/run/-Running General

>>38775969
>>38778611

alright /run/, what's the final verdict. to strike with the heel, or to not strike with the heel?

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>>38778872
I should have included this in the first post my bad.
https://www.youtube.com/watch?v=fQ7ewHFw_I8

Heel striking in not good. All that shock has to go somewhere. It's better to have your feet under you when you land with the midfoot the distribute the shock.

If not that shit is going to wreck your heel, knees, hips, and back. I even stopped listening to music on my runs because I noticed my form was off with my feet clomping too loud.

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>only 110km of running so far this month

Should I try to make it 200km before the month ends?

also how stupid will I be if I go running 3 days after a marathon? will my legs suffer?

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bump, where all the runners at?

>>38779619
If you want to run and feel up to it then Have a run man. Your body will tell you if its a bad idea after 10 mins. You've had 3 days to recover after all....

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Somewhat fast person who actually understands principles of training for racing here (pic related). Not sure how many here are actually trying to get faster vs. just get in shape but if you have any questions about improving from 400m on up I'm happy to share what I know.

who /hill sprints/ here

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>>38780749
Fuck that's fast.
I currently run 6k at 4:50/k - how can I train to get faster at this distance?

Pls post marathon training girl.

>>38780776

Generally speaking, the best way to get to being able to hold a certain pace for a certain distance is to run at that pace for close to that amount of time in a practice setting. So if you're trying to do 5k at 4:35 per mile, doing regular workouts like 5 intervals of 1k at 4:35 with 2-3 minutes of rest is a good session to improve to that time. But in order to be able to run a workout like that, you also need to be able to run shorter and faster, and slower and longer. So runs of 5+ kilometers at 5:20 per k with little or no rest, and runs of around 10 repeats of 400m at whatever 4:15 per k is per 400. Add very slow, relaxed rest days in betweeen, more distance is better. Rotate between workouts like the ones I listed both for mental variety, and to work different energy systems in your body. Over time, the same workout becomes easier, or the same effort produces faster times.

Is it normal to feel as depressed as I am after completing a marathon? It feels like life is complete and there's nothing more.

>>38781184

Not sure about the latter comment, but to your question yes it's very normal. Part of it is hormonal. A marathon takes it out of you and can be taxing to your endocrine system, especially without an extensive history of distance running to prep you for it. Eat a lot, sleep a lot, it will pass.

Lol fuck geese, little bastards.

>>38778872
Don't heel strike pls

/fit/izen turned strongfat here. How do I into running? When I try it now my calves get destroyed in like 30 seconds and seize up.

>>38781816
Calf raises and roll them thx. Start with walking for extended period, extend stride a bit to stretch now and again

>>38780770
Yes Wednesdays are the worst. I do 20x100-120m, what do you do?

>>38781816
Really gotta recommend c25k. It's meant to take even the most rank beginner to a thirty minute 5k in a month.

From there, run three times per week starting at like two miles each and increase mileage whenever you feel like it.

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>>38781184
yep
the first one is magical
all following marathons will be about chasing the feel you got on your first marathon

>>38781859
>>38781889
Thanks guys.

Picking running and martial arts up hopefully will slim down

>>38780749
I thought it was min/km and smiled at the "fast" for 5:20.
I will do a flat ultra soon, any tips for nutrition during and before?

>>38782539
Porridge w/ banana

>>38782566
But what about during? Also I will probably shit myself all the way with bananas during the race. No fruit for me.

>>38782586
I try not to eat during my mara/ultras, just makes me nauseated. I have to resort to gel

>>38782633
I don't think I will be able to finish with no calories and 9-10hours of effort.

>>38782669
He said gel

>>38782694
Did not read that, it makes more sense.

>>38781889
>c25k
I don't think I'll ever be able to run for 5,000 km. Seems like a lot.

>>38782633
>>38782669
I tried gel but it ended up giving me huge cramps after about 4-5hrs, have to have something solid. In my drop in the last 2 times I've had a 1/2 sandwich with peanut butter, and another with ham, and in one of my bottles I have oats mixed with a lot of water, probably the best thing for me desu. I've heard of people having baked potatoes but I haven't tried them

>>38782741
It says 25k so it's 25,000km silly

>>38782741
>>38782786
No, you guys. It's the roman numeral C, but 25k times. 2,500km

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>>38782741
it says c25-k, which means "century", that is 100 x 25, giving 2500 km. no need to make 5000km.

>>38782907
But I heel strike so that's impossible

>>38778845
Is it autistic of me to do my longer runs (7mi or greater) on a track?

>>38778872
Looking for advice, I run 5km every day and then 10km on the weekend. Under 30 minutes for the 5km and averaging an hour roughly for the 10km. Now my company signed me up for a full marathon in 2 months from now. I wanted to know what the best way would be to train for that given my current running routine

>>38782961
try to do 3-5 runs per week, maybe one fast 5km, few normal pace 10kms, then start adding the distance for a longer weekend run.
hop now to 15km, do it twice, hop to 20km, do it twice, hop to 25km, do it once, do one 30km, then downgrade to 20km and take it easy with shorter runs during last two weeks before the race.

don't overtrain, and try to get that one 30km "under your belt"/under your shoes before the actual 42km distance. if you feel able to, you could also upgrade ASAP to doing a few 20km distances.

try also running with a bottle of gatorade/sports drink and try taking a few energy gels during the longer runs, so your body is not completely unaccustomed to consuming liquids/gels during marathon.

>>38782937
Thinking that is autistic

>>38782937
Not really. Sounds boring though.

>>38782961
http://www.hansons-running.com/training-plans/beginner-training-plan/
Try that for the last week, you got a nice based covered already.

>>38782961
Is this pasta?

>>38783014
>>38783650
Thanks so much for the info, really appreciate it

>>38784828
Nope just when I asked 3 days ago I only got memes as an answer, didn't help me though

I've been running in minimalist shoes for 8 years now. I seem to have hit a plateau at around 15 miles, where my body isn't tired but my feet start getting really sore (never injured). The soreness goes away the next day.

How do I increase my mileage in minimalist shoes without more cushioning?

>>38785453
...softer terrain?

or maybe you should just accept that different humans are different, and some of our feet last better and some worse when it comes to need of cushioning?
Asphalt and lack of cushioning don't go well together. Try finding the nearest African savannah-like terrain.

>>38778925
Very informative vid thanks for posting.

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does anyone have any successful experience/tips for cutting/dieting/countingcalories when also trying to run long distance?
I'm not fat, I have well developed leg muscles, skelly arms, but I have some fat remaining around belly that never goes away.
I mean what the fuck, after years of running I still haven't been able to get belly fat down. Cutting between longer runs is nigh impossible and I need calories to keep my brain active for studying.

>tfw eternally 20% BF

>>38786813
You need to eat less fat, sugar and processed shit and you know it.

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>>38786890
>managed to reach 83kg 3 weeks ago
>now its back to 86kg

Weight hasn't been below 80kg since 2013... the more I exercise the more calories I end up devouring

WHY IS IT SO HARD

>>38786981
How much water are you drinking daily? Are you resting enough? Are you sleeping enough?

>>38778925

>stopped listening to music

this right here. i didnt listen to music on a run because spotify was getting wonky and it was the best i had in months. you get to dictate your pace, rather than let the beat dictate it for you, and i invariably felt i was moving quicker and more effectively without it. Listen to the sounds around you, say hello to the cute girls, correct your form by ear.

downside was i couldnt calculate my distance with gps

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>>38786997
nah, it's mostly my lack of willpower when it comes to gorging calories after long runs and rest days
though I should be replacing various sugarless sodas with pure water.
I've been also lately too liberal with rewarding myself with sugary Coke after +20km runs... the legs are strong, the mind is weak.

however, I am still nowhere "fat", I just hate that extra 3-5cm layer of fat on my belly. Somehow it seems to concentrate there, legs are pure muscle.

>>38787066
20km runs? that's almost half a marathon and about 1300 calories burnt on top of your bmr. a 100 can of coke is not going to do anything. if you drank a GALLON of coke a day, youd still pretty much only burn off the calories from your run.

youre doing something else wrong besides soda.

>>38787066
There is never a reason to drink soda. Not one.

>>38782937
Well I mean autists find repetitive behavior soothing..


Jk, although boring it's a good way to keep your pace

>>38787265
Durianrider recommends sprite for carbs

i recently started running a bit aside from football training

but when i do, my calf (mostly just one) hurts as if it was overstrained somehow. especially at the beginning of a run. since it doesn't happen when i play footy, i guess i am running wrong somehow.

anyone got experience with this?

>>38786813
This spring/summer I ate 1800-2000 cals per day with my usual running/lifting routine and I went from 170lbs to 155lbs absolutely fucking shredded.

My run times also got lower as I lost weight so now I'm closing in on sub 35 mins for a 10k.

I don't know what quantities you're eating to not get skinnier with a serious routine unless you lack a base of muscle. If you're not a muscular guy covered in a layer of fat, you'll still have a chubby belly when you lose the weight.

I did that first when I was fat, dropped from 185lbs to 140lbs and I was a fucking stick but somehow still had a gut.

I guess its not exactly running but jogging is close enough right? I just recently started doing cardio to lose weight and get healthier, I'm currently 260 5'10. This is my third day and Im noticing I start out alright do my stretches can jog half a mile and need to take a break. But after that I need to start taking more breaks do I just power through and finish the full lap or is it alright to get a breather in as long as you jog the rest of the way.

>>38780749
How to go under 2:00 im a high school runer with 55s on the 400m and 24 on the 200m and i also have 2:45 on the km

>>38787105

It's amazing how much it really does come down to simple math. I ran XC at the D1 level in college and still put on the freshman 15 at 80 miles per week because I was lifting for the first time in my life and had an unlimited meal plan that the athletes got.

>>38778872
Not strike with the heel. Also zero drop shoes/vibrams.

>>38788052
is this still true for road/sidewalk running? i do 2.5mi on sidewalk twice a week and my current go-tos are brooks adrenaline gts16s.

>>38782633

Lots of people drink flat cola during 100 milers.

>>38788013

With those PRs you're close. A little bit of regular extension of race pace with maintenance speed and tempo work will have you there very soon. I did 2:05 with 28/58/2:43 as more of a XC/3k/steeple type, so with 24 for 200 and able to hold on to 2:45 for 1k, you're close. I had a teammate in college with roughly your statline in HS and doing more longer slower Vo2 max work and short fast tempos helped him a lot.

>>38788131
Is it basically the same as fruit juice?

>>38788442
It's sugar water with lots of sodium. Goes down easier when you're struggling to eat

For someone who's over weight and trying to get in shape how do you guys balance running and lifting weights. Its like a boa constrictor is on fire and trying to squeeze my shins off and my legs feel like lead.

>>38787057
Listen to podcasts or audiobooks. Make some brain gains while you run.

Help guys! I got a marathon in 10 hours. I have never ran before. How do I get myself up to doing in marathon in 10 hours?

>>38788794
Go outside and sprint for ten hours. You'll burn off all your glycogen and go into ketosis, which basically lets you run forever.

>>38788794
have you tried taking the first sip of the day?

>>38788794
Look up couch to marathon

It's a 10 hour program designed for beginners

>>38788101
no. dont use vibrams or zero drop shoes, ESPECIALLY ON CONCRETE. vibram has been consistently proven to be bad for running. human feet are not meant to run on hard surfaces such as concrete. they are meant to run on softer surfaces like dirt and sand.

stop falling for the meme. get real shoes that have cushioning. the only time i would recommend zero drop shoes is for sand running, in which even running barefoot is completely okay.

>>38788828
>>38788823
>>38788822
Thanks guys. Thanks to you all, I know I can run this thing in 2 hours.

>>38780749
What is your training schedule/routine? I'm currently at a 19:20 5k, How can I Improve this?

>>38788851
What about running on grass/turf and then gradually moving up to concrete with the vibrams? Because by that time your feet and tendons will have strengthened up enough to withstand running on concrete

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>tfw 6'5
>carry pepper spray because I'm scared of getting raped

Is it so irrational? My family makes fun of me for it.

>>38788990
If it makes you feel safer thats all that matters. That or just get faster so no one can catch you

>>38788912

Hey, anon you quoted reporting back. How you can best improve depends on what you're already doing, but generally race pace work is effective. So if your time is 19:20, and your goal is sub 19 for example, doing a session of 6x800 with 2-3 minutes rest starting at 19:40 pace and working down to 19 flat by the end is a great workout. You could support that by doing, on a different day, 10x200m at 18:30 pace with 200m jog rest, or 5k at 21:00-21:30 pace.

A valuable investment is a copy of Daniels' Running Formula, which is basically SS for running.

>>38788958

No, they won't. We didn't evolve with concrete under our feet. You're looking at a ticking time bomb with minimalism on roads. Period. It's great for grass, dirt, etc. But unnatural surfaces require unnatural gear.

>>38788442

It's simple sugar so even better for end-stage distance running because your body would have to waste time and energy to break down fructose from real fruit juice.

>>38788990
Carry a fucking gun honestly
Whatever makes you feel safer

>>38789288

I meant sucrose. Baka.

>>38787057
I can't not listen to music while I run.

What do you guys listen to for running music? Black metal has been my go-to for awhile now.

I used to run but I bike now, can I stay in this thread

>>38789437
Depends, how short are your running shorts?

Guys I ran for the second time today after like three years of being a couch potato. I ran a 8 minute mile which surprised me. Wanted to go 1.5 miles but the side stitch was spasming so I stopped. How long until side stitch goes away?

>>38789433

Hip-Hop or Rock. I just pick an album I haven't heard in a while and then go. Doesn't really matter for easy runs.

>>38789698

Depends on a lot of things. Keep at it and your body will adapt. You might think about running slower for more time to build up a base before worrying about trying to Sanic though.

>>38790112
well I'm going balls out because I'm retarded and waited until a week out to prepare for basic training. Just gonna push through the pain and pray I don't get injured

>>38790156

I'm sure when you have to do your 1.5 test the hype will carry you through the pain.

Did sprints last night and puked what does this mean?

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>>38786144
No problem man. I have been running for a couple of years and I just found out I should have my shoulders back more so I can breathe easier.

>>38788990
>6'5"
>afraid of being raped
>6'5"
Are you a girl?

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>>38787105
it's drinking sugar stuff on the rest days that's the problem
the engine needs fuel both on training and rest days

>>38787265
it's my greatest sin when it comes to lifestyles choices.

>>38787671
yeah, I know what that looks like.
I'm 188cm and 85kg, the only oddity is that belly pouch of fat. Then again, I had that belly pouch when I was a 70kg hungry skeleton. Which is kinda weird, but I guess genetics does explain minor parts when it comes to having different bellies. But mostly it is just my failure to get enough bodycore muscle training.

Hey, should I buy Mio Alpha 2 (79 USD on Amazon) heartrate watches for running?

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>>38780453
managed 4km today, damn the legs are still tired
maybe 5km tomorrow...

>>38791734
I bought a mio link. I'm definitely happy with the purchase, but I guess it depends on what are you looking for in a heartrate monitor.

I bought this one because I needed it to have bluetooth, but I hate chest hrms.

I like running in town so i can check out qts

>over 1 year with shin splints

kill me

>>38792811
Run in races that are half-marathons or more. Many qts with nice asses run in them.

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not sure what's happened to me but for some reason i'm having difficulty running without pain in my lower legs and a bit in my ankles

I've been running for nearly 2 years now and suddenly i'm having difficulty with pain

Pls run. I want a heart rate watch for running.
It needs to tell me if I exert myself too fast and I need to hear it on my phone while I listen to aesthetic music.

S
And no fitbit
www.telegraph.co.uk/technology/2016/05/23/fitbits-heart-rate-tracking-is-wildly-inaccurate-study-finds

>>38788990
Pls be a grill
> TFW tall grill fetish.

Peroneal tendonitis lads

>>38788990
Nope. I bought a holster specificaaly for running and carry my Ruger LC9 with me while running. I've been stalked before and it's a scary experience.

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>Wake up early for run to catch sunrise
>Unspectacular
>Way back see dark cloudy sky
>Breeze and drizzle make run comfy as hell
>Got home right before the downpour
>Remembered to keep my shoulders back this time to breath easier
>Run was the smoothest ever

Haven't had such a great run in a while. Took my time and enjoyed the run for an hour going 7 miles. Don't slack on form and form won't slack on you.

>>38778925
Is this basically the same thing as "chi running"?

>>38793664
Running in a light drizzle in maximum comfy. Running in pouring rain (especially uphill) makes you feel like a god.

>>38793664
waking up early sucks, but otherwise I approve

However I prefer sunshine over rain, simply because warm and sunny days are so rare here.

How do you not get bored on longer runs?

>t. ex-halfmarathoner who can't even into 10Ks because of boredom

>>38795214
try different terrain
try different routes

try making the run the highlight of your day, when you empty your mind about daily issues and all the stress, forget the problems and focus on the road
make it your favourite hobby, something that makes both mind and body feelgood

About to go on a cut, any reason to add 20 minutes 3x/week of low intensity jogging to my routine? Currently I do no form of cardio whatsoever

>>38782741
its 5 kilometers u smelly nignog

tore my acl again yesterday. fuck running man.

>>38793665
There are similar running ways:
the Pose method (Romanov)
natural running (barefoot)
chi etc.

>>38795290
>>38795214
I'm not at 10k yet but I've started seeking out different routes to run on just so I can break the monotony. Prior to that I used to just run around my neighborhood but now I'm willing to drive 5-20 miles to find a nice route. I also look or routes on Strava.

Help /fit/. Every single time i run I get a side-stitch. Most of the time it goes away after a while, but sometimes (especialy during HIIT) it just gets worse. I've tried not eating or drinking much several hours before, but nothing seems to help. I'm also in a very good shape. What do /fit/?

>>38794346
can confirm. ran in pouring rain once, best feeling i've felt in my entire life. wish it rained more here in socal.

>>38796930
how are you breathing nigga? i got side stitches all the time before i started taking breath control super seriously. in for four through nose, out for four through mouth, etc.

>>38796930
your body core is not yet completely adjusted to running, it will take for different persons between weeks to few months before your various muscles get comfy with running.

try running slower until the pain eases.

you could also try various core strengthening exercises, but eventually your body will adjust anyway

>>38797215
I don't think I'm able breathe through my nose while running...

>>38797294
Well, I've been running every week for some years now, but maybe my core is still underdeveloped because I'm still in puberty (18)?

>>38797754
okay then it is quite odd

maybe visit a doctor? in case there is something actually wrong with your body.

is it close to your lungs? or more closer to hips/bowels? if lungs, there might be something in the air?
do you have pain there outside of running fast?

>tfw you have a giant phone and it constantly slides off your arm

>>38797994
>taking a phone on your runs

I know tons of people do it but it's just not for me.

>>38797820
It's on the side, directly below my ribs. No pain whatsoever other than while running fast. Anyways, going to a phisiotherapist tomorrow for something unrelated, might as well ask about this aswell. Thanks for the help btw

>>38798673
if you have no problem with running otherwise, it cannot be about breathing.
either you relax some muscle during sprinting which causes the pain, or you have some sort of damage internally... which is even odder if it only flares during fast running.
try some core/abs exercises and see if any muscle there is somehow failing to perform normally and do please ask some professional about it. /fit/ voodoo doctors should not be trusted.

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Is a pain in your shins ever something you can ignore and just power through or is it ALWAYS something that you'll make worse?

On both my shins I have a tender area a couple of inches above my foot that feels like it's bruised. It's not especially painful, and doesn't feel like it hinders my running in any way.

I have plenty of calcium in my diet, my running schedule isn't way over the top (around 20 miles a week), I don't stretch as much as I should but I still do a bit, and I always walk off a run and never go to a dead stop. So I'm praying that it isn't shin splints or god forbid a stress fracture.

>>38798773
Hmm, yeah I'll try to work more on my core. Asked my father, and he said he har the same problems at my age (was an avid runner). I guess it could be something ill grow out off, but I'll definatly ask my phisiotherapist.

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>Hit the 10km mark in 45min last year
>had to stop cuz of my job
>re-start running 5 weeks ago
>9km
>i'll make it
>feels slighly good

>>38798877
I've had something similar for the last couple of months, except right below the knee instead of above the foot. Basically anything higher intensity than walking would be painful. I've basically been resting for like two months now and I think I'm good again, but I'm trying to take it rather easy and not do anything too intense for the time being.

I've had to repeat the first day of c25k three times now and I still can't do it.
How do I improve? I can't run for more than 30-40 seconds.

>>38799354
Are you overweight? I'd suggest another form of cardio such as swimming or cycling that's low impact for awhile.

>>38799354
Keep at it until you can do it. No need to switch to low impact cardio unless you feel some pain in your joints (not soreness, pain). Disregard this >>38799391

>>38796930
I run 10km every other day and I always get side-stitches at 8km in during a downhill path that I sprint. As I understand it, you get side-stitches from insufficient breathing. And so when you do sprints, your breathing doesn't really intensify in accordance to the increase in running speed, so you end up short of breath and with side-stitches. That's my experience anyway.
Slow down, walk even, and breath long and deep and the stitches should pass.

>>38799391
I've never been fat so that's not it. Cycling is pretty easy for me, I don't understand why I can't run.

>>38799354
Slow down. What's your pace?
Don't sprint, jogging speeds are much less than that. Start with a pace 6:00/km, that's like fast walking.

so i've been running roughly 9-10 months and have clocked over 600 miles so far.

my highest month to date has been 104~ miles, but i just beat that @ 105 miles with plenty of days still left. i've never had ANY injuries, just the slight and occasional soreness, but the past week or so my arches have been slightly hurting. i'm not talking to the point where i can't run on it, but it's to the point where i notice it and have started dialing down on the miles this week. this is my first 'real' scare for running.

what do i do and how serious is this? just take it slow until it stops and stretch? i stretch before and after every run and foam roll almost every night before bed.

>>38795214

Music and daydreaming.

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just bought some lunarglide 7's

what are my other flat foot brothers wearing?

>>38799354
slow down.

>>38792949
This. My shins have been a bitch lately. I know that I'm overworking them but god damn it I just want to run but my damn shins.