/running/ general

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>Sprint For A Six Pack
>Want to know a secret? Every time you lift your leg in the air while sprinting, you're working your abs.

http://www.bodybuilding.com/fun/ask-the-ripped-dude-whats-the-best-form-of-hiit.html

just started running this summer just bought a smart watch.
it says i
burned 367 cal
distance 3.87 mi
avg hear rate 137 bpm
avg pace 15'45 mi

can someone post there info so i can get a gauge of if this is even close to what a normal human is supposed to be capable of or if i'm just unhealthy

Got the pre-marathon race jitters. I hope it doesn't rain tomorrow when the race starts.

Also: hill sprints.

>>38746351
>15'45 mi

15 minutes per mile?

Also, what's your resting heartrate according to your smart watch? Does it seem accurate - do the old pulse count and compare it to your tracker to see how closely it matches (when at rest).

About 100cals a mile is reasonable. Heart rate wise that also makes sense - certainly you should expect it to rise quite considerably. Being 2x your resting rate doing activity is normal, 2x + to 3x is normal when really working out.

>>38746351
Your pace is pretty bad. Did you walk/power walk during the run? Or did you have to wait for a bunch of crosswalks?

A pretty normal mile pace is 10 mins/mile. I don't know your fitness level but maybe you're trying to run longer distance too soon.

A 15 minute mile isn't good anon; I'm not trying to be rude but a good pace is 7-8 min/mi. The most important part is whether or not you enjoyed running tbqh

>>38746127
I decided to train my sprint when I become able to jog for 20 kms.

I really want to do half a marathon sometime in my life. Not interested in full marathons, I like jogging, but doing it for 1+ hours is fucking boring.

>>38746102
did running for a while with sprints at the end of sessions, feelt like shit

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>really bad shape since forever, never liked running
>the longest recent run I did was about 2.4km before running out of breath

>wake up in the morning
>feel like running
>do 5k for the first time in my life

wat

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Story time /run/
>never ran more than a 10k in my life
>sign up for a half marathon
>set a goal time of 2:20
>been training since may
>had to take several weeks off here and there due to injury
>never gave up
>just finished last long run before taper (pic related)
>holy shit i just squeezed in under 2 hours something i didnt think was possible
>stoked as fuck about it

we're all gonna make it bruhs

>>38746630
Have fun with those shin splints for the next couple of days :^)

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>>38746630
Happened to me too second time I tried to run after not being active for a while. First day I couldn't even around the block.

I was so disappointed in myself and said fuck it I'll try again in two days. Then I ran for more than an hour and was probably the only time I ever got runner's high.

>>38746647
Nice man. My first half was around 2:20:00. My legs were rekt for a few days but the second half I did I was good the next day.

>>38746630
I don't know what it is but "just doing it" really works for running. I would always end my runs after about a mile and said fuck it one day and ran 1.8 miles. I took that mentality further and just ran for 3 miles the other day.

i run 3k two times a week. theres some hills on the route and do hill sprints, as many reps as i can handle

>>38746678

As though that's enough distance to do anything. He probably gained weight during that run.

>>38746711
yea my legs felt cooked about the 8-9 mile mark in my training but started doing cross training and hills to strengthen them and now they feel pretty good

>>38746453
>>38746467
my normal hear rate is 82 rite now. i was on a park track & was just trying to keep my heart rate above 124 so i walked than ran rinse repeat. i would run it would go up to around 180 than i would slow to about 130 then go again

>>38746351

You should be walking a mile in that time, your doing something wrong.

>>38746630

It's all mental. Your body will do anything you ask it to, it's all in your head that stops you. You had the right mindset and that's what made the difference. Keep up the good work.

>>38746958
>Your body will do anything you ask it to,
Lol try telling your body to squat 1500 pounds and see what happens

That's bullshit

shin splints pls go and stay go

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>>38746127
>He fell for the "distance running kills gains" meme.
Why do sprinters act like you get get huge and still run distance?

>>38746568

Same. I used to think I wanted to aim for a marathon but a half marathon is enough.

>>38746922
>resting heart rate is 82
Keep up with the running. You need this. There's a lot of benefit that will come from staying in about the 130-160 range. If you're going to go above 180, do it as a sprinting workout.

Highlight of this morning's run was ascending a large hill to the highest point in my (admittedly very flat, midwestern) city in the pouring rain. Fucking amazing feeling.

since we all know running long distance is catabolic how do I mainly shed fat while keeping my muscle gains

I read somwhere that a daily slow pace for like 30min is good enough but what do you guys think

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>>38747043

Not everyone desires to look like a pleb

>>38747164
Make sure to get enough protein.

>>38747102
for some reason even when jogging i can stay between 130-160 it goes rite up to 180-190.
it might just be that i'm small and chubby 5.3 156lb

>>38746102
fucking sprinting almost kills me

>>38747043
it's not that it kills gains by itself, it's that it kills time. if you train for really long distances, you're gonna have 2+ hours running sessions multiple times a week. I'm not a fucking NEET, if I invest that much time in running I'm not gonna have time for weights.

>>38746102
>felt light pain after running on wednesday
>go to the cardiologist today
> blood presure is 154/75

wtf?? I'm not even fat

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>>38747170
So get only as big as you want. If you like sprinting, that's fine, but it's BS to tell people that you turn into a skeleton if you run distance. All you have to do is eat enough and lift like you should be doing anyway.

>>38747247
>you're gonna have 2+ hours running sessions multiple times a week
only if you want to be competitive for marathons and ultras

>>38747213
It comes with practice and running economy improvement. A lot of people just starting out will either try to slow way down or outright walk if their heart rate gets too high.

Phil Maffetone is one of the guys who has written a lot about using low heart rate training to develop good running if you want to read more about it.

35 posts in and nobody discusses on what the best pace is to stay lean

To the /fit/ runners here let me know the following:
1. what heartrate
2. what pace(distance/time)
3. frequency
4. daily timing(how many hours pre lifting or post for example)
5. how much increase in food

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>>38747247
I really disagree with the assumption that you have to be NEET to find the time. I'm working an average of ten hours overtime each week, but I find it easy to fit in 50 miles per week (should take less than ten hours at the most liberal estimate) and lift for a bit less than one hour three times a week. That's less than 13 hours out of your 112 waking hours leaving you about 100 hours to do everything else.

Of course, if you want to get absolutely massive, you have to put in more time than I do. I'll be the first to admit that I'm not really a big guy. That being said, I don't look anorexic, and you could easily put in half the running time that I do and still get good results.

Again, I'm obviously not big, but consistency does (relatively) a lot over the years.

>>38747292
>not posting the topless asian grill

>>38747461
1. This depends entirely on what type of running you do. If you sprint, your HR is gonna be a lot higher than if you go for long distance. Both can be a good tool for staying lean
2. See above
3. I really like going 5 days per week, but 6 is a lot more common for people who want to put in higher mileage.
4. Depends on which type of running you do. If you're going slow, you can probably have running and lifting closer together because you aren't burning through as much of your glycogen stores. If you sprint, leave more time between the two and try to eat a meal.
5. 100Cal per mile is usually a good estimate for distance running. I assume it's more for sprinting, but I can't tell you more without bullshitting.

>>38747547
>If you sprint, your HR is gonna be a lot higher than if you go for long distance. Both can be a good tool for staying lean
yeah but sprints would buttblast my regular training so I think I will be do regular slow pace running

My main goal is staying lean while adding some cardio gains as a bonus. I was thinking about running for like 30min every morning, I lift in the evenings

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>>38747546
She's intense. The canoeing trip was a day after we finished our first triathlon.

>>38747247
>you're gonna have 2+ hours running sessions multiple times a week
Butthurt "sprinter" confirmed. I run 4x/week. My schedule is:

>Monday: 3 miles
>Wednesday: Speed work/800 repeats + hill sprints
>Friday: 3-5 miles
>Saturday: Long run 12+ miles.
That's not 2+ hours multiple times per week. Continue the sprinter stupidity. Thank goodness you're a rare minority.

I do add sprints to my fitness routine on the off days. So it's usually like 2 times a week. A short stupid story

>legs day
>decide tomorrow I want to rest, no sprints
>this means i gotta sprint the same day as my legs day
>go for it on the evening
>step up on the track
>mind set is set
>start
>sprinting is fucking hilarious after training legs the same day
>i actually run and laugh at my legs pain and exhaustion
>didnt even finish my 100 m after I turned back and went home

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>>38747585
That might be harder in practice than it sounds. 30 minutes every day is doable, but you might want to consider having a rest day or two in there. Most people who run every day will have some days where they only go one mile and other days when they go longer.

You'll still improve if you do that, but it can get really hard to stick to after a couple months.

>>38747649
I understand, thanks

>>38747461
>1. what heartrate
This is individual based on weight and age.

>2. what pace(distance/time)
Whatever challenges you but allows you to continue.

>3. frequency
Depends on your goals.

>4. daily timing(how many hours pre lifting or post for example)
Whatever works for you. Many suggest lifting then running, but I prefer running then lifting since running is an excellent warm-up and I always do better lifts if I run first.

>5. how much increase in food
Depends on your goals. Cutting or bulking?

tl;dr--whatever works best for you. Experiment.

>>38747632
3 miles is nothing though

>>38747632
I really don't think taking such an adversarial approach is appropriate or necessary. Some people just don't like distance, and their favorite part is 400m or less. There's nothing wrong with that.

What race do you train for? That looks like a 5k plan to me, but I never know for sure.

>>38747665
Anon is correct.

>>38747685
3 miles is three more than no miles. If that's what gets you out the door for 52 weeks, that adds up to 156 more miles than skipping the day.

>>38747685
>showing he knows nothing of long distance training

>>38747720
>running 12+ miles for a 5k
Are you sure you do all ultramarathons you've claimed you've done?

>>38747649
According to my sports watch I never do less than Tempo training when I'm running. One time I tried to run at a 10min/mile pace for a few miles for some low intensity work but it felt ridiculously slow and I might as well have been walking.

What is Endurance/Overdistance training? Walking?

>>38747247
>Implying we couldn't spare two more hours after 8 hour arm workouts.

>>38747740
If you're serious about your 5k time you'll definitely be running 12+ miles

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>>38747740
Here's the finisher's mug I got from the Voyageur 50 last year. I was a bit over 10 hours, so not really a good time, but not terrible.

Some 5k runners will run as many as 90mpw. A 5k is almost entirely aerobic, so runs over 12 miles have their place in some 5k programs. If you think I'm belittling you, you shouldn't I happen to think 5k is a very fun distance.

>>38747766
Endurance/Overdistance is more on the mid to long run range of things. It might involve walking, and sometimes you will have to run slow enough to feel like you're basically walking. Run programming based off the Lydiard school of thought says that you should do lots of long, slow miles early on to build up an aerobic base. Once you've got the base established, you can include more speed-based training.

do you guys run everyday and if so what warm up do you do?

>>38748228
I do 6 days a week. Usually warm up with a half mile jog and then dynamic stretching.

What kind of spikes should I buy for 100m sprints? Do I even need spikes?

Is there a good beginners sprint/hiit program for post-c25k?

Finished marathon today. Feels both goodman.jpg and badman.png

>>38748705
Yes, why are you asking?
Why do you want to sprint?

>>38749283
Good job! How'd it go? Did you bonk? Any plans to race another?

>>38749283
Grats! Please blogpost senpai

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>>38749478
>Why do you want to sprint?

>>38746102
He's got a terrible starting position, there's no power where he is. Needs to spread out a bit more and stop trying to pack himself in like the professional sprinters he is trying to copy.

>>38750304
Yes you are so right man haha. that guy is just a wannabee sprinter, i bet he is so slow man haha good spot!
what a poser lmao

>>38746102
I run 5km every day and 10km once a week. My company signed me up for a full marathon in 2 months time. Any training advice from you guys?

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>>38750304

Bruh, he's the 400m world record holder, world and olympic champ. He's the first human to go sub 10s in 100m, sub 20s in 200m, sub 33s in 300m and sub 44s in 400m.

Any books about track running?

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>>38750304
>>38750392
obliterated

>>38750391
they dun goodf'd

>>38750391

Pray hard

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Should I give an acknowledging nod or smile when crossing paths with other runners?

Sometimes feels awkward when someone is running past me alone on a path.

>>38750658
Only if they are not a hobby jogger. Hobby joggers don't deserve respect they deserve disdain

I run long distance all the time because I'm addicted to running. Is sprinting really a good way to build leg muscles? I'm tired of being so slow.

>>38750706
Yes sprinting builds leg muscles but if you just do some half assed sprint sessions on your own you won't get fast.

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>>38750392

>>38748705
i just copped nike zoom s8's

the s7s are better

I'm autismo and feel weird if people see me sprinting even though I'm quick and not fat. How do I stop this

>>38751531
This. I tried sprinting at night on campus, but for whatever reason, these middle school kids were walking through there and decided to stand, watch, and clap. I might be slow, but I don't look out of shape. I haven't sprinted since.

I thought the track at daytime would be better, but my sister has reported being stalked by old refugee men when running laps there.

>>38751531
Go early in the morning before people are awake
Find a secluded trail
Get more in the zone and stop giving a shit about others

>>38751596
Motivation to run faster then. Plus they aren't going to hassle you if you're male

>>38750431
Once a Runner is about a miler. Good book IMO

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Can someone tell me what type of shoes these are? Figured here would be the best place to ask

>>38753400
reeboks...

post mile PR? just got 5:43 and am p pumped

I ran 3km in 12m30sec yesterday. How good/bad is that?

>>38753400
shitty ass reeboks. Stay away. Go with asics or saucony. Don't cheap out, it will cost you in the long run. Look for the asic nimbus or kayano if you have flat feet. For saucony something like the triumph iso or hurricane if you have flat feet.

>>38753400
>not asking /fa/

>>38750730
what do you mean on your own? You need a trainee or some specific program?

best running shoes under 50?

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Going to start in 5k race today for the first time

Best time to date 21:49
Wonder if i can smash this this

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>>38749606
>>38749846
not sure if serious, but I'm going for blogpost anyway

excellent weather, borderline cold, +13 C, which is just enough for t-shirt and shorts, though many were already running compression tights or with several layers of shirts on.

First 10km went fine, second 10km a bit faster though it started getting tiring, was holding a bit back with energy reserves because I did not want to crash during 30s. So, 21km around 2.09, a bit slow but comfy and relaxed pace. 25km I start getting tired, with 29th km the slowest one (7min), a few km after I start rising from the dead and increasing speed as finish line gets closer.
The organizers decided that 21km race would start 2 hours later than the actual marathon, so our thin stream of marathoners entered a large mass of halfrunners somewhere around 31km or so. And boy, it did feel good to hear these halfrunnes banter and complain about already making it halfway and how they were "almost there", with me beginning to black a bit with eyesight in the mid 30s...
So, having saved energy during first half, I found myself increasing speed during the last 7-5kms, not wanting to be outdone by halfunners.
Though that last 30 min of higher than total average speed was not enough to get a better time, I'm still happy for getting a time below 4:30.
(crashed hard during 2nd and 3rd marathon, this 4th one went much better)

maybe next marathon I get up to 4:20, and in a year or so I might even reach that 4 hour barrier. or not, I'm somewhat a slow runner, even after years of running.

>>38754132
damm

Got a half marathon today. I'm not prepared at all. I can do maybe 15km at most. Tips for still completing it?

>>38754120
>yfw my best 5k time is 16:10 i ran in an 8k.

>>38754298
take it easy and keep your breathing clear

why the fuck would you join a marathon if you didnt train for it anyway

>>38754328
It is not that I didn't train for it I just didn't train as much as I wanted. I still go to the gym 6x a week and above that 2x running. But I never did a full 21km but I can do 15km.

Another question. Should I take pre-workout before running? If so would it be best to take it a half hour before or just before the beginning?

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Just ran this, how am I doing?

>>38754486
take it an hour beforehand and hydrate properly

>>38754480
Preworkouts are generally a lot of caffeine, only take them before interval work or such. I just use caffeine pills now a half hour before. The pwo I use for lifting has beta alanine in it, and I found that feels terrible when running.

I don't use pwo on easy days. I find it makes me run too fast and then I regret it when I'm actually trying to run fast.

>>38753864
You need a coach
You can't just do a couch to 5k thing for sprints.
Sprinting is very technical; I can guarantee your sprinting technique is awful, you need someone who can tell you what to do to change your technique

>>38755055
https://www.youtube.com/watch?v=JCAY6CjF-o0

Ive been watching similar videos, and its been working wonders. I know I gotta check my form with a coach but knowing this and applying it afterwards is helping a lot. at least in your mind you try to fix stuff that you didnt knew, like the feet placement, hand movement and so on.

>plateaued around 3.6km run
>Had 4km as goal for a couple of months
>Did 4km yesterday
>Kept going and made it 5

Is this sort of magic wall a common thing?

>>38755474

How do you struggle to do 5k? Are you obese?

>>38747311
Nah. Amateurs have to get in some 20 milers while training for a marathon. If you don't train for distances like that you're likely to get hurt.

>>38755686

Yes.
And although I've been lifting for a while, starting running two months ago is the first running I've pretty much done in 35 years.

>>38751531
Keep doing it and you'll stop caring in no time.

>>38751531
a few weeks ago I was running/sprinting on this nearby track
there were some 8th-9th graders on their sports lesson, doing Coopers test or something.
at first some of them shouted random stuff to me, that is until they themselves started running, and just got tired. I'm around 7km mark, and these kids maybe doing 1-2km distance. And considering how shitty runners the average school kids are, I'm passing over 90% of them. (some of them actually being faster than me, but then again I was already running 30-40 mins compared to these fresh starters)

anyway, stop caring
you are probably in better physical condition than those looking at you

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how am i supposed to buy appropriate shoes if i have one normal foot and one flat foot

>>38755798

Good for you. It gets easier the more you do it.

>>38756119

Wear one insole with a curved instep.

>>38747027
running is so much more mental that lifting, especially endurance. I mean I won't say it entirely is, I've had my knees buckle trying to push myself in the last km of races, but really there's so much more "fighting the pain"

that said it's more like forcing out the last rep of a set, or when you get halfway up that last squat and spend a few seconds forcing your knees out and trying to push out the last bit of the movement. strong mental endurance in lifting would be shown by rate strength progression really, not so much weight lifted.

>>38754132
It was serious. I always enjoy race blogposts. Grats again! Keep up the good work

>>38754486
You should fix the heart rate monitor.
Other than that, good workout senpai

>>38755474
It's happened to me to. I stalled at 2 km runs for at least a month. I decided to bring my phone to track myself and all of a sudden I had enough energy to bang out 3ks, next week after that was 4 ks, week after that was 5.

>>38751531
If it's at a track then don't feel bad, because everyone there is trying to better themselves as well. Unless it's a college track because then you're most likely in the company of people that are in really good shape and might look down on you

>>38756027
>running/sprinting
>7km
"ok"

>>38753815
this
I goddamn love my asics

>>38758526
>jog 4km to nearby track
>do HIIT, 300m of running medium tempo, 100m of sprint
>therefore running/sprinting

does this explanation satisfy you...?

>>38758625
No, because if you were actually sprinting that 100m you wouldn't be able to keep that up for 3km

>>38758665
No, I'm not doing 3km of sprinting, I was doing HIIT, with the occasional sprinting interval included.
300 meters medium heartrate, 100 meters "gotta go fast" heartrate

>4km to track
>~3km of running HIIT on track
>4km back

and I don't know why I'm arguing about this...

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>Be me walking dog 6 weeks ago see cute girl jogging, catch feels
>find out she run cross at uni I go to
>decide the next day I'm going to start jogging and do a 5k in early October
>Actually enjoy jogging and see progress
>think I'm going to grind and try to run at uni next year
>don't even have feels for the girl anymore

Did a 10k this morning, pic related

>>38758932
Congrats bro. How'd the 10K feel? Was this a race or a normal run?

>>38759250
just a normal run, last week i ran a 49 min 10k so i was pretty happy

>>38759381
Nice. 7:30 is a good pace. Keep it up mate.

>>38754298
Just finished my half marathon. The time is shit because I helped my friend out that couldn't continue. I walked him to the nearest first aid post or whatever you call it in english. Pace was about 7 minutes per km.

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I still don't know how my foot is supposed to be hitting the ground. Some places say land on a flat-foot, others say land on the ball of your foot such that your heel doesn't touch the ground at all (or barely does)

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>>38759620
>The time is shit because I helped my friend out that couldn't continue

>>38759623
Honestly foot strike isn't the most important thing, AS LONG AS you aren't landing on your heel. Forefoot strike generally does promote better running form, but it isn't that big of a difference compared to a midfoot strike.

>>38759620
Fuck what happened to him? I assume injury?

>>38759905
He was nearing a delirious state and had thigh and back pain.

>>38759931
Bet you feel bad for pressuring him to run the half marathon because you didn't wanna do it alone huh

>>38759905
He was nearing a delirious state and had thigh and back pain. Had to force him to go to the first aid post. Guy there said he should stop running.

>>38759943
Kek. He finished it last year and said I should try it to. I started running back in April.

>>38754132

Nice! Was this the Oslo Marathon? I've been thinking about maybe trying it next year, I only started running like literally a week ago though so I got a lot of training to do.

>>38747043
Alex Viada is literally one of a kind

How do I fix my knees after running a race? They are absolutely demolished. I got shit to do tomorrow.

>>38747487
How shredded are you?

tfw tried running 2 days in a row and my knees are killing me

How can this be? I'm actively trying to avoid heel striking so my knees should feel fine!

>>38747043
>>38747292
>So get only as big as you want. If you like sprinting, that's fine, but it's BS to tell people that you turn into a skeleton if you run distance. All you have to do is eat enough and lift like you should be doing anyway.
Most runners don't do that though and look and preform like shit while thinking they can give other people "fitness" advice.
>http://chaosandpain.blogspot.com/2011/02/run-and-youll-only-die-tired-logic.html
>http://chaosandpain.blogspot.com/2011/02/run-and-youll-only-die-tired-evidence.html
>http://chaosandpain.blogspot.com/2011/03/run-and-youll-only-die-tired-evidence.html
>http://chaosandpain.blogspot.com/2011/03/run-and-youll-only-die-tired-evidence_23.html
>http://chaosandpain.blogspot.com/2011/04/run-and-youll-only-die-tired-science.html

>>38760866
Cringe desu

>>38760651

Nutrition and sleep

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Rate my running shoes

>>38759948
>He was nearing a delirious state
Jesus m8 I've only seen this happening while hiking long distances. That's some serious lack of sugar and dehydration.

>>38761960
So now you stand 5'8 tall?

>>38760866
I tried to slog through the first article, this is some bargain bin t-nation trash

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Completed my first marathon, /run/! Though I did not do as good as I would've liked, still it's a great feeling knowing that I completed a marathon. Not to mention, I was warned about how hard Morgantown, WV was for a first marathon due to the brutal hills. They were not kidding, and I did quite a bit of hill training prior.

>>38762081
Post race elevation chart. Nice job though.

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>>38746127

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>>38762247
Thank you. Here it is. Though they were brutal, I didn't have much issue (except tiredness) with them until the final hill close to the finish line. I had a little bit of trouble with one hill because apparently they're doing work, had everything down the base level (made extremely uneven terrain) and no one directing traffic. The final hill was the one that gave me some trouble.

You guys probably wouldn't have any trouble with any of it.

My calves and shins hurt when I begin my run. What can I do to overcome this. By mile 2 it's gone but sometimes I quit before the pains goes because I think I'm going to injure myself.

Been running for 1 month on week 5 couch 2 5k

>>38762572
Do circles with your ankles, that can help with shin splints.

>>38762572
You are probably over striding which happens when your cadence is to low.

I also had that happen to me when I started running. To fix it I start running on the beat of a metronome. There are tons of apps that do this. Set it to 160-180bpm. You will notice that your steps will be smaller because you are trying to hit the floor on each beat. Did this for 2 weeks and my cadence is automatically near the 180.

when starting your routine do you stretch & then run or do you walk a mile to warm up the muscles?

>>38763360
Jog half a mile
Stretch (and stretch post-run too)

>>38763372
can you share your stretch routine for a newbie?

Just experienced my first runner's high in years boys

It's good to be back

>>38763404
Sure. I do dynamic stretching beforehand, and static stretching after. Static stretching is apparently bad or at least not optimal before running.

Before run (each of these I do walking around 20 yards, then switch directions and walk 20 yards doing the next stretch. So basically walking back and forth):
Bring foot to butt
Bring knee to chest
Goose steps
Skipping
Grapevine (where you kind of side step, not sure what else this is called)
Arm circles

After I run I do about a dozen static stretches, each of which I hold for 20 seconds each. I have no idea how to describe these or what their names are.

>>38763468
still never really had runners high. ive had it once when some old man came into my apartments gym and i was finishing up my run with a 13 mph sprint for 0.25 miles. i was going to stop because i was fucking dead but i couldnt be a pussy in front of this old man who was just standing there watching me. only time ive felt anything remotely close.

how do into runners high mode

>>38763473
nice I'll try it thanks

>>38746102
I want to start running next week. The thing is, the place where I live have no roads (no asphalt, just dirt, such is life in the third world) and it's all uphill with bumps. I could go to a place where there are roads but I really don't have time to do that.

Am I going to get injured? Also, which shoes to buy, I need cheap ones. I have some chucks, will they work for a pleb like me?

>>38763486
Not tryna judge, but how often do you really push yourself on a run? I usually get a high after I've really pushed the limit on mileage or pace

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So, as an overweight (not obese, v should lose 20 lbs top) out of shape average guy , is c25k still the way to go?
When I should start incorporating sprints?

>>38763552
Pls respond
Also, where is the pastebin? I saw it last thread.

Hey guys,

I got a marathon in two weeks. I have not ran since I was in elementary school. What routine would you recommend?

>>38763830
I'll take the bait. Don't. You won't make it. Unless you finished grade school yesterday and you were a marathon runner then.

>>38763830
youre fucked. starting from that? 2 weeks isnt enough to even run a mile with respectable time, much less 26 miles.

youd probably need at least 25 weeks of training of you want to run a marathon and not look like a fuck up if you havent ran since elementary school. just practice running. try going at a slower pace, around 6 mph (10:00 minute mile) and try to keep that for as long and far as you possibly can.

>>38763552
Take it easy. You can easily run on dirt roads. Yes get shoes. They are a bit pricey but great investment if you seriously think about running. Else you will be out for 2 weeks after every run because you got yourself injured.

Suggestion on shoes? Don't know you should go to the store and ask. I did that and got some advice for shoes that fit like a fucking glove. You can also mention that you are planning to run on dirt roads.

Don't start price picking shoes though. Like I said it is a great investment.

>>38763552
Running on dirt roads is way better than running on asphalt. You are not going to get injured, but get proper running shoes. If you have never run, c25k is a good way to start.

>>38763902
>>38763921
Thanks m8s. Also, should I increase my carb macro? I usually eat 30-40% carbs. I lift and alread lost 17kg in 6 months. I'm not on keto or something, I just eat like that since I don't like rice.

>>38763967
Nah that is alright. You won't be needing to adjust your macro unless you are near marathon level. If you are starting out and still want to lift just keep like it is.

>>38763981
Alright. I'm gunna make it. I always wanted to run in those marathons, even if it's for meme reasons like helping children in Guatemala.

>>38763721
c25k will work for you.

I'd say to start doing HIIT after you feel comfortable running at least a 5k 3 times a week.

I'm cutting right now in hopes of tightening up my stomach skin just so I can actually see the abs I've been developing by squatting over the years

I'm doing 7mph constant runs for 2 miles now, after which I pretty much feel like dying.

Should I keep this up, slow down the pace, or bump up to sprinting to achieve my goal?

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Whats the best/effective machine to use for cardio? I'm unable to run outside so I'm looking for a machine or something mechanical I can use to substitute.

>>38764366
If you run 2 mi and then feel like dying afterward, that means you're running at above your lactate threshold. In fact, you're probably running close to your interval pace already, and keeping at it too long like a dummy.

If you can stand 7mph for two miles, then you should be able do 5.5 or 6.0 mph for an hour+. That'll burn more calories than any HIIT you could possibly do.

>>38762328

Rudisha does 800m. Wouldn't call that a jog.

>>38764678
So you're saying if I slow down a little I'll get better results as far as fat burning?

>>38764770
Yes. You burn more calories by running longer distances, even if you run them at a slower pace.

>go to footlocker
>all that's ever on sale are ugly bright colored sneakers

>>38764394
Boxing is incredible cardio. Jump rope is great but I don't really do it since it's murder on my calves.

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Waking up tomorrow early to go on an hour run. I can't wait for the nice brisk fall morning runs soon. Have a good run tomorrow guys.

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>>38766110
Most running shoes look like dog shit. I like mine since they are light and have great feel with contact on the ground. Might try something new next month.

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>>38762081
congratz!
First one is usually the best, especially in terms of runners high. (because you have never been that high before)

And running first marathon on a hilly route...well that is some next level masochism.

>>38766280
I meant on sale as in discounted. There are some aesthetic af adis I want but are over 200

>>38762049
>I was too lazy to read
>It's trash

>>38747786
>after
>not doing 8 hour cardio during the arm workout
never gonna make it

how much time do you think I could shave off a 1.5 mile time in a month? right now I'm doing like 11:30-12:00 and was wondering how much quicker I could probably do it, and what would be the best way to train to do so

>>38760866
>t. "I'm afraid of cardio, so I'll repeat the same bullshit everyone else says who is afraid of cardio. Btw, it's all about physique, btw which cardio kills because I can't eat more calories."

>>38768136
Go longer and slower once a week + hill sprints.

Pls post, marathon training girl.

>>38762081
>2928 calories
Enjoy your lack of muscle definition.

>>38768720
what if she eats 2929 calories?

>>38769343
What makes you think that poster is a girl? The handwritting looks like some guy with autism and ADHD.

>>38769548
smaller body, smaller calories consumption
it's a marathon, and the image hints at time being over 4 hours.
a bit below 3k calories spread over 4 hours... I simply assume that the body in question is either a small male, or just a small woman.

try finding out what kind of body uses just 2.9k calories for a marathon distance.

>>38769591
Hungry spooky skeletons are not going to be burning much since they don't have as much weight to lug around for the 26 miles. Add in the hills which will burn even more.

I ran 10km in 45min50 after 6 weeks of training. How much time can I gain if I quit smoking ?
I feel I'm far from my limits

>>38746102
Does running work the same as muscle memory? Say for example I run a 5k in 20 minutes, but haven't done so in weeks or months, will I be able to work back to it within a short time span? Asking because i'm looking to get back into running and need to be at a certain fitness level.

>>38758932
If this is 6 weeks in, you really should. That's pretty damn good for less than two months of running.

>>38769892
well, muscle memory works in a way that even if you are entering afterlife and trying to stay conscious, you can still be running ultra, with your mind delirious your feet will still be able to run.

However, as to muscle sizes, it will take many months before the big muscles become normal again if you stop training completely. That includes heart and its capacity to pump blood; instead of many weak thumps it manages few strong thumps (actual physical fitness) to carry enough blood for the needs of the body.
Similarly, the amount of mitochondria in your cells responds to your body's needs; well trained muscle cells have higher count of them compared to the cells of some fat fuck. However, this count also shrinks in time if you stop exercising.

I guess there are some studies made about "time until body loses peak fitness level", anywhere between 4-10 weeks might be a good average. Some "degeneration" begins as soon as after two weeks of rest, but some perks of being fit remain after 6-12 months.

tldr: it's complicated

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>>38760551
He is, but mileage doesn't have to turn you into skeletor if you make an effort to eat.

Again, I'm obviously not huge, but posting frail, old men and saying distance will turn you into that is disingenuous.

>>38769667
Skeletons won't be running 4 hour or above marathons.

I keep picking up small injuries, at first I thought it was because I was trying to do too much too soon but I literally do a casual 30 minute run and a best effort 3 miler every week, I've been running since about February and started at around 10min per mile, now down to around 8'30 per mile.

I think it's the route I run, it's concrete and more than that it's at a slight slope, so my right foot is about an inch or so higher than my left and the other way round on the way back, I'm gonna do a casual run on grass in about an hour and see what's what.

I only have 2 weeks until I have a selection test for the army, need to do 2.4km in under 10'30, best I've done so far is 11'47 and that was a few months ago, I think I'm probably around the 11 minute mark at the moment.

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>>38760670
Not really at all. I float between 10-14%bf depending on time of year. Could probably go lower if I worked at it, but my training seems to suffer a lot if I hit single digits.

>>38769954
>>38769954
did some quick googling:

http://io9.gizmodo.com/this-is-what-happens-to-your-body-when-you-stop-exercis-1724581507

>For example, Pino considers a person who can run 5 kilometers in 20 minutes. After just one week of inactivity, that person will typically worsen their time by approximately 10 seconds. But after 10 to 14 days, that’s when the percentages really start to drop. Runners begin to experience a reduction in muscle power, and start adding around one minute and five seconds to their time. Between 14 to 30 days, athletes can expect to experience around a 12% reduction in VO2 and a noticeable decrease of muscle power.

>“Notice that during the first two weeks I described it as being a reduction of muscle power,” adds Pino, “but now we’re describing it as a decrease in muscle power.”

>What was once a 20-minute 5K has now turned into a 23-minute 5K. By the 1- to 2-month mark, athletes typically lose about 19-20% of the VO2, and a significant decrease in muscle power. At this stage, they’re pushing 24-minutes or so. After two months, athletes typically exhibit a 26% reduction in VO2.

>>38760866
I think I see where you're coming from, but a lot of those runners are dedicated to the sport of running and see lifting as a means to get better at it (a completely valid opinion).

https://www.youtube.com/watch?v=826HMLoiE_o

That blog is a little sensationalistic for my taste. Persistence hunting, while probably not universal, is still used.

>>38763486

Supposedly, the best way to catch a runner's high is to run at 10k pace for 4-5 miles. Give it a try.

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>>38764394
Jacob's Ladders are fun if you've got one. Swimming is p good cardio too.

>>38770053
Sorry, brehs. Forgot to take off name. Please forgive.

https://www.youtube.com/watch?v=QrDqWbBMA9o

>>38769974
They can if they are women.

>>38769343
>she
I'm beginning to wonder if the majority of posters in these threads are women.

>>38770695
>>38770695
not a majority, I'd estimate at most one tenth... 4chan is very much male dominated, but the occasional brave females might just venture to /fit/

I used "she" because of the low calorie count for a marathon. Which is realistic for an average body female, but for a bigger male good luck being that energy efficient.

>>38750685
>tfw hobby runner
>tfw i only do it because its faster than walking the dog and it takes my mind off things
>tfw im faster than people i know in actual clubs and competitive

i started running recently. still get calf doms after 5 runs, can i expect significant growth though? most other people i see running have decent calves at best. is it because they're so light or because they run differently (heelstrike) or because running is shit for hypertrophy? if the latter, i might as well stop doing it. my endurance is already pretty good from lifting

Massive blisters on my heels. What can I put on them that would protect better than normal bandaids so I can keep running? Or do I have to stop to let them heal? I just started and I don't want to stop because of these damn things.

>>38770997
ive also started running recently instead of increasing my cycling volume mostly because of calf work. They feel stronger now but ive only been running 3 weeks. Certain CNS gains in any case.

>>38770997
I have pretty big calves and after running I can't help but think they've gotten smaller. My quads feel much more toned though.

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>>38770766
If your assumption is true, then who out of the 26 posted the pic?

please post routines
I already do full body weight lifting 3 days a week. won't sprints fuck up my recovery and give me gargantuan t rex legs?

>>38753815
I have asics and i love them but i need more of a running shoe. I used to run avg 5 miles every off day from lifting but havent ran in a while.
Also any tips on how to get back into running? Feel like a slug when i run and out of breathe now

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>>38771540
>>38771540
dude stahp, that's creepy

let people post their marathon results without having random people figure out their identity.

you'll scare away the few brave females that dare enter /fit/

>>38771540
Why is /run/ filled with creepy people who want to stalk girls who run?

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Fuck man too hot today. Planned to go an hour but only lasted 15 minutes.

>>38771581
M: Lift
T: Run 5-8
W: Run 3-5, lift
R: Run 5-7 with up to 30 min speedwork
F: Lift
Sa: Long run 14-24, Crossfit
Su: 5-14

Bike 30 miles round trip for work 3 times per week. Swim 800 yards twice a month to maintain in off season.

Sprints won't give you big legs if you already lift.

>>38771639
>>38771639

wtf is that gif from. It's hilarious

>>38771905
now eliminate those from the 30-39 group and above

>>38771905
Seriously dude, just stop. What you are doing is just creepy as hell.

>>38746102
>Max sprint speed ~19-20 mph
>Despite spinal scoliosis and damaged left sciatic nerve
Feels okay!

>>38771607
Running was historically either a means of escape, or a means of pursuit. Psychologically perhaps runners are biased towards pursuit.

Luckily I'm a sprinter, and therefore superior to weirdo long distance runners.

>>38746102
So the whole running shoe thing isn't a giant meme? I might go to one of those stores that measures your gait etc.

>>38771690
what does 5-8 mean

what is speed work anon

and won't it fuck up my legs if I need to diddy/squat the next day?

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>>38772382
you should try marathons, they are pretty fun

you can never go back though, short distance becomes meaningless once get that +30km runners high

no pain, no gain
big pain, best pain

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>>38771905
>>38771540
You are taking this way too far. I posed that yesterday. I'm just a skeleton who just ran his first marathon. I'm only 135lbs, which means I don't burn off as much energy especially since I was going slow to pace myself.

It sucks that no one can post their achievements without risk of being doxed.

I'm looking to get into some sprints. What's a good routine to use? I saw this post and was wondering how worthwhile it is:
https://www.t-nation.com/training/6-week-sprinting-solution

>>38772462
Post anime figure?

>>38772449
Can't, I don't actually think it's mechanically possible for me. My ankles and lower legs are built in such a way that works well (or simply tolerates) sprinting, but results in a gait that is far too inefficient for distance running. Even if I was suited for it via muscular composition.

I can fast walk practically infinitely though. It's just running at a slow speed that's exhausting. I can get further sprinting while being equally tired.

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>>38772541
>>38772541
huh, weird
I myself suck at fast running, longer distance at easy pace is much comfier

then again long running sessions are a form of escapism to me, detaching from grey modern life and enjoying the nature

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what kind of other leg work do you guys do? Im currently doing a lot of stretches but no squats cause im on a cut so i have shit recovery. Do i need to eat big if i wanna do both again?

>>38772623
Calf raises, deadlifts, squats, sprints, and many different plyometric workouts.

>>38771171
I just drain them and move on. I never really did anything more.
That said, you might be getting blisters because of your shoes or form, so make sure they are ok.

how to stop underpronating

should I just get new shoes

>>38772744
>drain them
Don't do this. Rupturing them is what makes them painful. If you just leave them alone your body will reabsorb the fluids and begin the repair process underneath the bubbled up skin layer. Then when the layer dries up and dies, you can just peel it off and have decent skin integrity underneath.

Puncturing it leaves you with raw skin exposed. Which sucks.

>>38751531
you have to not be a pussy

>>38751531
Learn to ignore them, or just accepted it. Whenever I sprint in public people in their teens and twenties tend to yell and either cheer me on, or stop and watch.

Whatever.

>>38772408
5-8 is miles.

Speed work I personally like either 200m repeats, 400m repeats, 800m repeats, or fartlek.

It will fuck up your legs, so if you decide to do any kind of hard running, lift light the next day.

>>38772881
what if I want some sprints? I think I could remove one or two leg workouts from my lifting days to sprint. for example, remove 1 day of hip thrusts and sprint on week a then remove 1 day of squat and one day of cleans on week B. I'm just scared of losing progress on squats.

>>38773173
Depends. What are you trying to accomplish? Do you want to be better at distance, sprinting, or lifting?

>>38773255
I need to increase my recovery rate for martial arts. I'm unsure if long distance is what I need. when I trained wrestling everyone did it, but it wasn't doing shit for me but giving me ridiculous inflammation and feeling like shit all the time. I did the distance + the conditioning in the trainning sessions which was insane by itself.

now I'm back to judo/bjj. the physical training we do is pretty shitty so the physical part is my own responsibility. I will do whatever as long as my lifts don't stop going up

>>38773535
It sounds like you want to increase work capacity. That sounds like it's going to involve less distance running and more sprinting with high-volume lifting.

The routine I posted flies pretty directly against that, so ignore that routine completely.

In your position, I'd have one distance running day that goes about 3-5 miles and no more.

One sprinting day would probably also be good. I don't know how long bouts/rounds/bjj things are, but try to sprint for intervals that last about as long as you need to be active in BJJ or judo.

How often do you lift, and what sort of routine do you follow? I'd guess PPL would be the best fit, but that's kind of an individual thing.

I don't know what I did to my left peroneal tendon, but it won't loosen up.

>>38770766
/fit/ has a relatively large female population I'd estimate, at least more than the 4chan average.

>>38772462
oh god your nipples are escaping

>>38746351
Your next goal should be 10' mile. To practice getting faster, go on an Olympic track and walk the corners, and sprint the straights. Try completing one full lap. If you can do that, do 2, then 3, then 4.
You'll notice your straight mile time will drop drastically. Not only are you getting in shape, you're getting your body and brain used to moving faster

>>38772382
iktfb

joggers are just pasty skellingtons who wear way too short shorts and run way too slow

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>>38774007
if my balls are not showing, the shorts are not short enough

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>>38746351

A recent 5k I ran. Not currently training very hard. Step up sempai.

>>38771905
what the fuck

>>38746351
15 minutes per mile is literally you walking...
i do 7 min per mile

>>38774141
Yeah sure you can run a mile for 7 minutes but how about the other 2 miles you need to run?

>>38769954
>>38770017
Shit, thanks anon you answered my question perfectly. Now to get back into the grind...

So for those here who lift and run: how do you fit squats and deadlifts in with your running protocol?

>>38774676
A 21 minute 5k is pretty normal for someone who's been running consistently for a few months. You can do it anon

>>38774848
With practice and space between them.

Once you've been lifting for a while and running for a while, the hardest part is no longer recovering. It's eating enough.

Fatass here. Been doing c25k, in week 5 right now. Been doing it every day rather than 3 times a day. Its still really hard on my legs and particularly my feet toward the end of my sessions, diddnt finish the final 5 minute jogging interval today. Its not from my weight, Im only overweight according to the BMI. Could my form be wrong? Would it be a bad idea to try athletic inserts for my shoes?

>>38775263
3 times a week*
Im retarded

>>38775232
Can you offer some basic tips? Like is it important not to run the same day you do legs? How many times a week do you run?

>>38768458
>t. "I didn't read at all"

Is it better to run the straight aways and jog the corners on a track? I get tired very soon because I just started to try and better myself.

>>38775358
Honestly, finding something that you enjoy and will stick with is going to do a hell of a lot more than optimizing your program will

I run 5 days per week (Tuesday-Thursday and Saturday, Sunday) because that's what I like, and it works well for me. I lift Monday, Wednesday, Friday on a full body routine because Monday and Friday get boring to me if I can't exercise. On Saturday I do Crossfit because I have a group of friends that does it. It makes my long run challenging, but I usually just relax and eat for a few hours between the two.

If I feel sick, unrecovered, or unwell, I take the day off completely. I've trained through too many injuries in hope that they'll get better even if I run on them, and it bites me in the ass every time.

It is not important to not run on the same day you do legs, but you probably want to leave some space between them if you can. My work schedule is very unusual, so I wouldn't use it as a template

>>38775535
It's good to include a mix of the two. Along with that, you should include some time running clockwise around the track to stay balanced.

>>38775263
If you're in enough pain that you can't finish w5d1, then you're running harder than your legs can handle for the time being. It's normal, and they'll toughen up quicker than you think. Massaging your legs via foam rolling or massage stick (way more useful for runners, I find) as well as stretching can help with pain outside your workout.

As for during the actual thing, you have two choices. You can either repeat w4, or you can slow down. You'll probably have to slow down if you want to finish w5d3 (20 min run) anyway.

>>38773671
>work capacity

nice unscientific term you got there

>>38746127

lol no

>>38761960

Meme pillows

>>38773671
so one day for sprinting and one day for long distance?

in competition, for judo, one match lasts 5 minutes with a lot of interruptions from the referee, and bjj is 3 minutes for white belts, barely no interruption. but in trainning it's a whole different story

I lift 3 days a week and I'm doing a very modified SS to include more pull/chinups and less squats, with 2 isolation exercises for each trainning day. after I recover from my injury I plan to train on the 2 left week days, so I don't know which days I should be running. Since I alternate diddies with cleans, I was planning to alternate diddies with sprints.

>>38772744
>>38772790
Got it. Yeah I actually got them from some dress shoes that suck, I just don't want it to keep me from running. I'll just try to keep covering them up and try not to rupture the ones that haven't already broken.

>>38772462
Do you do anything other than running? Damn dude do some push-ups or something.

>>38775566
So run the reverse of what I normally do? And do I just keep on trucking because I noticed I have to take breaks everynow and again either my sides are burning too much or my calves are being melted by lava. Should I just tough it out or keep working with some breaks

>>38775660
Here's your (you)

>>38775717
Again, that's only what I would do. SS is a bit low volume for what you want to do. Feel free to add more sets. The running really doesn't matter as long as you work hard at it, and you can recover from it.

>>38775566
Thanks

>>38775625
I finished w5d1 the other day, repeated it today because Im not sure Im ready for w5d2 but I ran in the opposite direction on the "trail" today so in some places it was steeper than when I ran the other way. Im also already going pretty damn slow because I diddnt want to exert myself. Idk if that makes a difference or not. Im gonna keep doing w5d1 until it gets easier, but today was the first time ever since I started I diddnt finish a jog interval, feels really shitty.

>>38775898
You should move on. Go for w5d3, and repeat it until you can do it. Who knows, maybe it's not that hard and you make it.

>>38774848
I run/do sprints after my squat and deadlift days. Then again my cardiovascular system gives out before my legs do.

What's the next step after couch 2 5k?

10k in an hour?

How do you push yourself to go to the gym after a run? I'm fuckin beat afterwards and have no desire to lift weight.

>>38776244
Yeah, my app for c25k makes a 10k one as well.

I just bought a pair of Nike Flexes, and I'm noticing that I'm getting shin splints a lot more often, and when I do, I feel it on my bone, not the muscle. What the fuck? Did I fall for a stupid meme? If so, what shoes should I get for running?

Is it bad to get better at running just to eat whatever I want? I love sweets, chocolate cake, and fast food.

If I can run 50 miles a week can I eat whatever I want with no consequences?

>>38776308
Enjoy your skinnyfat mode. If you are already are, you are going to be even more into it.

>>38776300
Would be awesome to run 6 miles in an hour but I'm struggling running 3 in 45 minutes.

I have to stop and jog so many times throughout

>>38776308
See >>38772462. You are going to end up just like him--almost no muscle mass, fat rolls going over your clothes yet so skinny.

>>38776270
You're supposed to do cardio after lifting because it drains your glycogen stores much faster

Not sure how to word this question, but how should I set my hips while running. I get a weird pain/soreness in kind of the inner hip/groin area on my right side when I get a couple miles in that I think is related to my form but idk

>>38776313
Just keep at it. I used to think I couldn't run for more than 15 minutes straight until one day I decided to go past 15. I ran for 20 minutes straight.

I personally strayed away from the c25k regimen. I'll try to run as much as I can, and if I have to stop and walk then my run is over. I'd rather run for 20 minutes straight than run for 12 minutes, walk for 3 minutes, and run for 12 minutes.

>>38746127
The main difference in this picture is steroids