can I get away with everyday if I go light on some days?

I can run at about 4.5-5 mph for about 40 minutes before my legs just tired out. I haven't really pushed myself too often thought.
Is this good or decent?

File: 1471641995399.png (423KB, 1057x611px) Image search: [Google]

423KB, 1057x611px

>>38436353
Yes
Short sprints

>>38436894
Yes, shoot for 7 min miles sustained
Faster than that you need to start going skelly mode

>>38437685
>7 min miles sustained
Wait, how many miles is that at what speed?

>>38434326
Yeah 230 is good quality, Garmin Connect is pretty handy as well

File: Abductor Hallucis .jpg (28KB, 450x391px) Image search: [Google]

28KB, 450x391px

I have quiet a lot of pain in pic related, it's also a little swollen. I ran 13km at pretty slow pace for the first time. My previous longest was 6.5km. I guess i overdid it, but felt no pain during the run.
I have a 10km race in four weeks, how long from your experience does it take to recover? What can i do exept cooling?

>>38437959
You just have to rest, no two ways about it.
Don't do any running, if you need to, do bike instead. Should be gone within 3-5 days if properly rested.

If you're increasing by double the distance, this is to be expected

File: TSnfPrs.jpg (68KB, 404x402px) Image search: [Google]

68KB, 404x402px

>>38430905
He said OK not amazing

>>38437045
Shouldn't do every day, really. If you're just starting your knees will die within a week.
Aim for 4x long runs for ~1hr per week for the first two weeks, then see.

>>38437798
A mile every 7 minutes

>improved half marathon time by 10 minutes
>still missed goal by a couple of minutes
>starting to think marathon goal time might need to be adjusted
>adjusting goal is meaningless because I'll strive for the original anyways
>marathon is in a month
>tfw I might (possibly) make it

Anyone have good sprinting drills for sports, also dynamic stretches?

Is the elliptical a meme? I tried it and the machine said I was burning calories like crazy and it was easy af. Been running so much, joints need a break and biking is gay. Cutting now and Dont want to stop heart gains.

>>38437092
8 minute mile pace is decent. Try to push that distance once a week though, it'll help your legs.

>>38438693
Bump, anyone? Debating whether to take a rest day or active recover on elliptical

File: 1459976323087.jpg (373KB, 1080x1080px) Image search: [Google]

373KB, 1080x1080px

Lads the heat is absolutly raping my run times
I was getting below 25min 5k now I struggle at like 30
Making me depressed

>>38439758
The elliptical doesn't burn as many calories as running, so don't even pay attention to that. But using it as an active recovery day sounds good to me.

File: Snoop_Looks_Like_a_Bird_Here.jpg (6KB, 250x250px) Image search: [Google]

6KB, 250x250px

First time i jogged in my freetime /run/. It went pretty well. Started C25K. Any advice for a beginner?

>>38440155
Take it slow (slower than you think you need to). Dynamic stretching before the run, static stretching after (do both). Run at an easy pace where you could converse with someone else.

my shoulder is fucked so I cant lift or run. guess my only option is to bike because that doesnt involve much shoulder movement. also i don't have insurance so havent been to doctor lellelelelelelelllllllll

>>38433827
I'm about 5'11 and 160lbs I run a 16 minute 5k

>>38436289
Get off your ass and run, 5k is fuck all distance, literally anyone can run it sub 20 if you just do a bit of training

>>38439797
Train through it homie, when the cool weather comes back you'll be an even stronger runner with the added benefits of training in heat, I'm training in colombia right now, when I return to the UK I'm gonna smash it

I'm at the final week of B210K and now I'm wondering what to do next. While running a half marathon is interesting, university is starting soon and I'll probably not be able to put aside the time required for a half marathon.

Are there programs designed for improving 5k or 10k running times? Or simply a program designed for sprint training?

>>38434646
>>38436106
>>38437926

Looking at the Polar M400, it's costs 2/3rds as much as the Garmin and seems like a solid watch. Anyone had any experience with them?

>>38441183
Looks like it has a lot of features, especially at that price point, and has generally positive reviews. I'd say go for it. I just have never had a bad experience with a Garmin.

>>38441183
I have the M400 and it does work really well. Accurate GPS and lots of features.

File: 1462374205490.gif (337KB, 492x376px) Image search: [Google]

337KB, 492x376px

>every thread on /fit
>people rating their lifts and they are all field dreams for me
>visit /run/
>every-one says to take it easy and very easy times are the norm.
Feels good man.

File: 1462373524729.jpg (43KB, 360x403px) Image search: [Google]

43KB, 360x403px

List your best lads:

>1mile
5:53
>1.5 mile
9:53
>2mile
12:52
>5k
21:08
>5mile
35:37
>10k
48:17
>20k
lol
>HM
>implying
>M
>one day maybe

>>38442134
Fuck are you talking about

/run/ is full of people claiming to run 5k in 10 minutes

Will couch to 5k help my 1.5 mile run time

If Instead of 'running comfortably' I run at say a 6:30 mile pace during the running parts?

>>38440122
The fuck are you taking about. There are different settings. At the hardest it's almost as mountain hiking irl. This fucking place and people like you damn it.

>>38442720
>during the running parts?
You get gooder at 1.5 by running 1.5.
You do 1.5, rest, 60/120s on Friday.
You run a 5k Monday.
Don't mix your long and shorts.

>>38442875
60/120's?

>>38430398
Loooool

>>38442601
>1 mile
5:36
>5k
19:40
>the rest
i have no idea man i've never actually raced before

Can anyone post a decent marathon training schedule? Want to sign up for one at the end of May.
I run around 18m/week right now.

File: u fukking idiot.jpg (68KB, 367x451px) Image search: [Google]

68KB, 367x451px

>>38442864
>At the hardest it's almost as mountain hiking irl.

>>38442895
60 seconds slow (as in, walking), 120 seconds fast. Do this for 20 minutes or so.
It's arguably the best way to increase your sprint power and so helps a lot for short distances.

>>38443081
Alright how about this

sunday : 1.5 mile best effort

tuesday: 60s/120s

Thurs: 5k

>>38442134

Only ~good vibes~ allowed in /run/

>>38442601
>1 mile
4:58

>5K
18:35

I wonder if I'll ever be as fast as I was in high school. Just gotta keep working at it I guess.

>>38442601
>5k
21:21

>10k
44:20

>HM
1:41:30

>M
>soon

I'll never run less than a 5k

>>38433379
Pls respond

>>38443232
how old are you now?
I never ran in high school because I was an asthmatic weakling, but I started running on my own time in college and my goal is to be able to run a sub 5 mile at some point in the near future

Out of shape, decided to use treadmill barefoot. 15 minutes jogging, at a pace of 5 mph. My feet landed about midway and are arched. Ached a bit after (around my shins) and right now my Achilles tendon is a little sore, not terribly, but noticeable.

Is this due to bad form or because I haven't been running in a long time/didn't stretch beforehand? Arms were relaxed and at waist level, regarding posture I bent forward a little but straightened out.

Should i get shoes if I'm just on the treadmill?

>>38442601
>1 mile
4.23
>5km
14.38
>10km
32.35
>half
1.21.39

>>38442864
/out/ here, can confirm.

>>38432300
all the time. i live in a pretty nice suburb though so its never very hard to find a nice secluded bush to shit behind. always make sure to grab a nice, thick, round stick BEFORE you take a dump so you dont have to go crabwalking around looking for something to use for toilet paper after you've already shit

What's the best free app for the beep test?
Also, what's your best beep test scores?

>>38442601
>1 mile
7:40
>1.5 mile
WIP
>2 mile
WIP
>5k
WIP

I plan to only go as far as 10k. Still new to running and still fat so this is all a pipe dream for now..

>>38445161
Think I got 18 or 19 in high school

>>38445182
Long walks are still good if you're just starting

>>38445182
Why do you mix miles with kilimeters. Stick to metric. Imperial is pleb tier

>>38445421
I live in America so.....

File: flat,800x800,075,f.jpg (99KB, 600x800px) Image search: [Google]

99KB, 600x800px

>>38440702
Case and point, skeleton.

THANK YOU HUNGRY SKELLINGTON

>>38445439
America is a continent, where in America do you live that you use imperial?

Shin Splints.

What the fuck?

I got them from doing HIIT too hard one day about 2 years ago and they have NOT gone away since, even though I don't run anymore. I've been trying to strengthen my shins through exercises and powerwalking, but the moment I try to jog, the pain comes back.

What do? I even rested them for 6 months without exercise and they never went away.

>>38442601
>1k
4:39
>5k
24:16
>10k
TBA

>>38445557
Well when most people say America they mean United States of America..so I am from the US and we use miles in our everyday lives.

i've been doing c25k recently, only up to week 2 day 2, but i keep getting pain in my big toe after i run, it lasts for a couple days.
I read online that it could be due to overpronation or something similar, will getting sports insoles or something to help stop the pronation help stop this? I don't want nasty as fuck bunions

>>38445642
Oh ok. But if you are trying to meassure something in a precise way, as you want to when you want your stats in terms of pace, speed, calories or whatever, you want a precise and relatable way, as NASA does, right? Hence, use imperial for whatever but stick to metrics for serious things. Just a tought bro

>>38445678
Maybe your shoes are too big so your toe hits hard at it everytime you strike. Also, form.

>>38445683
You know what? Don;t fucking reply to me in this thread every again.

File: epp.png (6KB, 212x238px) Image search: [Google]

6KB, 212x238px

>>38445707
In decimal fractions, how mad are you?

>>38445707
lol the Amerishit got triggered.

even american scientists agree to get rid of the fucking imperial system...
same with fahrenheit.

fucking ridiculous that they make you get used to those systems...

Fatty here im doing c25k im on week 5-6 and I run kinda slow can I keep this up and speed up when I lose more weight cause I tire out even at slow speeds.

Also i take short breaks breaks during the runs sonetimes cause its hard to run for 10 minutes straight plus I live on a hill.

Is this alright or should I stay here until I make it without stopping.
Cause I did before but could do those intervals again without stopping now due to increased endurance

>>38445832
>I run kinda slow can I keep this up and speed up when I lose more weight cause I tire out even at slow speeds.
Yes
>Also i take short breaks breaks during the runs sonetimes cause its hard to run for 10 minutes straight plus I live on a hill.
Absolutelly
>Is this alright or should I stay here until I make it without stopping.
Well that's the idea, you get to a phase, and you need to do it to go to the next step. If you get to whatever day of whatever week, it is not done until you do it. Simple and plain as that.

I was a fucking lardwhale and I made it. If I did it, literally anyone can do it. Keep posting and report your progress. We'll be here for you breh. You started, so you have the will. You are going to make it.

>>38445091
wew

>>38445091
t. The Bolt

>>38445421
>Why do you mix miles with kilimeters [sic]
Because they are both used as traditional standardised lengths of a set run?
I could say my best 1.6km, but it's established as being a "1 mile run".

UK here btw, so I am happy using metric or imperial.

>>38445566
>strengthen shins
Fucking no.

You stretch your shins before, when resting and after you run.
You can either do this by doing the opposite of a calf stretch (tuck toes under something and pull foot down) or you can kneel in a jap position with back of foot hitting ground.
You should be doing this anyway.
If it persists, apply a copious amount of painkiller gel to the shins after the run.
Shit works like magic.

>>38445557
>America is a continent,
Found the Spaniard.

>>38446372
t. paki

>>38446396
Vete a la mierda subnormal

>>38445912
thanks

>>38446504
Allahu akbar to you too.

>>38445566
My friend had this, had to get surgery to remove excess tissue around shins. He hasn't had any worries since

File: adidas_adizero_adios.png (419KB, 790x506px) Image search: [Google]

419KB, 790x506px

Quite a few questions to someone who has been running for under a month. I'm basically a complete retard when it comes to athletics, running seemed like a nice place to start.

>I just bought pic related. Did I fuck up?
>I run every other day. Am I fucking up?
>My ex was a runner and I'm determined to be better than her and beat an 18:03 5k. Can I do this within a year? How early will I be able to do this? Am I fucking up?
>I drink 64 oz of water a day. Am I fucking up?
>I mostly consume protein (greek yogurt/chocolate milk) after runs. Am I fucking up?
>I ride my bike about 6-8 miles on days that I don't run. Am I fucking up?
>I have anemia and I've been out of shape my whole life. I am incredibly thin, however. I've also been taking iron supplements for about 2 months. Am I fucking up?

>>38447107
Ayyyee anon-kun, xc & track fag here. Best running shoe is brooks, those are OK for now. Those aren't really distance shoes, they look more like a training shoe. Riding bike is not the same is running. Since you're skelly you need to INHALE nutrients. Best way to improve 5k time is to race yourself with a watch. Hope that helps. I can't see the rest of your questions because mobile is fucking degenerate.

>>38447177
How should I go about inhaling nutrients?

>>38447107
An 18min 5km is doable within 6 months if you've got at least some fitness beforehand.
Running every other day is fine, depending on what you're doing. I personally like to do:
Mon: 1km intervals, gym
Tue: ~40-50min slow run then 1hr swim
Wed: Hill sprints, gym
Thurs: 1hr slow run, 1.5hr bike
Fri: easy gym, 40min run
Sat: Comp or if not intervals
Sun: 2hr slow

Drink more water, silly

>>38447344
How much water should I drink? I can currently only run ~20 minutes without stopping before my lungs are deflating; is 6 months still possible? I'm quite out of shape. I'm not fat at all, just a bit underdeveloped and anemic.

>>38444970
If you are out of shape you need to minimize impact, boots help with that due to way we are used to stomp with heels

For barefoot you need to land properly with front / middle of your feet

Start with boots, then you can try barefoot imo, especially if you are a big guy

File: strava.png (7KB, 360x177px) Image search: [Google]

7KB, 360x177px

>>38442601
pic related

>>38449056
>tfw my strava best efforts got messed up cause of gps.

I have a HM time of 1h42. Is 3h30 for a full unrealistic? I keep seeing people like you with a mid 1h30s HM and 3h45+ for a full

>>38434326
For all your distance and google maps needs.
http://distansen.se/

Swedish site but you will get it.

Rust ran my navy mock prt did 1 1/2 miles in about 1230 havent gotten the exact time yet but I was dying since I never run

>>38444683
23, just graduated from college. Stopped running then to focus on a different sport (fencing).

File: seolhyun.jpg (67KB, 519x700px) Image search: [Google]

67KB, 519x700px

Does anyone else think that distance running is very similar to edging while masturbating? You're trying to hover just before the "point of no return," the time at which you've over exerted yourself and your body forces you to stop, but hovering around their feels like an full-body orgasm.

I had a little revelation during my run this morning.

>>38447107
The best shoes are whatever feels most comfortable when running.

Rest days are good for beginners. You can cross train, i.e. lift or do calisthenics, on your rest days if you want.

18 minute 5k is nothing to sneeze at. If you're already in shape it's doable by December, if not you're going to have to wait.

64 ounces is a little low. You want to drink a gallon or 4 liters of water a day as a baseline, plus another liter for every hour you spend sweating.

There are lots of differing opinions on what constitutes a good diet, so do your own research and try lots of different ones. You're going to find few recommendations to eat less fruits and vegetables though, so I recommend a full vegan diet.

Cross-training, as I mentioned before is fine. 8 miles on a bike isn't much so that's good. If you find yourself waking up exhausted then just cut back.

Anemia is a serious medical condition and I don't recommend you self-medicate. Go see a physician so that you can be sure you're being healthy.

Good luck and have fun.

>>38449786
>full vegan diet

Good advice otherwise, but I disagree with you on this point. I know, I know, there are ways for vegans to get protein, but it's more effort than just eating some lean meats like chicken or turkey breast, and runners need a decent amount of protein to keep our muscles healthy, as well as allowing for quicker muscle recovery.

>>38449743
that's the way i typically feel on a medium effort training run. i try to do my long runs at a pace fast enough that i'm getting something out of it, but just barely slow enough that i can hold it confidently without breaking form for ~15 miles

of course once you get to the starting line of an 8k race all that goes out the window. then you're setting yourself up for 1 mile of feeling ok and 4 miles of pain and somehow pushing past every wall you see

>>38449056
Mirin dat 10k bruh.

File: 1471372278532.gif (863KB, 277x300px) Image search: [Google]

863KB, 277x300px

>that full body and mind peaceful feeling after a long slow run

>>38449199
Run more.
That's a failure time for the role I am going for. You gonna let this wannabe airman run faster than you sailor?

I overdid my running two weeks ago, and now my Achilles tendon hurts. Any ideas on how to strengthen it?

I'll not run for another few weeks because I don't want it to get serious, but what else should I do?

did 5k in 25 min for the first time today, quite fucking happy tbqh. I'll try to get a full 30 min run next time at 12 kmh

File: happy-pepe.jpg (20KB, 329x357px) Image search: [Google]

20KB, 329x357px

>>38450280
I totally agree that you need to learn how to precisely push yourself to the limit when you race, but I don't race. I just run for fun, and it feels like I'm jerking off my entire corporeal existence when I run lately.

>>38450829

Anyone on Strava?

>>38434342
Lactic acid build up. Just keep training and it will get better.

>>38452040
i was so fuckin happy to finally do 5k

now im trying to nail down time to 20min
today ill do some sprinting uphill and shit because i have decent place for that
(asphalt way for bicycles under a bridge)

What's something good I can eat before a run in the morning? Don't want to eat a full breakfast since I assume running with a full stomach isn't a good idea. Doing the C25K program.

>>38452998
Banana or a slice of bread with peanut butter.

Just did my first 5K!! (well 5.49 KM actually). Stupid me didn't tie my shoe properly so now I'll have a lovely blister. Still feels good but it's crazy that after drinking a 100 calorie protein shake I've only lost about 270 calories (380 without the shake added).
Also I didn't do C25K, I only really run randomly around the neighborhood.

File: 1122146.jpg (26KB, 786x442px) Image search: [Google]

26KB, 786x442px

>>38453505
good for you ladimir

keep going
what time +/- for 5k ?

im sitting on dat 24 min right now, today did some sprinting uphill, trying to improve my speed.

Goal: 20 min (or less if i can make it)

>tfw recurring shin splints

Any way I can make the most out of walking more instead bros?

>>38429926
Test vs EPO

File: c9d46c021e1e29fa3bf3ca96b1cdf0d0.jpg (67KB, 500x750px) Image search: [Google]

67KB, 500x750px

I mainly stick to strength training but have recently taken up jogging/sprinting to achieve overall fitness and Im not gonna lie, running feels great.

My problem is my calves have a tremendously hard time recovering from running forcing me only run about 2 times per week(ideally I would like to run 3-4 times). Its not that Im out of breath, its that my calves feel like they are going to fall off.

What do yall think? I have even reduced the number of times I squat per week to incorporate running and leave time for recovery. Am I not getting enough calories in to adequately recover ? Could it be that my running form is fucked up?

>>38451927
Anyone?

>>38441121
I guarantee you will spend that time you "don't have" for running by dicking around. Just train for it. If you want to run a half marathon do it. If you just want to focus on shorter runs that's cool but don't lie to yourself. You will have time.

>>38451927
Calf raises

Additionally, never work through joint / tendon pain. If you feel pain stop immediately or you're gonna make it worse.

Where to buy proper running shoes from? All i can ever seem to find are heavy as fuck cross trainers or fit/fashion nikes and new balance with 0 arch support. Im in melbourne aus if that helps

>>38455278
l o c a l r u n n i n g s t o r e

I always have my best runs when im really unenthusiastic about it. It's weird, everytime I think im going to have a shitty run and probably puke I destroy my PRs and when Im hyped up I have terrible times

>>38434448
Based

>>38442601
>1 mile
7:00
>2 mile
>18:00
>2.3 mile
>23:00

That's as far as it goes. Out of curiosity, how much should asthma be affecting my ability to run?

File: 1467521341763.gif (2MB, 277x342px) Image search: [Google]

2MB, 277x342px

Should you count warm ups/cooldowns towards weekly mileage?

>>38456264
No. You're just preparing to exercise or recovering from exercise.

It's literally in the name.

>>38455957
I take it you got the clear from your doctor on running right?....

>>38436195
Hey me too

Hopefully we both make it

>>38456319
Fuck off. Asthma is not a disability or a biological issue. It is entirely a social state of being, and ableist assholes like you always insist otherwise.

FUCK OFF ASSHOLE. We're not going to be labeled by racists like you!

>>38447394
You can take breaks if you have to, that's completely fine. Better to take it chill when you start than be an idiot and get injured and out

>>38451927
What >>38454720 said, plus get good shoes

>>38452998
If you run an hour and a half or more after breakfast and it's not insanely large or fatty, then you can eat a full brekky no worries. I have oats with banana/honey and two eggs, works well for me

>>38455278
Go to Runner's World on High Street, Kew. Neil and the people there are good and experienced runners

>>38456903
Hey Neil

>>38456385
You will. It's amazing how at first it's like a chore, but as you progress you literally start questioning if you really need that rest day because you look forward to go running. Resting is as important as running. Don't ever skip resting days.

Is running in wrestling shoes similar to barefoot running? Way too many stickers and thorns in my area for complete barefoot running.

List your best lads:

>1mile
4:32
>1.5 mile
???
>2mile
10:10
>5k
?
>5mile
?
>10k
?
>20k
?
>HM
>implying
>M
>one day maybe
Did 4 miles at 6:00 mile pace for practice
>I'm going to be fast again
I hope so

>>38457602
If you had to ask, you just keep working in your form and when you get it right start worrying about improving your time. Barefoot is basically an opinion. Don't fall for memes.

File: 1471655124400.gif (2MB, 339x338px) Image search: [Google]

2MB, 339x338px

>>38445091
absolute mad man

>>38457770
Ugh hello it's not an opinion. Barefoot enforces proper form!

I am at the point where I run 26min 5k.. Should I be running everyday or take breaks ? Usually I do A : rowing > jump rope/stretches > light lifts > 5k > stair climber > 30 min bike
B: rowing > jump rope / stretches > hard lifts > sub maximum "fire fighter " tread mill fitness test ( incresing incline + speed ) > stair climber > 30 min bike
C: Rest or play golf
A:
B:
A.

should I have more rest days or more exposure to running ?

Why can't I run for shit? I always feel short of breath. Could it be because I have my nose fucked up? My nose is crooked and it gets clogged easily. When I run I can not breathe through my nose, and so I get tired very quickly.

Or maybe I just to train more.

What do you think?

>>38457828
Not every running shoe is built the same. Jesus you millenials.

>>38457847
Hydrate

>>38457855
I mean when you break it down, every shoe is pretty much the same.

Has anyone attempted to fuel an endurance run with zero sugar? I mean no honey, malto, corn sugar so on. If it is possible I cant seem to find the balance, I get 60 mins into a hard training run and can feel the bonk start to come on any more than 90 mins i HAVE to fuel with fructose/sugar or some type or I cant keep going.

I have a 50k trail run in a month and was looking for some more information.

Oh and I'm Male 47 , over 6 feet tall and 190lbs.

>>38457711
>>38442601

>>38457883
They are not anon. They react different. It's not how thick the sole of the shoe is, it's how dense it is. How it reacts to your striking etc. You need to try 3 or 4 brands and models to get the one that suits you. And you do that by running.

Barefoot is a theory which only has proven right at marathon, with those african skeltals winning everything. But there's a lot of factors that the barefoot thesis doesn't take into account. If it is so great, why is it that always those same hungry african skeltals win everything? Something besides the form gives them that edge. We all still wonder what is it.

>>38457889
>Has anyone attempted to fuel an endurance run with zero sugar?
Kek no. For what purpose? Aren't you allowed to rehydrate during the race (gels)?

>>38457939
Barefoot is good training, which was how those Africans became so good. They ran barefoot. They had the advantage growing up.

Also there are many Americans that are near those Kenyans level. Galen Rupp and Ryan Hall for example.

>>38457980
And still, the africans are unbeatable, so it's not the form.

>inv3+1 genetics

>>38457847
You should be breathing through your mouth anyway.

>>38458231
I thought you're always supposed to breathe through the nose and out your mouth

>>38458267
Nah, mouth is bigger so more air.

>>38458282
You're supposed to use both you ninny

>>38457847
Train more. Eat smarter/possibly fewer calories. Lose some weight. You're not conditioned yet.

It'll come if you stick with it. Will be easier if you get lighter.

>>38455699
Same. Sometimes it's the combined unenthusiastic mental state followed by a brutal first 3-5k giving way to an invincible run at a blistering pace after that.

>>38457960
my Doc and another training Doc that I respect have both said that it is possible. The race allows you to eat whatever and whenever. My subjective experience tells me that I can't make it happen.

And yes I fuel with a mix of gels and real food durning a 50k.

>>38458483
What else besides gels are you able to put down? I even have trouble with really ripe bananas.

>>38429926
How the fuck do i fix this, im a cross country-distance runner but i also want to look like hercules, is it possible? can i escape this anorexic skinny body of mine and still do distance?

>>38458521
Avacados, chia, oranges, almond butter. peanut butter. That was in addition to the gels and 500ml of water per hour +/- a little.

My stomach was ok but I walked out of the food aid station for a good 10 mins before I ran again.

>>38457251
I would be fkn glad to be Neil, 74 years old and ran a 2.17 42km

>>38430410
This could be short hamstrings. Quite common if you sit alot or transitioned to standing work in the past few years

File: 1467014122901.png (611KB, 699x699px) Image search: [Google]

611KB, 699x699px

>finally get to 5k
>go on a trip with mates, drink for a week
>fall sick for a week
>decide to try sprints today
>do 3 100m sprints and almost vomit my insides out
This will be fun.

How many days should I wait between runs at the beginning? I ran for the first time on Wednesday and I was pretty sore around the back of my calves and achilles tendons. I thought I could run today but when I woke up it was still all sorts of fucked to the point where I don't think I could run half that of what I did on Wed. Now, about an hour after I woke up it's not really that bad anymore. Should I still wait another day or two or go for it today?

>>38454720
Thanks! How about stretching it? Or do I just do that with calf raises on a stair?

>>38460224
Wait it out.

>>38460462
Until when exactly? Until it's gone completely?

Is there some unspoken rule that says all running shoes must be ugly as hell? Fuck's sake.

>>38460437
Calf raises stretch the muscle.

File: p6210175.jpg (687KB, 2048x1536px) Image search: [Google]

687KB, 2048x1536px

>>38460805
no

>>38461148
The original question was about the Achilles tendon.
Calf raises seem to strengthen the calf, but what about the tendon?
Sorry, I never had this kind of problem before, ususally I just run, swim, climb, cycle, whatever. Specific exercises for specific parts of the body are new to me.

>>38460472
Yes

>>38461178
If you're implying they're not ugly you are deluded pal. Why do running shoes always have to be in gaudy colours?

>>38458553
Only if you want to be slow

>>38461192
Because they make you go faster

>>38461192
so cars don't run you over

>>38461192
But the red ones go faster, Anon.

Any advice for 4-7km xc flats? Don't care if no support, just low weight

>>38461192
If they have go faster stripes it's even better

>>38461240
My legs are weighed down by gravity.

Can I run my daily 5k with a stuffy nose?

>>38461392
Well idk, can you? 5km isn't that far and a stuffy nose isn't that bad. If you're getting sick obvs don't run

>>38461392
Try it and give up if it doesn't feel right

>>38457980
They run barefoot bc they can't afford shoes. When the get a contract they put shoes on.
2americans 60yrs apart. One before the total African dominance and one who isn't really on the same level. Shut the fuck up and keep your useless opinions to yourself

>>38458714
M8 it's only a 50k run. Why are you eating do damn much and so much variety? A good breakfast and knowing your gel requirements should get you there alone. Also, don't waste your time with water. Drink your fuel and your body wi respond better.

>>38461187
You don't strengthen them mate, you make everything around it strong and fkexible so it works as best it can.

>>38461392

I breath through my mouth, straight up don't care how retarded i look. You get a lot more air going in and out. Cardio is pretty much the best way to feel better if you have a cold, it'll suck during but the rest of the day will be great. It fixes hangovers too, strange but true.

>>38459164
nigga pro sprinters wait 10-20 minutes between sprints

File: image.jpg (32KB, 480x356px) Image search: [Google]

32KB, 480x356px

>>38429877

So I've been doing 30 minute build runs the last few weeks, the idea is that the first 10 minutes are a job, the second 10 minutes are at steady pace and then an increased pace for the final 10 minutes, being quite new to running I was finding it really hard to measure my own pace and the first few times I was starting way too fast, then getting too fatigued to continue past the 20 minute mark,cans ended up doing the exact opposite of what I was meant to.

Finally managed to nail it yesterday, started off at about 9'30 per mile pace then managed to increase my pace by around 30 seconds per mile for the second interval, and then another 30 seconds per mile for the final 10 minutes, was absolutely buzzing, weather was perfect, really chill and calm, sun was setting, had a light breeze around me and I run down near the beach so you get some gorgeous views, it all came together really well and for the first time in several months of running I actually felt great and feel like I made progress.

Have a 3 miler on Saturday and I'm hoping to get a sub 27 time, I'm looking at being able to get to sub 24 by about November, now I'm learning how to pace myself I'm really confident and looking forward to it.

- end of blog

>>38462080
Grats anon. We're all gonna make it :)

>>38461178

BASED LUNARSPIDERS. One of my all time favorite racing flats.

>>38461241

Nike Waffle XC is good bang for the buck, Nike Victory XC and Adidas Cadance are a little more pricey but very nice.

>>38461392
Breathing through mouth is easier anyway.

>>38457847
Run slower

>>38437798
stupid nigger

>>38461187
Loaded eccentric calf raises 3x15 on a step going down for 5 seconds for each rep 15 times for 3 sets twice a day morning and night are 100% scientifically proven to fix achilles tendinopathy. Search it up. Should fix your problems in 3 weeks.

Trivial question guys. Do you shower inmediatly when you get home after running or wait to cool down first. I always wait to cool down but for no particular reason. Any broscience?

>>38463450
I can't imagine it makes a difference.

>>38457847
i have same issue

i breathe through mouth,
proper hydration fixes cotton mouth

>>38463450
I sit outside shirtless for 15 minutes. Could be just me but I'm still producing sweat when I get home, so I like to give some time to sweat it all out. I absolutely hate getting out of the shower and still sweating.

It'd probably be different if I took cold showers but I'm a pussy. xx

>>38463450
i wait because if i dont then im sweating the moment i step out of the shower which is the fucking worst

plus i do core everyday after my run. pushups/situps/planks etc

Does anyone know if there is a Hansons plan for a 5K? I like their approach to training, and I'd be interested in seeing it applied to a shorter distance.

>>38463841
Once you do it sometimes you will never leave the shower in hot mode never ever.

2-3 min in cold water at the end feels the best and the muscles are relaxed as fuck.

So I tested my Vo2 max using one of those chest straps and apparently my score is 56 which is 'good'. On the other hand my running times are pretty average, 5k in 24 minutes for example.

What should I be aiming for as a 22 year old male?

>>38465619
Sub 20 minute 5k is a start

>>38465636
Thanks, my aim is to average a 7min/mile pace over long distances. What's a good Vo2 max?

File: CIA.jpg (37KB, 615x409px) Image search: [Google]

37KB, 615x409px

>>38447462

>>38463373
Cheers, I'll definitely try that!

Hey /rungen/,

I'm relatively new to running. I have been working my way up to my goal time of 45 minutes. However, sometimes when I run I have gas/nausea, to the point where I have to stop. I don't vomit or poop, but the bloating stays for a few minutes and then leaves. Anyone else experience this? How to avoid??

>>38467583
Maybe try eating something different prior to running? Or eat a bit less? The nausea could be due to a lack of hydration so make sure you've been sipping water throughout the day.

>>38462328
ty

About to do a late night run by the ocean. Anyone else like to run late at night?

27m, 6'3, 260lbs, 27% BF, cutting at a 1500kcal deficit, so losing roughly 3lbs a week and doing stronglifts 3x a week.

I took a week of lifting and could run 3kms (~2miles) fine, but now that I've been lifting again I can't even make 500 metres (550 yards) without running out of gas.

Should I do HIIT or just run until i'm gassed or just do LISS?

>>38470430
What are your goals for running? I just like being able to run longer so I just run a lot. Whatever your running goal is, running anything will help.

C25K or just run/walk 5 kilometres minimizing walking?

>>38470474
Main running goals are to just run longer, I don't care a lot about speed at this stage, but if I could consistently run for 30 minutes -- even if it was only for 4kms I'd be happy, but I find that maybe one in every 4-5 times I try running (started about 4 weeks ago) I gas out quick or get splints

>>38470414
>tfw

absolutely love it. Cloudy night here where I live, so my run this evening wasnt as good as it would have been on a clear, starry night.

File: 1434617594553.gif (97KB, 498x594px) Image search: [Google]

97KB, 498x594px

>tfw wanna go for a run but dad's here and won't let me

>>38470508
Run smart. Obviously get mileage, but get rest and don't be running more you can handle. For your goals, you want more mileage. Try C25k?

>>38440155
Don't drink coffee before a run or at least if you do take a shit first. I literally pooped right into my fuckin shorts a few months ago about 400 yards from my house because I couldn't make it back in time.

>>38470414
Now that it's getting colder, I might switch from early morning to late night running. Though I'd seriously have to look into getting reflective gear if I wanna keep running my route.

>>38470484
C25k gives you a structure to follow. Some people find that easier than making it up as they go.

If you are used to exercising / sports, just listen to your body and take it easy in the beginning. If you start from zero, you might not know what your body is telling you, so following the programme might be better.

I've got 1 lung, and I smoked for 3 years but quit 3 years ago. I've got the lung capacity of an asthmatic child. Maybe worse. When I run I lose breath really fast. I can maybe run for about 1km then I need to take a walking break for a few seconds. Does anyone know any breathing techniques to help?

Also, how much is my breathing affecting my running? My calves always hurt after 1km too.

TLDR: got some knee pain
I know this is a running general but there is no cycling general and you guys might help me

I've started going to the gym by bike the last month or so.
It's like a 15-20 min journey, around 4km long

Since my bike got stolen I've been using my mother's bike, which had the seat pretty low (now I raised it)
So, I've been having some discomfort/slight pain in the patella region.
Also a bit in the interior side, like where the vastus medialis goes into the knee, and under.
I guess it's just tendon being inflamed by my shitty cycling form right?
Shall I take the bus for a while?

>>38470569
Go anyway, fuck him

Any tips on running in a caloric deficit. I'm adapting myself to running whilist half starving because I'm training for the army.

Do I just need to get used to it or are there some usefull tips?

File: 1472215942001.jpg (23KB, 457x343px) Image search: [Google]

23KB, 457x343px

Cardio kills gains but continue fag

>>38470569
How can your dad stop you from running? Seriously wtf

6'6", 334 lbs, 24 years old. Cardio fitness mostly consists of biking as walking (walking no longer gets me to my target heart rate)

So I am starting to jog/ run. Any advice for a beginner?

File: 1470684699917.jpg (476KB, 1600x1144px) Image search: [Google]

476KB, 1600x1144px

i want to have a fast 100m how do i train anons?

dear diary,

week 1 day 2 of C25K was loads better. I didn't feel like a dying horse 6+ out of 8 laps in

I have to wait 2 days between runs though right now, wish I could go every other day

sincerely,
anon

>>38461930
this entire post is wrong. i simply do not have the energy right now to go into detail about why each and every one of your points is wrong, but i just thought i'd let you know.

>>38472891
Definitely take it easy for a while, and watch whether it gets better.
I'm quite surprised that such little cycling should cause this, however.
For the future, try to pedal at a higher cadence (everyone who starts is too low, you won't be the exception) - 80+ rpm is what you should aim for.

>>38473774
Start slowly, or you will get injured. Following a programme like >>38474243 him should be save.

For more info, what is your athletic background? What are your goals?

For any of you guy that are stuck training on a tredmill this page is pretty useful, it converts tredmill mph pace into mile/5k/10k time

http://www.surgicalartistrymarathon.com/running-speed-pace-chart.htm

>>38472948
Drink water throughout the day so you at least feel somewhat full.

>>38469126


I will take both tips into consideration, thanks anon!

>>38429877
pattella injuries due to overuse. I get them. HOW DO I AVOID IT?

>>38476574
And still clock in the miles. Of course.

Running is a great cure for a hangover.

Former hard core runner here. I've been having really bad lower achilles pain for the past 2years now. Used to be able to run just fine. I've gone from minimalist shoes to the most padded shoes around and still hurt. Any one have any suggestions to help with the pain? Can't even finish a 5k any more....

>>38470569
Just run away from him anon

As someone who is currently training to run half a a marathon for the first time, would it be fine to incorporate a bit of HIIT training at the end of my runs or I'm going to kill my legs by doing so?

>>38476780
Sure, some post-run sprints/strides can absolutely be beneficial.

File: squat.jpg (40KB, 624x450px) Image search: [Google]

40KB, 624x450px

>>38429877
Alright, whats up this is just a quick message to all you haters out there that try to bring me down, i just want to let you know that shit dont even really fuck with me that shit just makes me feel better about myself cuz i know inside you're the one who has a lot of pain, i mean look at these olympic size quads and these Brazilian tier glutes i have developed here, btw your mom was here earlier she was laying out with sun oil all over her dick getting sunburned and i put one of my adipowers on her dick cuz i protect and care about people. We're over here eating oats you cant digest from regions of the wheat field you never even knew existed, you could be sharing this with me but because you're a salty ass weak brosplitter fucking 1pl8 squat repping skeleton you aint get to come eat steaks with me and its just that simple, you could've had ice cream and pizza and now you fucking eating lame chicken breast and rice with your "lovely" girlfriend in your poverty ass apartment kitchen so next time you feel like hating go into a place of love in your heart and start loving, i fucking hate you.

>>38433540
No, run your own pace

>>38434342
Maybe loosen up your core while running.

So I bought running shoes, tried them on and they feel great. Never ran before. What do I do? Do I just put on some appropriate clothes, go outside, and just...start running?

Should I run couch to 5k alongside a novice LP program, or would it interfere with my progression?
If so, would I be better off starting to run once I milk my novice gains, and progress once a week on an intermediate program?

Are there any decent lifters that run 5k every morning? It sounds like a fun long term goal.

>>38478122
5k is not a long term goal unless you are just learning to walk.. Long runs every other day would be fine.

I've been kind of running on and off for the past 1.5yrs and I just got back to it after a long hiatus.
After some preparation (3km run and 6k run) a few days before I really pushed myself to my limit and I did ~7.25km in 43mins.
This was 3 days ago and my legs are still a little sore, so aside from playing some light hearted soccer I haven't exercised.
Is this normal after pushing yourself to your limit?
Should I keep pushing myself this way or just going for shorter runs but more regularly?

>>38478386
if it doesnt go back to normal within 1-2 days seek help

>>38478382
>Is this normal after pushing yourself to your limit?
Sounds pretty normal to me considering your preparation was two runs amounting to 9km
>Should I keep pushing myself this way or just going for shorter runs but more regularly?
What's your goal? If you want to get faster over a distance like 7,25km you should definitely run more regularly, but you shouldn't go for shorter runs but gradually build up longer runs. A tempo run (for example 20min at a moderately hard effort) maybe once a week is OK too

>>38429877
Am I still gaining endurance if I'm using a treadmill?

>>38478515
Don't really have a goal but I'd like to keep increasing the distance, reaching 10k would feel great.
Thanks anon.

New thread

>>38479172

>>38479172

>>38479172