/run/ - Running General

Can a 6'2 170lb 19 year old cut his mile time from nine minutes to six minutes in six weeks?

Yo, if i have ABSOLUTE SHIT TIER stamina, doing HIIT is a good choice?

>>38854702
just keep logging them miles and go at a slow pace.

increase your miles every week or add more days to your training.

>>38854702
technically c25k is internal training, just not very high intensive. try it, but limit your maximum intensity intervals, your body simply will wear out too soon. take it easy and slow, your body won't become a runners body quickly, it takes months of transforming and exercising

>>38854681
yes, do some sprinting and try some HIIT program if you want to. do the occasional longer run too. your weight is quite good. 6 weeks is enough, if you just do 3-5 exercises per week, and keep always trying to push a bit further/faster.

>>38854658
>And i want to get faster for the next 10k ill run,what programs do i follow,how do i run etc.?? im a total noob.
>Also is there any good Android App for tracking running performance?

consider getting a proper running watch with HR tracking and GPS tracking, it can make a huge difference.
As for 10km training, just keep doing a diverse set of exercises, some short+fast runs, some slow+long runs, maybe some hill sprints, some HIIT, maybe few extra long +20km runs (improves endurance) and occasional sprint days that maximize your muscle power. try different terrains, and just keep doing a variety of exercises. Your 10km time is eventually bound to improve, even simply by continuing to run 10km distances.

>>38854658
I use nike+ running - it's served me well. No Bluetooth support for Android though

I've been running some 5ks in the last couple of weeks. Now I want to see if I can up that. However, I've had shin splints in the past/recently. Would it be better to test out longer distances on the treadmill first (softer landing) before trying them out for real?

>>38854658
>i run a 10k race,and having not trained at all for it,i finished at 55mins

That's not bad at all though. I certainly wouldn't consider that a noobs pace. Do you do any other physical fitness activity?

>And i want to get faster for the next 10k ill run,what programs do i follow,how do i run etc.?? im a total noob.

The general consensus amongst all programs seems to be 'long' runs which exceed your target distance, shorter fast runs (faster than your usual running speed), and recovery runs where you run at a speed purely for the aerobic training. Rest days are important too. How they mix and match up though is how the training plans differ.

Use this as a good site for all your running questions though.

>http://fellrnr.com/wiki/Main_Page

>finish 5km run
>big toe join and top of foot is fucking killing me

What did I do to it? Can't bend the fucker

Just start running every day. Focus on light intensity stuff that is short distance and keep building it up.

>>38855799
for the last 2 years,ive been trying to make running a habit...so i start running 3-4 times weekly for a month or two then give up.
that must have happened multiple times.
For the last month ive been running maybe 1or2 times weekly 5km.

Also thanks a bunch for the site and info.

>>38855566
thanks a lot anon!

There aren't many hills around here,what can i replace hill sprints with?
i read they're for strength,so what if i squatted heavy instead?

Also how do you mix Weighlifting (all compounds) with a running schedule?

Im thinking of getting a gym membership in a month or two....but im not planning of lifting especially heavy...max 1.5pl8 squat...

>>38855956
>max 1.5pl8 squat...

If you run regularly I'd expect you'd have the muscle strength to squat that from the start...

Excess muscle on the boy will impede your running ability (for long distances) too. For shorter duration, explosive sprints it's probably good though.

You won't be able to do a decent muscle building program and running program at the same time. If you want to do the gym as accessory to running and just at such low weights I'd save the money and do calisthenics instead. Body weight exercises progressively changing different and harder positions.

Try doing one legged squat (pistol squats) with correct form and posture for 5 reps at a good pace on each leg.

>>38854658
I use strava on my phone, serves me fine, but then again, I don't run too much. I got it for my cycling but realised it did running as well

>>38855798
bump

File: anatomy-information.png (633KB, 700x648px) Image search: [Google]

633KB, 700x648px

Newbie runner here using that 'couch to 5k' app.

Got two questions for you experienced folk.

During week 2(on 4 now) of this couch25k i started feeling a pain in my thigh(see pic). Its there pretty much all the time and gets worse if I put weight on it. Pain level is about 2-3/10 so nothing stopping me from running but its been bugging me a lot.

Second question: When I run only 1 leg gets fatigued(right leg) while the other one pretty much feels fresh throughout the run.
My right leg is also noticeably muscleier than my left.
Why is this?

Thanks.

>>38856446
Is your right leg the one feeling pain? If so, it's probably getting fatigued faster to compensate for some muscles lagging/not contributing due to strain. Disclaimer, I am not a physiotherapist and this is a shot in the dark.

>>38856800
Yeah right thigh is the one I'm feeling pain in.

I guess I'll hold off on running for a while and see if it gets better.
Cheers.

>run 8 miles this morning in the rain
>shirt gets soaked
>nipples feel on fire today

Fuck this gay earth

>>38857696
either try proper running clothes (non-cotton) or try taping your nipples. I cannot survive +25km runs without taping my nipples, regardless of using a polyester shirt.
Easiest choice, alternative would be "man-bra" which is just unneeded.

>>38857718
what is nipple tapping?

struggling to reduce my 1.5 mile time.

Have a pre-selection for the army in a few weeks, thing is is can run forever at a fair pace, I love long distance running, but sprinting just fucking sucks, I'm 5'9 and about 160lbs, so by no means out of shape.

Current 1 mile best is 7'30, I estimate my 1.5 is probably about 11 minutes, would like to knock this down by around a full minute in the next 4 weeks, currently only running once a week for the last month or so as I've been getting small injuries here and there that only last a few days at a time.

>>38857775
you literally put some form of tape over your nipples to prevent chafing from the shirt.

>>38857775
step by step guide:

-get tape
-preferable not duct tape, something less enduring
-put it over your nipples like it were band-aid
-instead of chafing against a wet shirt, your nipple is protected
-take it off after the run

cheaper than wasting band-aids (you aren't wounded), and spares you from damage.
women usually wear bras so they don't need to tape their nips, but most men running long distance do tape their tips, except a few lucky ones who somehow either run so fast they don't start experiencing chafing or get to run in conditions where the shirt stays dry enough not to cause issues.

or you could wear compression clothing which allows no movement that would chafe nips. (like a real tight sleeveless shirt, see what elite sprinters wear)

>>38857696
I was running 10 k last week.
>Took off my shirt and nipples were bleeding :(
>>38857718
What kind of tape do you use? Is there some kind of tape that is better than others?

>>38855989
Don't feed people bullshit, anon. You can progress just fine on both lifting and running.

>>38857934
This.

Strength training actually helps, as you expend less energy per foot strike if you have more muscle (assuming bodyweight stays the same).

I lift 4 times a week and I'm naturally short and stocky, so I can put on mass relatively easily, things like running and endurance training I find very hard, but it's definitely gotten easier as I get stronger and leaner.

>>38857925
just some basic white tape, stuff you could put posters on wall or that kind of. you could just use band-aids, but that would be waste of them.
and even if you use some really sticky tape, once you are enough sweaty it should come off easily after the run.

https://en.wikipedia.org/wiki/Masking_tape

it doesn't matter, it's just something that gives a layer of protection to your quite sensitive nips against chafing.

>>38857807
>estimating time
Just run 1.5 miles

Also I went on a pre-selection last week and it was on an uneven grass field so be prepared for the unexpected

>>38858019

Yeah I've heard it's on mixed ground, I run eneven ground and mixed surfaces as it is, how did you get on?

>>38858038
Good on everything except the run, got like 12 minutes

Going to selection in a month

What are you trying to join as

File: weaksepts.jpg (35KB, 1259x340px) Image search: [Google]

35KB, 1259x340px

I'll get nowhere close to 200km this month, marathon kinda messes up with normal km-accumulation. Well, you cannot have everything... 143km, not going to run 57km in the next few days.

Maybe I'll get more kms in October.

File: nonlewdcumload.jpg (64KB, 1276x489px) Image search: [Google]

64KB, 1276x489px

>>38858120
also looking back, my whole year looks quite shit tbqh
(grey dots are walks without heartrate sensor, greens with sensor, so based on heartrate it can somehow calculate some kind of calories burning activity)

I have no idea how to interpret this. Watch gives same recovery for both marathon and 30km runs, because 120 h is the max it hands out.

January it was freezing cold, mid May to mid July my leg was injured.

Just started running again after taking a break from the summer. However I'm starting to get a sharp pain in my lower back. Only difference between now and summer is that my bed is much softer. Could this be affecting my back?

>>38858051
HR specialist

>>38858168
I don't know if it's your bed but I've found that glute bridges and other hip/core work helped my back.

>>38858162
website?

>>38857696
pop that shirt off breh

>>38858625
Maybe, but I was running for quite a bit during the summer without any issues.

>>38858781
movescount, all Suunto sport watches upload their data to your profile there.

>>38855798
anyone?

Gona go out and give HIITnsounds like it should be more engaging than my typical 5-6 mile run!

>>38855807
Look up alternate shoe lacing techniques. Specifically for toe pain. I had the same problem and this fixed it

>tfw busy roads without sidewalks are all that's around

Gah.

>>38855798
Never run on treadmills if you can avoid, it certainly isn't softer than any other surface

File: Screenshot_2015-10-24-18-38-04.png (1MB, 1920x1080px) Image search: [Google]

1MB, 1920x1080px

>normally run on off days
>read this thread, try running on Push day
>start 3 min interval
>have to practically put in 100% sprint effort to keep pace for 30s
Fuck I thought the machine was messed up or something. How do you run after lifting? I can normally do this pace for half an hour (10-12kmph).
And it's not even legs day

Is 5mile (8k) on A days
and
10x 1/4mile hill sprints on B days

enough to make good cardio gains?

>Start running a couple of weeks ago
>Progressing nicely
>Have a cold over the weekend
>Go running today
>Feel like absolute death

fuck

>>38854658
i need help. i'm new on a team and we are doing a 7km race in a couple days, but my calves are so sore that it makes it almost unbearable to run. any fixes?

Anyone here has their toe nails permanently removed? Ive been thinking about getting it done as im sick of it falling off after races.

Hows the sensitivity of the nail bed afterwards?

Beat PR today despite not running for 15 days due to illness. Maybe alcohol was slowing me down all along?

>>38861568
Maybe you were just well rested

File: Screenshot_2016-09-26_22-32-23.png (20KB, 1359x247px) Image search: [Google]

20KB, 1359x247px

>>38861558
pic related is from a previous thread, although you don't have shin splints. I guess some generic static stretches like these could help: http://www.runnersworld.co.uk/staying-healthy/the-rw-complete-guide-to-stretching-for-runners/484.html

>>38861558
>>38861628
Oh nvm, turns out you shouldn't ice sore muscles, you should use heat and foam rolling instead.

How well does lifting mix with running 20+ miles a week? I care more about overall athleticism than getting big, but I sure do love lifting things up and putting them back down again.

>>38860576
>Never run on treadmills if you can avoid
Why? Is it only because of surface softness or are treadmills inherently bad?

>>38861651
thanku

File: patricia.jpg (90KB, 1024x812px) Image search: [Google]

90KB, 1024x812px

I've been down with flu so I haven't run in over a week.

Should I run if I still have a runny nose?

>>38861845
Yeah, just don't let your nose outrun you.

>running along local lake trail
>starting to slow down
>a qt passes me
>use the last of my energy to pass her

Nice try you fucking slut.

It's fucking 99 degrees today... why?

Guess im not running today

>>38862237
Why not run at night?

>>38857934
>You can progress just fine on both lifting and running.

You know that's false. One activity will certainly impede OPTIMAL progress in the other. Not to mention time devoted to each hobby. You either do one seriously or you do both semi-seriously.

Unless you're only looking at relatively short 'runs' maybe you'd be fine to do both. Having great muscle strength as I mentioned would be great for explosive activities like sprints. Past 5K, 10K etc, look at those longer distance runners and the bodies of military personnel - do they look big to you? Do they carry extra muscle then needed? Endurance and cardiovascular efficiency is needed. A good strength program for running requires minimal gym work and as I said calisthenics would be more than appropriate.

>>38855566
>consider getting a proper running watch with HR tracking and GPS tracking, it can make a huge difference.
No. There's no advantage in using a gps watch over a simple smartphone with standard gps chip. If anything, chances are that the smartphone is going to give you a better aproximation to your real time/distance.

The most accurate way to meassure distances and time is tracing your route on google maps (and use the meassuring tool), or to run on a standard track, plus a simple stopwatch.

With that data you can calculate avg pace, or your pace at any given fraction of time.

As for HR you only need to count your pulsations and multiply (if you count within 10 secs, your multiply x 6, etc.)

The army gave me this plan to improve my run time

Can you rate it?

Week 1

Mon - 6 x 40s sprints with 2 minutes walking inbetween

Weds - 3 mile run

Fri - 6 x 40s sprints with 1 minutes jogging and 1 minute walking inbetween

Week 2 & 3

Mon & Fri - 7 x 50s sprints with jog 1 minute and walk 1 minute inbetween

Weds - 3 mile run

Week 4 & 5

Mon & Fri - 8 x 60s sprints with 1 minute jogging and 1 minute walking inbetween

Weds - 4.5 mile run


Should I follow it or am I better off doing something else

I only have a bit over a month

>>38862237
i'd fucking kill for a longer summer man

>>38863212
Who's gonna count their heartrate while running? And a GPS watch has the benefit of being a watch, not a fuckhuge phone. Yeah it's not cheap, but people have different incomes and different amounts of spare money. Agree with the google maps thing though.

>tfw I can't even take a sip of water after interval training because I just throw it up straight away

>>38863223
Yeah but, you want to improve your time in what distance?

>>38863308
1.5 mile run

at the moment my time is 12 minutes

I would be happy with 11 minutes

>>38863294
I use a tiny old samsung phone (galaxy trend plus) that I only use for running and hiking. You don't need to go out with a 6" phone. You can get a phone similar to mine for pennies and you'll get better stats than you'll get with a watch.

As for counting your HR, you only need 10 seconds. With time you learn how your body is reacting and can identify your average HR without even needing to check. And by time I mean a month.

>>38861673
it should mix very fucking well

>>38863370
Running with a phone in your hand or your pocket is less comfortable than wearing a watch. GPS watches have better GPS chips than most smartphones, so they surely are more accurate than some random ass outdated and cheap phone. A cheap phone is definitely not waterproof, unlike most GPS watches, so if starts pouring when you're 3 miles from home, your phone is pretty fucked (or maybe just your sweat fucks it up over a longer period of time). If you want accurate heartrate tracking, and want it recorded, you have to get a watch, period (although I don't know if a beginner would need this feature). Their only drawback is that only the more expensive ones can play music.
I understand that you happen to have a phone that is perfectly good for your needs, and you don't want a GPS wach, but it may very well be a better option for other people in different circumstances.

>>38863726
Yeah I read that article (did you check the date?). Not buying the "better gps" tho. You need a clear sky to get a good gps connection, so when that fails, the gps chip on any current smartphone (anything post 2013) is assisted by phone anthenas. Don't know if that feature is available on a gps watch, but I do know that is available in every current smartphone.

As for the HR, you just get a HR band and you are ready to go if you don't want to count your pulsations yourself.

>>38854702
I'm able to run 3 miles pretty consistently now, but at a slow pace. I tried intervals at the track instead. Ran 400m 4 times as fast as I could, resting for a few minutes in between. I felt sick by the third interval. Dunno if it was because of what I ate or the weather, but I've never felt like that with normal running. Actually really put me off to HIIT

>>38862726
>You either do one seriously or you do both semi-seriously.

I rather do both semi-seriously desu, maybe at some point in life I'll focus in only one of them, but for now there is no reason for not to improve strength and endurance.

Newfriend to running and cardio here
Is 120rpm for 30mins everyday good for cutting?

>>38866060
Oh forgot to mention on a cycling bike

>>38866060
90+ cadence
Drink enough water where you're pissing clear every 2 hours
Carb the fuck up

>>38861567

Marshall Ulrich did it. He is an insane person. You may be insane too.

>>38863223

Seems pretty light on milage. Though I guess training for a good 1.5 mile time doesnt need much milage. Still, I'd try to add a longer slow run of at least 6 miles each week.

Fuark how can I improve my long distance . I can do my 1.5mile run in under 9mins after that I just fail and struggle to keep at 8:30 mile pace

Coffee before a run. y/n?
I always have 3 cups and a litre of water and a banana. Wondering if the caffeine is a help or a hindrance.

>>38867435
I think I read somewhere that caffeine is beneficial but I can't remember exactly why and what it affected.

>>38867435
I remember reading that if you're used to coffee, it's OK. If you never drink coffee, and then suddenly you do before a run/race, it might cause problems.
I think you're good

>>38862726
Hoo boy. It's this claim again. If you're so worried about optimizing your training, post some pictures of your 140+ mile weeks.

Maximal strength training has been shown to improve running economy in distance runners, so the extra muscle thing is a crock.

https://youtu.be/QrDqWbBMA9o
I will post this video every time the "too bulky to run" argument comes up

>>38866060
>120rpm
If this is full revolutions involving the crankset rotating 360 degrees, that's basically freewheeling. If it's 120 for a 180 degree turn, you're pedaling about 2/3 the speed you want

So I´m a runner and I have the common cold and have had it for a while (since cross country at my school started) would that really affect my breathing a lot? My 2 mile time right now is like 13:47 and my best is 12:50.

File: sp20130225t1b.jpg (793KB, 2343x3000px) Image search: [Google]

793KB, 2343x3000px

>>38868684
video doesn't even address the implicit argument of the pictures, which is supposed to be the whole fucking point. The sport-specific demands of marathon running mean that the more one trains to approach maximum performance at it, the more they will resemble pic related. This is not honestly disputable.

>>38861702
bump

Lads, why are short shorts (running shorts) so hard to find?

The only place I've found that sells them are these Nike techmeme hyperfabic synthetic $80+ memes.

Sprint general is over here
>>38869167

>>38869167

>>38869167

>>38869276
where do you live? Cause I found this on Amazon within minutes:
https://www.amazon.com/Athletic-Lightweight-Running-Short-Waistband/dp/B00F10SDFI/ref=zg_bs_2420197011_5

>>38863223
>>38863313
That should help you brush off some time but I doubt that a whole minute within only a month.

File: Screenshot (391).png (43KB, 659x673px) Image search: [Google]

43KB, 659x673px

Hey /run/, I've had shit knees since I was a kid and I've been looking into strengthening the muscles around the knee since I dislocated it in early August and cant get the operation done since I'm still growing.
I came accross this website ( http://www.knee-pain-explained.com/knee-strengthening.html ) and I've been doing some of pic related for a week and feeling some real progress.
Mostly wanted to ask if you had any experience with these excercises, which ones you feel work best or if there are others not listed that you would recomend.

Thanks, Anon.

How long should I rest if I have shin splints?
Also, is there anything other than RICE which might help? My running form is OK as far as I can tell, my shoes are new and recommended for my gait, and I have insoles. However, I still seem to get shin splints really fast. I've kinda lost faith in dry needling as well, as that seems to help for some time, but the shin splints always come back.
Would running with compression things around my shins/calves help?

Pls halp

I wonder if marathon training girl ever ran her marathon yet. Pls post again.

>>38862237
don't be a pussy

File: very fast dog.jpg (49KB, 500x436px) Image search: [Google]

49KB, 500x436px

About to do week 5 day 1 of C25K, what should I be doing to warmup/cooldown for runs?

The app I'm using allocates 5 minutes at the beginning and the end of each day for each, but I never know what to do so I usually just walk.

>>38870521
warmups don't really make sense when you are just casual runner...
maybe if you are racing or are a serious runner, you might want to "heat up" the engine before starting, but for casual runners it makes almost zero difference.
I always just start running when I go out, though sometimes I might stop 100-400m away from home and walk a bit if my watch says I just hit some 10km mark or 21km mark, don't want to ruin good round numbers. :^)

though in winter it makes no sense to "warm-up/cooldown" because you are fucking freezing if you don't start running.

then again I don't follow any guides or plans, I just run according to mood.

>>38870037
Here breh, check her bid on stretching as well:
https://m.youtube.com/watch?v=PeaEDrAmSZw

File: Star Pleased.png (205KB, 427x416px) Image search: [Google]

205KB, 427x416px

>>38871460
Thank you.

>>38870271
bump

>>38868839
But it's silly to think that anyone on this board needs to cut muscle in order to improve performance. That's just not even an issue unless you're on the right side of a 2:30 marathon.

File: 1461984443710.jpg (110KB, 720x960px) Image search: [Google]

110KB, 720x960px

>tfw couldn't compete in a race i trained for for 4 months because of middle ear infection
>tfw haven't ran in 3 weeks because shit's now going for my lungs
>tfw don't know when i'll be able to run again
>tfw i don't know how much gainz have ran away

Run as much as I can every day or go on a running plan?

I get headaches every fucking time I run. No matter how or what meds I load up on I cant make it through even a mile long run. How do I fix this?

>>38873659
Have you asked a doctor about this? Have you ruled out basic shit like not drinking enough during the day or not getting enough sleep?

>>38873636
Running plan. If you literally run as much as you can every day, you'll get injured in no time

>>38873636
so do i like go to the gym in my sandals and lift 3pl8 squats or do i follow some program with progression or some shit?
really /fit/ help me,im lost,dunno what to do.

>>38873403
cardio gains evaporate after a short period of time ive heard,it sucks senpai.

Torn/strained something near my glutes. Haven't been able to continue week 5 of c25k. Feels bad friends. How long does it take a muscle issue to resolve?

>>38873659
That's a typical dehydration sign

>>38873980
I usually drink water every day, milk on workout days, and lemonade or soda rest of the time. Do I just need to dedicate myself to drinking more water? How much?

>>38874784
based on you saying its dehydration, I just drank a 2 liter of water. How long till I can run?

>>38874784
You need at least 2lts of water daily. That's water, besides your milk or anything. Plain water. Now if you are going to run, add an extra lt at least a couple hours before you go out running. Also, try to run early or at night, to avoid high temps.

>>38874921
meant for
>>38873980

>>38874921
If you go out running right now and you just drank 2 lts you'll be pissing yourself in half an hour.

I just got a 7:00(exactly) min mile pace 5.2 miles on a trail run today on strava. The best I ever ran was a 17:50 3 mile or 5k, I forgot, when I was 14 on a high school cross country team. I quit the next year because I started lifting. I ran on and off, but never really got back into it. Now, ~3 years after I quit, I finally quit my gym membership and am only doing calisthenics, cycling, and running. Probably gonna sell my bike soon so it will just be calisthenics and running. Lifting wasn't for me, it was a vain little phase in my life where I desperately tried to attract girls and failed. I was terribly acne ridden from all the milk, barely did cardio, in constant pain, constantly judged myself, and lost my abs. This summer due to traveling I was forced to run and do calisthenics instead of lift, and it felt better. Now it is all I am going to do. I could care less about aesthetics, 1/2/3/4, and all the other bullshit. To me, at least, it all seems pretty vain. I feel so much better focusing on just pushing myself in a more natural way, shredding trails and doing pullups and shit, instead of posting in cbt threads and bragging about grey skull on /fit/. Btw these threads feel way different from, The rest of /fit/, keep it up mayn

>>38874950
I wasn't gonna run for a whole half hour so I'll be fine

>>38874930
holy crap that's a lot. I have like 3 glasses on a good day usually

>>38874970
Let us know if the water fixed the headache problem. If it doesn't there's something wrong with your nutrition and you better check it with a doc

>>38874993
I have a doc appointment in a few weeks anyways, will update in a few days if they stop.

I can run distance with a pretty good pace, but how do i learn sprinting for longer periods? Is there any programs for this?

>>38869140
They're just really shitty, they do absolutely nothing to strengthen your ankles. So you build up your stamina/leg strength a bunch on the treadmill and then the moment you go outside and try to run some actual distance you fuck your ankle right up and have to take 2 months off. Run outside, preferably in the woods or somewhere with a somewhat uneven surface

>>38870271
I've heard anecdotally that compression tights can help with it, best advice though would be to rest it for a week or two and build up slowly

>>38874984
If you cut the sodas, you'll be drinking 2 or 3 lts of water like it's nothing.

>>38870271
Slow down your pace.

>>38867408
don't run so fast at the start you big dumb

Since nike run app got fucked, what do you guys use now?

>>38875500
runtastic, runkeeper, pace control, tons of alternatives

>>38875500
I've been using Strava. Works well for me so far. I know it's big for cycling so I assumed it had a big running population too. Seems not too many people run using the app in my area though.

File: 132.png (446KB, 867x738px) Image search: [Google]

446KB, 867x738px

>>38876393
i am a cyclist but i could never figure out if it could track distance and tell you when to end on a 5k and your km time like the nike app.

File: strava.jpg (23KB, 361x316px) Image search: [Google]

23KB, 361x316px

>>38876437
The app gives me my average pace while running, as well as distance traveled. There might be a setting that can notify you when you hit 5k but when I used the app, I didn't get any notifications like that. It gives you your time per km/mile if that's what you're asking for though.

>>38855566
fucking checked. dub dubs and trips

File: 354wqt8lnpjx.jpg (259KB, 900x1200px) Image search: [Google]

259KB, 900x1200px

>>38876437
>>38876544
Get out of here cyclist. This isn't "pretentious cunts who think they are better than every one else" thread. We don't want to be associated with the likes of you.

>>38870521
You dont really need warmup for light jogs, just start out slow and increase speed gradually. If anything I think some people advocates dynamic stretching before runs, but, again, chances are that you're not gonna injure yourself doing c25k so its not that necessary albeit a good habit.

Just general question about when to run in accordance with my lifting. I lift in the mornings and run in the evenings. If I'm on a 6 day PPL split (MPA,TPA,WLA,RPB,FPB,SLB,SuR) then is it acceptable to run 3 days a week MWF or should I alternate every week between MWF and TRS?

>>38870278

Wasn't she the one who ran in the WV hills? If so, she finished her marathon and posted a pic of the medal.

This is going to be my first time running in the winter. What is the best shoe for running in the snow?

>>38869314
That died fast.

File: 1464582291805.jpg (80KB, 640x640px) Image search: [Google]

80KB, 640x640px

>>38873403

Oh boy, I’ve never been cautious of staying healthy and fit till now. I'd hate to lose my running gains, i need to make an appointment with my doctor for a revision.

hope to see you on the road soon m8.

>>38873828
How the fuck? I thought C25k was supposed to be chill.

File: #1booty.gif (2MB, 383x302px) Image search: [Google]

2MB, 383x302px

i run 3 miles a day and every time i always have heartburn for the rest of the evening. any way to prevent this? besides taking tums ofc

>>38875500
Just started using the Nike app, how is it fucked?

>>38873828
I'm this dude.>>38856446 and around 1 minute into the last 5 minute run of week 5 day 1 i started feeling some pain in my right foot.
I think i might have to take a few days off and the next time i run I'll try to stretch for a long time before running... Should have done that the very first time i ran but i never actually done it. Feeling kind of dumb right now actually...

>>38878217
>I'll try to stretch for a long time before running
NO. That's why you start with 5 minutes of active walk, not just lazy walk, that takes care of your warming up. You do need to stretch afterwards though. And you need to slow your pace. Building running gains takes time and as you are experiencing, you take it too far just once and your whole schedule goes into the trash. Take it slow, take care of your form, drink enough water, rest, and remember to stretch after your running sessions.

>>38878293
Dang, Its so hard to figure this stuff out when running for the first time.
I actually thought I did myself a good thing when I ran for 10min straight during week 3 day 1 but that may very well have been the thing that did my leg in.

Will try to take it easier from now on.
Cheers.

what does dull knee pain mean

it's not extremely painful but I feel it

File: 1470162458516.png (563KB, 569x802px) Image search: [Google]

563KB, 569x802px

>>38878747
>it's not extremely painful
How big are you?

>>38878809
only 3 Us big enough unfortunately so that's why it is less pain

>>38878747

Does it hurt all the time or just at impact? Does it feel better as a run goes on, or worse?

>>38878830
It's worst after a run. Makes walking a bit more tedious. Actually instead of pain it feels more like pressure. Like there's more pressure on my knees when I walk. When I'm laying down I still feel the pain, nothing debilitating.

I worry that it'll get in the way of my next run but I've never had to stop short because of my pain.

>>38878890
Check your form. Sounds like heel striking. Work your quads.

>>38878908
I try and make a conscious effort to not heel strike when I begin my run but towards the end it seems that I do it subconsciously...

>>38878890

Could be literal runners knee since it doesn't sound like a sprain or anything caused by sudden impact. Any changes in your milage lately? How long have you been running?

>>38878934
Slow down your pace so you can get better control of your striking. Form>>>>>>>>>>>>speed

Baby but consistent steps breh

>>38878948
I jumped from 2 miles to 2.5 miles to 3 miles to 3.2 miles. This all happened within ~3 weeks.

>>38878997

I wouldn't worry too much unless it gets worse or unless it starts to alter your mechanics.

>>38876437
>132km
How do I long distance, I feel like killing myself after ~15 miles riding

>>38855798
Nah train on trails or grass fields of you can and also try to increase your cadence and be sure you are mid foot striking

File: 1468186701532.jpg (42KB, 800x587px) Image search: [Google]

42KB, 800x587px

>>38879068
You people already been told >>38876599
GTFO before is too late

File: Weaktoself.png (61KB, 819x460px) Image search: [Google]

61KB, 819x460px

I have just started to try running, currently I can jog for about 2 minutes before stopping, is there anyway I can improve on this or is running just not for me? I am currently 5`9, 255, yeah I know I am overweight, which is why I am trying to run now.

>>38879268
C25K bro. Former fat ass here, it changed my life.

File: 1416445332823.jpg (121KB, 829x1000px) Image search: [Google]

121KB, 829x1000px

>>38879355
>C25K


Thank bro, I will give it a shot.

Tfw sleepy now after my run

Good night sweet princes

>>38879552
sleep tight buddy sweet dreams

>>38879552
Night breh. Make dem sleep gains.

>>38876437
Have fun being impotent friend

What do you guys think of treadmills? I run on them and get foot pain. But then I run on outdoor surfaces like asphalt or dirt trails and I get nasty knee pain, which is way worse than the foot pain. So it seems like treadmills is my only option (there are no grass trails here). Thoughts?

File: IMG_0907.png (22KB, 645x773px) Image search: [Google]

22KB, 645x773px

>>38879552

>>38879766
Form

>>38879748
its ok im a power bottom.

>>38878180
it had a complete overhaul update which made it not work as well, did you not notice the 1.5 star rating in the app store?

>>38877280
Running generals are already slow as they are, making a general for a subset of runners is retarded.

>>38866105
Durian please go

>>38880286
I see. When I downloaded it yesterday it said 4.5 stars.
Still, it seems quite good and it has a lot of functions that I like.

Did my first tempo run since starting to run again this morning. Feels good man.

Best GPS running watch on a budget of 200-300 euros? Currently looking at Suunto but I don't understand the big differences in the models.
I really dislike carrying a phone while running.

>>38881694
I've never had an issue with a Garmin. I have a 230 and like it a lot. The new 35 looks promising as well.

Check out dcrainmaker.com for some good reviews.

>>38881694
>Currently looking at Suunto but I don't understand the big differences in the models.
Oh god they have this fucking meme design site with fuckhuge pictures of watches and people hiking with some short sentences scattered around the page, no wonder you can't decide which watch to buy.

Any recommendations for Winter running gear? I don't like compression pants and shirts.

>>38881694
Take a load of this goy

>>38881800
What's your problem, mememaster?

>>38881707
And thanks.

File: what I wear.png (286KB, 821x922px) Image search: [Google]

286KB, 821x922px

>>38881773
I usually wear the clothes on pic related: sweatpants, T-shirt + long sleeve T-shirt + thinner zipper hoodie (you don't want to overheat), elastic biker/ski scarf and a beanie.

>>38882221
Oh and ofc I wear gloves.

File: 3452727247.png (13KB, 300x250px) Image search: [Google]

13KB, 300x250px

I have a shoes questions.
I ran a marathon this past weekend, and during the later half, the sole of my left foot started feeling like it was burning. My right foot had no issue.
I normally forefoot-strike, but the burning sensation became unbearable and I had to heel-strike for the rest of the race.
I checked afterwards and there is no visible blister (could be a deep blister though, whatever that means), and it still hurts a few days later.
I'm mostly sure this is related to the shoe, but what exactly does it mean? It was too tight, not tight enough? Too big? Too small? I'm pretty sure my left foot is bigger than my right foot, but not by much.

>>38882401
>but what exactly does it mean? It was too tight, not tight enough?
Probably the latter, your foot might have been moving around within the shoe. It happens to me with a pair of asolo hiking boots. My left foot is shorter than the right foot. My solution: I put newspaper inside the shoe, so my toes make contact with it and avoid the movement. Maybe it will help you

>>38881707
What this anon said

>>38882401
Sometimes this happens when feet too hot or shoes too thin

>>38881773
The same as summer, only with warmup hoodie

>>38881694
Yep can't go wrong with Garmin 230, remember to update firmware tho or it'll be shit

File: dog-running.jpg (112KB, 1000x636px) Image search: [Google]

112KB, 1000x636px

Does anyone here go jogging with their dog? The weather is finally cool enough for me to take my dog out, so I'm pretty happy.

>>38883264
I have a 12 pound miniature schnauzer who tangles my feet in his leash, so no.

If im just trying to burn fat and get healthy will it make a difference if i jog/run a mile in the morning then in the evening. Or if i do it back to back. I dont think im ready for back to back yet.

Okay I wanna start running

183cm / 84kg 15% bodyfat

What do I need? The only thing I know I have (that I need) are shoes

Any kind of recommended programs like SL 5x5 or something?

>>38883615
That's called running doubles. It's the same. Go for it.

>>38883633
Im currently 255 pounds and 5'11 i lost weight by stopping fast food and other junk while jogging everyday for the past three weeks. The problem is i dont have the stamina i tried then it didnt work out. Which is why im asking will doing it later be more or less the same or should i just suck it up.

File: 1442179021549.jpg (376KB, 960x960px) Image search: [Google]

376KB, 960x960px

Anyone ever try "Chi Running"? What did you think?

>>38883839
is that where you run with your arms dangling behind you?

>>38883874
no, here's a video explaining

https://www.youtube.com/watch?v=H26liWMDH8U

>>38876930
If you doing easy runs, not ramping up distance, and running under 6 mi, it doesn't matter. Running 5 mi 5 days/week hasn't affected my lifting.

>>38883264
Yeah, but sometimes it's a hassle with him speeding up, slowing down, jumping when startled. Usually I just want to go out and run.

>>38883626
Couch to 5K. Fast, easy, free.

>>38883686
It doesn't matter how you get your mileage in as long as you do it, slow and steady. You are building a base. You only need to run straight for harder runs, but you are not at the point where you can/need to do that.

>>38883686
Running everyday at your current weight might be a little too much for your joints. Of course, you can suck it up, and you will loose weight as long as you are eating less than your TDEE. As for the stamina issue, make sure you drink enough water. Read some prior posts about it.

However, IMO you should start a program that will let you built strenght in a progressive manner, so you can focus and learn proper running form, to watch and control your pace, etc. C25k is a very efficient way to achieve that foundation and avoid injuries, and this of course will help you to keep on running.

Hope it helps.

>>38883839
If you want to do it and you like it, do it. It isn't necessarily better though. http://www.runresearchjunkie.com/effect-of-posechi-type-running-instruction-on-running-economy/

>>38883916

>>38883957
Thank you very much I appreciate it. Ill give this C25K thing a try. Though can i still walk if im going to have rest days to recover?

>>38884024
Of course. Walk all you want. In fact, you should.

>>38884059
Yeah i decided Im tired of not being active so Im going to try to jog 2 miles everyother day and walk 2 miles during rest days and take sunday off.

>>38854681
thank mr skeltal

What's the best app for tracking runs on Android?

>>38884517
I use the free runtastic version which is very good. The one thing I'd like to have is the option to add intervals. It's available at the paid version tho.

>>38884517
Strava is pretty popular.

I know we like to shit on plebbit, but...

https://www.reddit.com/r/IAmA/comments/54wze2/im_ultra_runner_karl_meltzer_last_week_i_broke/

really interesting, IMO

AMA about guy who got new record on Appalachian trail ultra running.

I have shit tier stamina, lads. Proper shit tier. I typically go on the treadmill at the gym, put the incline to 1.5 and run a mile, but I tend to be gassed at that point. If I go at a slower pace I can jog for about 15 minutes, probably a good bit longer. I usually don't start sucking air until the end, but I just find it really fucking hard. Used to be far more fit in a cardio sense but I was never any good at running, though I could do 8km runs. Any tips?

>tfw you get a cold
>tfw in L O N D O N now and am afraid to ride my bike for fitness and it's retarded anyway because it's /flat/
>tfw have to start running more
at least I have muh altras

Anyway, lads.
Sometimes I get knee pain after running. I do 2 hamstring stretches, 2 quad stretches, 2 glute stretches, and glute bridges - 60 seconds per stretch. I also foam roll after a run. I focus on dat dere midfoot strike too and I wear Altra Olympus shoes which are super padded and zero drop. Is it just impact problems because I'm sorta new to running or am I shrekting myself?

>>38885919
>https://www.reddit.com/r/IAmA/comments/54wze2/im_ultra_runner_karl_meltzer_last_week_i_broke/
Thanks for posting. I'll read it later when I get back from my run

>>38886003
You need to control your pace, maybe you are all over the place going too fast at the start of your session. Keep increasing your distance at a sustained pace. Slow but steady progress.

>>38886003
Slow the fuck down

>>38854658
I don't know why, but as I grew older I have found it harder for me to run. I do have pectus excavatum and my thighs got thicker but it felt like I coulden't handle going a long ways without feeling drained quicker. I used to be able to run ten miles now then last summer I could hardly do six. My bloodwork is fine, I just don't understand

How the FUCK do I get a better 1.5 mile time

I've been stuck at 12 minutes for months now

>>38870271
Make your steps shorter, rest for a week while icing your shins 2 Times a day

>>38886889
Keep whatever youre doing BUT add 2 days of interval running, 1min fast 1 min slow for like 4 sets or só

>>38886889
Just be yourself breh

>>38886625
>>38886632
will do lads

>>38887791
There's an app called pace control. It might help.

is sub 6 a good mile time? im not trying to make running my thing, but i do cardio once in a while to supplement my lifting

File: Reflective_Runner_large.jpg (20KB, 420x480px) Image search: [Google]

20KB, 420x480px

Any Nordic/Canadian winter runners here?

>>38882401

Try a maximalist shoe like a Hoka One One Clifton 3 for more comfort over longer runs

>>38886003
Ditch the treadmill

>>38886462
Is the knee pain on the lateral (outer) side? Have you always landed on your midfoot? Those are classic signs of overuse. Slow down, reduce your mileage, and take a few days off if the pain is bad enough. Slowly add miles as you feel better. Keep with the stretching and rolling.

>>38888038

Sub 6 is a very good mile time. Maybe 2 % of the US population can do that, and most of those are high school and college athletes.

>>38854681
Yes

File: 6ZEUHhq[1].png (104KB, 1281x1136px) Image search: [Google]

104KB, 1281x1136px

>tfw i referee soccer and just did a tournament this weekend
>these were my running stats over the two days

Damn that's a pretty decent amount of running huh /run/

>>38891003
Do people dive a lot in the soccer you ref

>>38885919
Nearly 46 days. How much rest do they get inbetween?

>>38891003
Don't ever buy anything other than the Miband. The latest one has a screen, but never touch shit like FitBit.

>>38885919
the guy in the AMA said

>I iced my legs each night after finishing to keep inflammation down and kept them elevated as much as possible when I slept at night to keep my legs as fresh as possible each day.

Why do legs need to be kept elevated,doesnt that reduce the bloodflow,isnt it better if they get more blood?

>>38891655
it's ultra, they do anything to simply keep running, sometimes numbing down the pain works if it means you can keep pushing on.

>>38891434
IIRC, he said he slept 7.5hours a day, with averaging on 15 hours of running each day.

Ran a few half marathons last year, but fucked up my knee and stopped running. I'd say that I used to be an intermediate runner, but I'm not sure how to even start again now that I've healed. What would y'all do?

>>38891903
start slowly, avoid making old mistakes
try softer terrain, better cushioned shoes, slower speeds.
start with 2-5km jogs, keep adding a few kms every month, you probably are not in a hurry?

>>38891979
Pretty sound advice. I'm in no rush, I've just been neglecting cardio entirely for the past 6 months because I'm out of practice. I'd better start today.

>>38888707
Yeah, it's on the outer edge. I used to get it bad in both legs. It then only happened on my left leg. After, it started to fuck up my cycling fitness. Now it's pretty rare but happens. Alright laddo. ty

I decided to take a couple of weeks off from running because of (what I think are) shin splints. Seeing the doctor tomorrow to make sure it's nothing serious, but I'm pretty sure it was down to a lack of decent running shoes.

Problem is is that I've got a pretty intense recruitment test coming up in a few months. Might be overthinking it because there's still plenty of time but what's the best way to get back on it without injuring myself or it taking forever?

>>38891903
Before you got injured, were there warning signs? Or did it just happen suddenly? It's something I've always wondered about injuries.

Wanna start running, thinking of trying couch to 5k.

Do I just go buy some (cheap)running shoes and start one morning. Or do I need to prep?

>>38881707
I bought the FR225, by the way. Got it on a discount and it looks good enough.
t. >>38881694

>>38861898
This was funny

File: wtfheart.jpg (114KB, 1236x672px) Image search: [Google]

114KB, 1236x672px

>decide to try doing a 21km, feel enough rested 12 days after marathon
>get new personal record
>heart thinks I'm running easy mode despite me pushing as hard as legs are able to push
>don't even breach 50vo2

does this mean my heart/endurance is miles ahead of my leg muscle power? or what the fuck
I gave all I could and managed new personal best, but if I look at heartrate curves it looks like another slowmode easypeasy 10km run.

>>38892738
NO. Running is an expensive endeavor, lad. Invest in it or you'll be running your way to injury city.

>>38892738
cheap running shoes if you do one 5km jog once a week (<50 bucks)

moderate priced shoes for few 5km runs a week (<100 bucks)

good shoes (>100 bucks) for runners who run several times a week with clear aims.

running is one of the cheapest hobbies you can have, it provides good physical benefits in return.
if you invest in it with low sums, don't expect great returns (simply because cheap shoes are cheap because they are not made to last long)
with decent investment into shoes you can expect a decent return, your shoes last longer and provide better support for your feet over a longer distance.

I myself just buy on average 2 pairs of shoes annually, which is enough for my goal of running 1-2 marathons a year plus a few dozen half marathons. Each pair lasting 500-800km before it becomes too worn out to provide proper support for my feet.

>>38892738
You don't need to buy shoes you can do it for free by going barefoot.

>>38892327
Slowing your pace. It has been repeated ad nauseam

>>38893733
This is sound advise

>>38886664
how old are you

bump?

Gonna get new running shoes in a week or two. I currently have Saucony Ride 9's with about 400 miles on them. I've liked them a lot, so I might get another pair of them or Nike Pegasus 33's which are similar. Any other recommendations I should look into?

5'6" manlet here, is running a six minute mile an achievable possibility? or just a dream.

>>38897846
uuuh, what makes you think that body height will affect your running....?
by being short, you have an advantage over us taller people, your body is smaller and requires less calories to run.

six minute mile is doable by all kind of people

>>38897886
short legs means I've gotta go faster, does it not?

>>38897912
what the fuck dude
try running before you come up with theories about "gotta go fast - t. short guy"

most top runners are between 160-175cm

work on your cadence/rounds per minute/striding frequency, not on the length of the stride. if you try to maximize stride length you will probably just fuck up your legs. running is not about jumping forward like a kangaroo, it's about getting a shitload of strides per min.

>>38897912
I think you are right but have no science to back it up

>>38898005
If you match pace with a manlet, you'll be faster than him everytime because of the lenght of your legs.

>>38898005
yeah but that's what I mean

Strides per minute=going faster

Anyways, since its raining like shit outside I went on the treadmill downstairs to see if I could manage a six minute mile, the thing only gets to 10mph when you crank it to full and at that speed it's literally like sprinting, I don't know how accurate that thing is, though.

File: 1473884205279.jpg (8KB, 250x238px) Image search: [Google]

8KB, 250x238px

>>38898029
???

kek

if we are both running at 10km/h speed, I'm somehow going faster because I have longer legs...?

>>38898056
how about you train first at slower speeds, then after extensive training you start adding up the speed?

if you are new to running, you start at newbie levels, both in distance and speed
you don't reach max lvl in a day or two, it takes months or years of training to become a good runner.

>>38898074
valid advice

>>38898058
kek I meant strides

>>38898161
Strides are important but cadence is just as imporant.

>>38897846
yo,also a 5.6 manlet faggot here

First of all,take the time out of your mind,just start running and keep running,you dont have to be fast in order to feel better about yourself or any shit,that wont bring happiness or satisfaction in your life.

You just need to run,and to keep progressing,making sure you are not doing too much to injure yourself,but always slightly improving yourself,there is nothing noble inbeing better than your fellow man,what is noble is being better than your older self.

how much do you run right now? and for how long have you been running?

Also im OP,and since i run that 10k,i looked up what the fastest time was,and the record holder was 1.6m tall. i.e. someone shorter several inches than both of us

>>38898478
maybe im projecting a bit too much in this post

File: sanic pepe.png (71KB, 870x870px) Image search: [Google]

71KB, 870x870px

>GOTTA GO FAST!!!

File: 1326221694164.jpg (41KB, 500x374px) Image search: [Google]

41KB, 500x374px

I survived the first day of c25k

>>38898601
Great job man. Now read this whole thread

File: when your clients evil spirit is the real deal but mob wont pick up the phone.jpg (34KB, 590x481px) Image search: [Google]

34KB, 590x481px

>>38898601
>mfw I have to do week 5 day 2 tonight but week 5 day 1 almost killed me
What should I do, bros? I couldn't even do it all in one go last time, got a nasty pain in my stomach and took a break to pee in the middle of last time before finishing. Day 2 looks even harder. Should I run week 5 day 1 again to see if I can do better this time, or just press forward?

>>38898754
Repeat day 1 and don't give your self silly excuses like having to stop to pee. You go to the bathroom before you go running. And you drink a liter of water 1 hour before you go running.

>>38898890
Honestly, it was mostly the stomach pain that made me stop running. The needing to pee was incidental, I haven't had that happen before. I'm drinking water now, though, so hopefully it doesn't happen again.

>>38893588
>>38893733
Rather buy a cheap pair and get used to running then invest in an expensive pair later.
Rather than shell out $100 and realize runnings not for me, or I have a weird gait

File: IMG_0822.jpg (70KB, 573x873px) Image search: [Google]

70KB, 573x873px

How do I run without shredding my feet? I feel like I shouldn't get blisters everytime I run but I always do, especially when I run hard over longer distances. My shoes feel comfy before I start running typically. I've tried different types (Vomero and Air Pegasus) but my feet keep getting blisters. Should I go smaller? But I feel like that may be uncomfy and like cut off circulation. Plus this is the same size shoe I had in high school (though I think I got blisters then too) and was given it by the salesperson who said it was the right size for my foot (he's a big runner himself).

i guess eventually I'll just get big callouses and stop complaining.

>>38899401
Have you tried different lacing methods? Have you tried using liner socks?

>>38899285
then buy $60 asics

first 15km today

1h21m08s

Love u /run/

File: sydney2.webm (2MB, 640x640px) Image search: [Google]

2MB, 640x640px

>How to sprint
https://www.youtube.com/watch?v=6BmtGNjm7BE [Embed]

>Sprint Drills for Speed, Run Faster, Plyometrics, Jump Higher
https://www.youtube.com/watch?v=yxkQfPhwZt0 [Embed]

>How to Sprint Your Way to a 6-Pack
https://breakingmuscle.com/strength-conditioning/how-to-sprint-your-way-to-a-6-pack

>Sprinting: The Purest, Most Powerful Physique-Shaper In An Athlete's Arsenal: Part I
http://www.bodybuilding.com/fun/par46.htm

>Asafa Powell Strength and Conditioning Training
https://www.youtube.com/watch?v=vB1V9iPewE0 [Embed]

>>38899799
Sweet bro. What's your training routine?

>>38893733

I run 60 miles a week in Saucony Cohesions, which are 40 bucks a pair on Amazon and last about 300 miles for me.

>>38899401
Shoes are probably too small. You should have about an inch of space between the tip of your longest toe and the end of the toe box.

>>38898925
Slow. the fuck. down.

>>38899799
Congrats.

used to be a marathonfag when i quit drinking and started taking my diagnosis of depression seriously. being sad helps you run. i used to catch myself when i was super down, at times when i'd normally be apt to lay in bed all day, and i turned that feeling into the impulse to "go run until you collapse". I just stopped running seirously this year in favor of lifting weights (which I like better) because I have put too much stress on my sacrum from having a super right leg dominant gait.

The mental toughness I gained through running marathons (Full ones) has benefited absolutely every aspect of my life. I seriously think running has saved my life. I still get out and run a 20 - 25k once every week and a half to 2 weeks, and it still feels amazing. I seriously want to get every neetfag depressedfag i meet into running, and think that if you have mental health problems that you should start running seriously. let the TRACK CONSUME YOU not to mention running groups are usually full of happy, successful people and that generally rubs off on others. k bye

File: 8b7.jpg (55KB, 600x453px) Image search: [Google]

55KB, 600x453px

>19
>6'
>117 lbs

I have a few questions and statements.

I have a body made to run, but I have the body of a sick skeleton. I have an incredible metabolism that allows me to eat anything I want and not gain weight. (I survive off of cheeseburgers and microwave foods). I drink a ton of water and drink fruit smoothies as well.

But I've never been athletic. In high school I had to walk half of the mile. I barely passed my pacer test. I've never played sports or worked out (until about two months ago). At first I struggled to run 3/4 of a mile without stopping, but now I average around 2 miles without stopping. My problem is that I'm not improving upon these 2 miles.

I currently have a bit of trouble running 2 miles but want to increase my distance. The goal I've chosen is to run 3 miles at 6 minute pace. Can I achieve this goal by 2017?

I also sporadically can't run or can run. Sometimes the 2 miles is easy, sometimes I have to stop halfway through. Both times I drink tons of water, don't eat/drink 1 hour before running and run with proper form. What causes my random fatigue?

Tfw bout to do week 6 day 2 when sun goes down.

>>38900966
go anon go

Hey anyone have any good running workout plans or something? I just list 20 pounds and lost most of my gains from the gym. Haven't been to the gym since June. I'm contemplating on moving to more cardio/running exercises. Should I do it or go back to the gains life?
5'8 , 18y/o, 1rep bench=175,squat=275 , power clean =150 in 6months training(stopped in June). What should I expect if I get into running as in calories wise? Because I love me some food but I want to lose bf and tone.

>>38900943
An 18 minute 5K in three months is a pretty lofty goal for someone who can only run two miles total right now.

As for the fatigue, I'm guessing you aren't getting enough sleep.

>>38900943
Random fatigue is most likely caused by alterations in diet. If you eat a plate of spaghetti earlier in the day, that's going to fuel you well into your run. If you've only eaten straight meat or fat, your body cannot catabolize these as quickly as carbs. So if you've eaten fried rice that day, expect an easier run.

When I was plateauing on my sub-5k when I first started, I just focused on running a specific pace constantly and working the distance up that way. For roughly a month, I focused entirely on just working up to 2 miles at a ~6:00 pace. After I got pretty close, I switched gears and slowed down and focused on my longer distances. Within 6 months of running, my 5k's were down from 31:00 to 20:00.

Don't let your body fall into a routine. Continue to give yourself intensity by switching it up. This includes doing interval training, long distance, sprints, incline, decline, etc. I like to give each new primary running exercise a month before I switch again. Then cycle back around, you'll see you've improved a lot quicker than if you just continued the same thing over and over.

>>38901027

C25K. It will burn like 1000 extra Calories per week tops towards the end. From there the sky is the limit. Distance pros running 120 mile weeks need like 5000 Calories per day to maintain skeletal frames.

>>38900908

There are a lot of ex druggies and recovering alchies in endourance sports. Totally agree with you, every sad cunt should start running.

File: hqdefault.jpg (12KB, 480x360px) Image search: [Google]

12KB, 480x360px

>>38901043
The only thing is that I currently run at a fairly high speed. I run at about 6-7.5 minute pace through my entire 2 mile run. Is it possible or is my head really in the clouds?

>>38901092
I'll try mixing up the cycle a lot. I eat a huge amount of carbs already so I'll keep that up as well. Thank you anon :)

>>38901158
6-7.5 is a huge range imo.
If you can consistently run 2 miles at 6min pace, then i can believe that your goal is achievable in the near future.
Else, I'd give you the usual advice of slowing down and increasing your distance, doing this by itself will help (up to a certain extent) with your speed

File: screaminternally.jpg (42KB, 500x375px) Image search: [Google]

42KB, 500x375px

>>38900943
>6'
>117lb
>What causes my random fatigue?

>>38900943
>is a skeleton
>doesn't know why he has fatigue

>>38901264
I understand that I have a shitty body but what can I do to stop this fatigue from happening?

File: para (6).png (622KB, 1360x764px) Image search: [Google]

622KB, 1360x764px

>>38901290
Let me reiterate because you missed the point:
>6'
>117lb

>>38901332
Fuck's sake. yes. I know. Can I do anything or am I doomed forever to have a shitty, skinny body that is incapable of athleticism?

>>38901348
Good news, you certainly can. Start eating 2500 calories every day to start with, up it to 3000 when you get to 150lb. You're feeling exhausted and shitty because you're literally as starved as an auschwitz prisoner.

>>38901359
I eat a shit ton of food, mate. I always have. I just don't gain weight.

>>38901374
No you don't

>>38901374
That's literally not possible. Try tracking your calories and come back with your "I eat so much, bro" bullshit

I noticed I run along to the beat of 150 bpm songs. Is that good enough, or should I kick it up a notch?

>>38901374
Same except I'm 400 lbs overweight. I eat very little. Probably less than a petite fashion model. For some reason the weight never drops.

>>38901374
No, you don't. As someone near your height who started at 140lb, your 'I live off pizza and eat so much' is really binge-eating when you're starved, and then waiting until the next hunger pangs hit - so you think you eat a lot, but you really don't. Trust me, you aren't the sole exception to biophysics. Download myfitness pass, eat 2500 calories measured carefully for 1 week, then report back.

Hey I've mainly been walking but I've been running too. I'm 246 lbs right now and I've been exercising for about 3 weeks and lost 16 pounds so far.

I run .4 miles, .2 at the start + .2 at the end of even ground. Then a steep hill which I walk up and down 3 times, which adds up to 2.1 miles downhill and 2.1 miles uphill. I've been avoiding running downhill because I don't want to injure myself because I'm still fat. I then have .8 of a mile thats mild downhill/uphill at the end.

Well really the order of things is
.2 flat run
.7 down steep
.7 up steep
.7 down steep
.7 up steep
.7 down steep
.4 mild down
.4 mild up
.7 steep up
.2 death run home.

It takes about 1 hour and 40 mins. When I increase intensity from here is it fine to just add more walking up and down the steep hill or should I increase running on the flats? Both? I've been exercising so I'm fucking destroyed when I get home, then I walk to work and work, then walk home.

File: 1469043603922.jpg (13KB, 551x394px) Image search: [Google]

13KB, 551x394px

>>38901393
Where do you think you are anon, it's never fast enough

>>38901393

180 bpm is good because that is about the optimal step count per minute for distance running.

File: 1468961268177.jpg (229KB, 627x720px) Image search: [Google]

229KB, 627x720px

>>38901574
You just described me 100%. Oh my god, this is actually a huge discovery. It seems stupid but I assumed that this binge eating + constant snacking was comparable to eating 3 meals a day, but I'm clearly wrong.

Holy shit. I just got the app and it says that I should be able to gain 5 pounds by November 3rd? Thank you anon. Will report back in a week. I just hope I can eat this much without feeling sick all the time.

File: pantoff.jpg (33KB, 387x443px) Image search: [Google]

33KB, 387x443px

>>38901734
Yup, been there done that. 1lb per week is a good rate of gain. And you'll want to exercise a bit with weights so you gain muscle, not just fat.
And no, you'll feel like throwing up half the time until you get used to it. And even then it'll be a battle of sorts with willpower. I'm at 180lb now and have been for about 2 months - my goal is 200.

Good luck!

>>38899401
I've been barefoot prancing on a trail with lots of gravel. Made my feet tough as fuck.

>>38902529
Why would you do that to yourself

>>38902593
Barefoot running is the purest form of running. Everyone posting here should strive to one day run a marathon fully while barefoot

File: 1384843442042.jpg (66KB, 450x536px) Image search: [Google]

66KB, 450x536px

>just ran first 5K in my life
>40 mins

fuck im slow. believe it or not this is my lifetime peak physical fitness though. is there a better method to approach improving your time other than just "run faster?"

>>38902712
Fuck off

>>38902868
Do HIIT. If you are out of shape like me you can start with what I call old man HIIT. I built a stepper out of 4x4s and plywood and do 6inch box jumps 20 second intervals with 10 seconds rest in between for 6 mintues. It's helped me a lot.

>>38902868
Keep running the same distance every other day for a month and report back. Work on keeping a steady pace, it doesn't matter if it looks slow, just go for consistency. Try the pace control app. Take notes now and report in a month so noobs can learn from your experience breh

>>38902937
should I just work that into a typical 3 day/week routine by replacing a day I normally would be running like I have been with HIIT?

>>38902937
I disagree bro. HIIT when you can't run a sub 30 5k 3 times a week is just going to kill your knees. It's too much preassure. You don't even have the quads to support that.

>>38902955
I do it on off days, it's only a few minutes.

>>38902960
Listen to this anon, what worked for me might not be best for you, if you start to feel pain in your knees STOP immediately.

>>38903000
What if you feel like you're gonna barf

>>38903017
Barf I guess.

Brehs what is it with running and wanting to quit 10 minutes in but you just push through and next thing you know you're at 35 minutes. It's never the pleasant experience people say it is...it's like torture. I mean at the end I feel really good and proud of myself but still...am I missing something here?

>>38902960
>It's too much preassure
mfw too much presha

https://www.youtube.com/watch?v=RxMEUqHPqcA&list=RDRxMEUqHPqcA#t=1

knee has been sore for over 2 weeks now. Not very sore but slightly painful after walking at fast pace, activity.

How long do I rest before I can start running again?

>>38903041
This is what works for me. It might help. I plan ahead. So if I'm going to run 30 minutes, I set 3 intervals of 10 (i run with my phone and listen to a podcast or music), so the feeling of one set done is rewarding, then I struggle through the second set, and then comes the last one and I give everything I have. I stop, stretch the fuck out of my muscles, feel fucking great, and I should walk to my home but I'm so hype that I run a little more and don't count it, it's just a pleassure run. Fucking love it.

>>38903066
Until it stops hurting, silly

Guys someone with a nice pic better start a new thread this one is almost done

>>38903066
2 weeks is a lot bro. Height/weight? Have you done mobility and stretching? Try those and if you don't get any results within a week it might be something to discuss. Those are in the sticky btw

File: Steve-Ovett--a.jpg (132KB, 990x640px) Image search: [Google]

132KB, 990x640px

>>38903137
No, here is a nice pic of steve

>>38903137
6 ft 2 and about 80kg, I never tried any stretching or anything. I just started running like 5 days a week for ~ 1 hour and then the pain started creeping on so I stopped.

>>38903180
>Just started to run
>Let's keep running a tonne without rest days
>Why do my knees hurt???
Slow down lad

>>38903164
That's just perfect

>>38903191
So much this

>>38903180
What's the matter with you breh with that pupper behaviour. Fucking control yourself.

>>38903191
I just wanted to look nice :(

>>38903221
Focus more on food and deficit for losing weight

>>38903221
We are all nice bro

New thread

>>38903302
>>38903302
>>38903302
>>38903302