no running thread? Come on /fit/, you disappoint me

at the end of every 5K, I always weigh around 0.5 kg LESS than before the start of it.

why would this happen?

>>39002248
Fitness around here means muscle mass boyo.

>>39002263
I would say sweat but that's quite alot more than I'd expect from a 5k run

>>39002248
im giving the 50 pullups, 100 pushups, 5km run (in that order) workout a go for the next month

- is this an fucking meme or?

>>39002319
this could be it because I have always had a sweat problem

>>39002362
how many times a week? fine by me but depends on what your goals are

I've just started c25k and the top of my right quad hurts when i lift my leg. Should i rest for a few days or just push through?

>>39002362
You will get overall healthier

do some planks too

>>39002408
I'd say rest, you don't want to injure yourself and then have to rest for several months

also look out for your shins

my rule of thumb is if I feel even the slightest pain in my legs, I don't go for a run

I keep getting horrible cramps when I run even after waiting a couple hours after eating. What am I doing wrong?

>>39002427
Thanks. Do you think a light walk would be ok? or nothing at all for a day or two until it feels better?

>>39002447
yes I think it should be fine to do that

>>39002279
it means muscle mass in your empty head, you cock

>>39002446
Eat bananas for potassium bru

>tfw pain in upper back forcing me to stop.
Feels like someone forcing a bowling ball between my shoulder blades. Is that due to bad form?

>>39003281
Make sure you're landing on your mid-foot, and try to keep a high cadence (180spm or so).

That said, upper back sounds like a pretty weird place for pain caused by bad form, you should get that checked.

>>39002248
>>39002248

Cardio kills gains faggot

GTFO

>>39002263

I drop more than that in a 5k in the summer. Sweat+increased loss of water from breathing harder than normal.

>>39002446

Going too fast.

>>39003478
I'm just going by what google says. It says it's probably caused by having too much tension in arms. I'll try to be more conscious of my form when I go out on Monday.

What to do when my shin splints keep coming back? I've been to 3 different physios, and they all helped to a certain extent. My form is good enough, my shoes are new, I've rested enough, I'm not (too) heavy, so I have no idea.
Also, are treadmills better than running outside when I have shin splints?

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>gym treadmill label says miles
>display shows no unit
>measurement is in km

what bpm should your music ideally be if you run in tune with it?

>>39003667
http://lmgtfy.com/?q=bpm+running+speed

>>39003709
There's gotta be some kinda ideal speed for different goals, this is all just "run at your preferred pace"

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>>39003657
>running on a treadmill

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>GOTTA GO FAST!!!

should i eat before or after running

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>>39003795
No outdoor running until trails and streets are cleaned.

>>39004321
Oh man I am jealous right now, looks so cozy

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>>39002248
>dressing like a pokemon mc

>11 mile run in cool weather through rolling Michigan hills

Comfy morning.

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who here a cardiobunny that wants to be dominated sexually by the weightlifters?

>tfw too cold to run
I can't deal with it

>>39004463
>tfw too intelligent to run
:(

>>39003599
Bump

I've been trying to run regularly for the past two weeks, nothing amazing, 6 kilometers the first week, 7 the second, 8 starting monday and we'll see how far we go. Is running every two days (with a week-end break) good enough? I run at about 10 km/hours.

>>39004463
I am worried about what I'll do when winter hits. I've made a lot of progress this summer and I don't want to lose my gains.

>>39004617
that's a fine pace, for how long can you run continuously without stopping?

>Running when you could be cycling instead
wew
e
w

>>39005042
/fit/'s modest expectations of running pace amuse me.

>>39003599
>>39004517
Have you tried slowing significantly your pace? And from there make sure you increase your mileage slowly as well.

>>39005236
oh yeah tell us your pace then faggot

is it 20 km/h for 5 seconds? that sounds impressive

>tfw can't get 2 mile run below 14:20

>>39005042
Never tried, before I run I set my mind on a distance and run to complete it, generally speaking I try to break a sprint in the last 100-200 m.

>>39005236
Oh yeah, most people that run in the same direction as me clearly outpace me, though I don't know for how long they run (given the way the road I run on is set, it's for at elast 4 km)

>>39005693
I'll try that tomorrow. The thing is just that when I'm busy with any sport, it's difficult to not go 100%, you know what I mean?

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>haven't had a run in 6 days due to minor pain in lower tibia
>slowly going insane

HOW DO I STOP THE DESCEND INTO MADNESS

>>39002446

drink tonic water

>>39003599

there is no fix for this, I have it 15 years ago, I just run with it

>>39003599
>Are treadmills better

I highly doubt it as treadmills are rock hard.
Run on grass or sand

>>39002263
Sweat and breathing out your glycogen

>>39005722
Not him but if you can't hit 30km/h for 5 seconds you should kill yourself

>>39002408
Muscle pain like soreness? Or a deep tendon/joint/bone pain?
>>39002427
>I never run if I'm slightly sore
This is why you'll forever be mediocre

>>39002248
What kinda pants are those?

Who here has sub-20 5k times? Just hit 17:33 yesterday

>>39003599
Do stretches for them, ice the regularly, and dont walk around barefoot too much

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>>39002248
Anyone struggling to run a mile, check your form and technique. I could barely run a quarter mile before I did, now I can run a whole mile without stopping, feels sooo good.

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>>39006241
Peaked at 19:00 flat, weighting in at 180 lbs 5'11 lol. I was a big dude to be running 5ks.

guys, you think it is possible to run 42 km adding 1 km per day per session?, I'm stuck in 21 km

>>39005918
Did your doctor say if you could swim or not? Paddling around for a bit might do you good

>>39006329
yes, but that sounds stupid

just do a 25km, then a 35km and then a 42km....

long walks also help improve endurance whereas fast&short runs can improve muscle power, and they both end up contributing to your overall fitness

but if you insist on doing 1km extra longer with every run, I'd say do max 2 runs a week, longer runs require more recovery time.

>>39006319

Why the belly? You drink booze?

running is for girls and ppl on chemo

>>39006395
nah, no doctor visits, I just feel like I have another variety of shin splints.
basically leg only hurts on running impact in the bone down there, otherwise not. hopefully it heals in a few days before I shrink deeper into despair

t. running addict

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>>39006426

how are you going to hunt a mammut?, you fucking homo erectus

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>>39006417
Haha no I had just ate a huge meal and was sticking it out as much as I could. This is me normally

>>39006257
>dont walk around barefoot too much
Then what should I wear indoors? Slippers aren't really that much better.

>>39006158
How do you deal with it? Just run through it and ignore it? Nothing extra?

>>39006478

diclofenac 150 mg and ice

>>39006442
If it only hurts on impact, you could totally just visit a gym and use an elliptical, bike machine, or swim in a pool. I'm no doc but just getting some regular cardio will probably be good for you

i don't run but i bicycle a lot, can i join?

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>>39004321
>not running in that
Perfect running weather. I can run an entire marathon without taking one stop to take a drink of water in that weather.
>tfw just finished 12 miles in the rain on a trail full of mud puddles
Too bad my feet got soaked and got a shit ton of blisters. Otherwise, I would've kept going.

>>39006461

Routine and diet please. I beg you dear sir.

>>39006505
Noob here. Wouldn't it be a lot harder to run in winter, because of how dry the air is?

I went running outside today and it seemed like it was tougher than usual because of how dry it's getting already. Do you wear one of those face-scarf things when you run? Should I?

>>39006461
Jesse?

>>39006535
It's easier since your body doesn't have to use a lot of energy to cool itself down. And if you dress and layer properly, being warm during winter runs isn't a problem. The only time I wear a scarf is when it's below 30F because it's easy to get frostbite even if you are warm.

>>39006583
>dress and layer properly
How do you dress in winter? What fabrics and stuff?

>>39002447
walking actually speeds up recovery for shin splints

>>39006639
Undershirt and runnign shirt on top of it
Undershorts (not leggings) and shorts on top of them

If you wear more it means you are not working hard enough

>>39003281
i get that too anon, it's from irregular breathing. try to do a 2-3 breath/step cadence, or whatever rhythm feels natural for you.

>>39006241
I'm sitting around 22:00 running 3 days a week. How did you get under? Is a year doable? Trying to gain weight while I train so 3 days is max im willing to run a week.

I'm a little worried that my pace is irregular. I listen to music when I run so I think I might be changing my pace to match the BPM of each song. Is this ok?

>>39006639
I usually have a tank, then a long sleeve shirt, then a jacket. Usually, after a mile, I'm warmed up enough that I just take off the jacket and tie it around my waist. Bottoms, I just wear a pair of track pants. My legs never really get cold. If I'm cold after this, then I'm not running hard enough. Even on my long, slow runs being cold should never be an issue.

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I get a sharp pain in my side and a horrible headache every time I run. What can I do to fix this?

>>39006776
Drink more water before your runs.

>>39005722
I'm not a runner though I can comfortably do 10k in 40 minutes (15km/h).
I am in fact a race walker, and I walk 50km in under 5 hours (ie. faster than 10km/h). 10k in 50 minutes. I'm not even international level.

I wasn't having a go at people who run slowly, but it is amusing that /fit/ expects people to lift 1/2/3/4 and doesn't expect them to run 5k in, say, 20 minutes.

>>39006940
>race walker
How is that? Is it fun? I've only ever seen old people do it, but it looks quite difficult technique-wise.

>>39002248
>That shitty stride

>>39004321
>Not running all year round

Really man? It's so much better. If you layer properly a run when it's snowy is awesome.

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>>39006511
Diet: eat as much as you can stomach every meal, absolutely no sugar, stick to healthy foods for most part. Lots of pasta, rice, sometimes bread. Lots of meat, eggs, fish, whole milk. Tons of leafy greens. I hate fruit so I take a multivitamin.
Routine: modified Texas method with accessories. Currently switching to 5/3/1 BBB because I'm starting indoor track season soon and need lower volume. If you want I can post my exact routine too.

>>39006541
Nope, nathan
>>39006693
If you aren't competing who cares. It's not gonna injure you
>>39006823
Definitely this. Not all at once or too close to running. Just drink more than you normally would as you go through the day. In high school I'd force myself to get a small drink at every water fountain I passed. Only thing I could do to get rid of the stitch/headache.

>>39004463
>>39004642
Guys, seriously. Just buy the correct clothing and you'll be fine. I don't know why people think you can't run in the rain, snow, or cold. You guys are gonna lose all your gains if you stop, so just don't stop and prepare better.

Does jumping rope count?

running is so self-contradictory. Obviously you become a cardio-bunny because you want the powerlifters to fuck you, but how are they gonna catch you if you spend all your time running?
Inb4 there don't need to be a chase

guys i ran 5 miles for the first time last night. i was at like 3 miles up until 3 weeks ago. I'm pretty slow tho, I think I ran the 5 miles in 53 minutes. I felt things I never felt on my 30 minute runs. After the run last night there was like dried sweat on my face and I could feel my fucking toes cramping while running. I also became really aware of my running form towards the end and wasn't happy. Like I spent a good 5 minutes wondering what was wrong with my shoes. Am I increasing my distance at too fast a rate?

>>39007126
>Not the response I was expecting from the internet.

It is pretty difficult to master the technique at first but it just feels natural after a year or so. And yes, old people like it because it's easier on the joints than running (low impact).

I like it. I find it thrilling. And fortunately I'm autistic enough to be oblivious to most of the people laughing at me when I train.

>>39003599
My friend had this during a sports game so the physio strapped her foot. The strapping was wrapped around to support the arches of her feet. The pain went away after that

>>39007296
I live in the midwest, I'm worried about sub zero temps and icy conditions.

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1.5 km in 8:05

>>39007640

can you post a picture of this?

>>39007654
I live in the high Appalachians that commonly has a foot of snow minimum throughout the winter. The road is icy because idiot plow drivers plow down the ice and don't put salt or cinders down. So it's either run in the foot of snow or ice. Both have benefits, so I run in both. Shut the fuck up and run.

>>39007799
Except you're putting your life at risk by running in such conditions

>>39007296
Generally agree, but be sensible. There's days you just shouldn't.

>>39007640
This happened to me as well, so I have custom insoles, which really help. They're just not enough to keep them from coming back.

>>39007582
How do you get into it? Are there clubs or anything for it? Also, how would you compare the experience of race walking to running (i.e. 'runner's high' wise, etc). If shin splints will fuck me permanently, I might consider switching to race walking.
>CAPTCHA: Road Keep out

>>39003599
>my form is good enough

Apparently not.

>>39005918
cycling

>>39007542

only if the rope is around your neck

>>39002248

>Dat heelstrike

>>39006496

>bicycle

literally killing your dick

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My 10 year old Mizuno shoes completely fell apart so I bought these guys as a motivation to start running again.
Took em for a test run today, they're pretty good

are salomon meme shoes?

they are very expensive around here (argentina)

>>39007961
I thought people said Nikes are bad for run shoes.....

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>>39002248
So I was too fat to jog. I couldn't swim throughout the summer due to recovering from surgery. I have a baby, so I can really only exercise when she's asleep.

I was 230 lbs, I'm now down to 196 lbs and I've hit a (hopefully) small plateau.

When I started walking it was at 1% incline and 2.5 speed and over the weeks of losing weight and exercising more often, I've increased my stats to 4% incline and 3.0-3.1 speed.

This 2 weeks ago, I was hoping to change it up a bit and started c25k. I just finished week 2 (been going on a 2% incline) and now I'm really nervous about starting week 3. The running intervals double in length from 90 sec to 3 min. I guess what I'm asking for is advice on how to lengthen endurance.

I'm also nervous about hurting myself because I am afraid I am too heavy to even try jogging at this point. Advice would be appreciated of any kind.

Sorry for the blogpost.

>>39007992
Nike makes a lot of fashion shoes that seem like they'd be good for running (e.g. Roshes). I think some people by shoes like this and then get upset at Nike when they get injured. But Nike does make some actually good running shoes too.

>>39008000
>advice on how to lengthen endurance
Man up and just run. Try to enjoy it and do your best. There is no magic trick to suddenly lengthen endurance, it takes time and patience and many kilometres. Have fun and good luck m8

>>39007820
Only if the ambient or wind chill is -17F or below. The whole "heart attack and cold weather" is only for people who are predispositioned for the conditions. The only real risk is frostbite and hypothermia, which is minimized if you know how to properly dress, cover up, and don't get your clothing wet.

>>39007992

Nike runners are fine. People always cone in asking if they should run in Rosches and stuff. No need to run in fasion Nikes when cheaper Asics/Saucony/etc are better for running. Also, most pro marathoners run in Nikes, but they get paid to.

>>39008000

I started c25k at 300 lbs. I'm 195 and run 40 miles per week. You'll be fine.

>>39008000

You go as slow as you need to in order to finish c25k. Going slow builds endurance. You can work on speed a year from now when you have a base.

I thought running farther helps you run faster was a meme but my 5k time has gotten better after I decided to start upping my distance

is there an ideal running pace where you should start focusing on a longer stride rather than more steps?

>>39008047
You're very right. I guess I just needed to hear it.
Thank you Anon.

>>39008127
That's really encouraging actually.
Thank you Anon.

>>39008147
Will do Anon. Thank you.

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I was running and some little shit insect stung me in the fucking forehead

>>39008188
Your body learns to use oxygen better when you increase your distance. It's why it's not a damn meme. /run/ threads are full of helpful advice.

>>39007846
>How do you get into it? Are there clubs or anything for it?
Athletics (track and field) clubs. It might be difficult to find a specialist race walking coach though, depending on where you are. Anyway, there are plenty of resources online and we are on /fit/ so personal coaching is probably not that important to us.

In terms of the sensation of race walking, once you figure out the technique it is very similar to running. As I was saying, the speeds are not that much slower and the aerobic function is the same.

Don't want to sound like an advert for it, but do look it up and give it a try, even incorporate it as a bit of cross-training if you don't take it up more seriously.

>>39008993
Race walkers in the olympics finished their race at a pace that was faster than the average marathon pace...

>>39008289
One more quick question.
After walking/running for the longer distances (1-2 hours), I'm starting to get pain in the ball of my right foot right behind my big toe.

Is this something I can take a pain reliever for and keep running, or is it something I should rest until I don't feel anymore and then keep going?

>>39006216
Hey mate. I have some general soreness in both legs which is fine. However in my upper right quad i am in a bit of discomfort when lifting the leg. I can walk fine but it's sore when lifting it. Does that make sense?. It's been 24 hours since the jog/walk and it's definitely gotten better, but it's still sore. I will go for a walk this arvo but won't try to jog. I'm a recovering fatty (80kg lost) so this is all new to me.

Any other advice is appreciated.

>>39009119
Stretch it a bit and if it still feels painful then rest.

>>39009052
Finished it maybe but their pace was much slower than the marathon.

>>39002446
run in the morning before you eat anything

if i don't run on an empty stomach i'll get painful stitches guaranteed. it's pretty weird, but i like running before breakfast a lot. it's such a nice way to start my day

I need a second pair of shoes to throw in the closet and pull out when I need them, and I don't want to spend a lot on them. What's the best pair of running shoes for a maximum of 5k distance, light runs on roads, under $50, that won't fuck my shit up? How about under $30?

>>39004463
put some tights on faggot, cold runs are best runs

>>39009126>>39009126
IA the pain close to your hip crease? Sounds like it could be hip flexors.

>>39009126
Just do it. Is this your first ever run using the program? Your body may not be used to running. If it persists past Week 2 then maybe consider resting.


Ya know it's somewhat recommended to see your doctor starting this, seems like you lost a lot of weight though so you're probably not at risk of anything serious. I don't think many people actually do so but if you're worried about injury maybe talk to your doctor.

>>39009257

I always unpaid shill Saucony Ignitions. $40 on amazon. I run in them every day. They are just a basic mid-drop runner.

>>39009276
Actually yes it is. Right near the crease.

>>39009316

Cohesion, not ignition. Ignition is what I used to wear but they stopped making them.

>>39009292
Hi mate. It was my third in 3 days. Maybe I am pushing it a bit hard. I have spoken to my doctors and also a podiatrist as I needed orthotics. I have an appointment with my GP next week so I'll mention it to him then if it persists.

>>39009351
So 3 runs in 3 days? It's supposed to be 3 runs a week, generally doing the runs Monday Wednesday and Friday

>>39009365
More like a Brisk walk with some jogging thrown in. Perhaps I should follow the proper format.

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>>39009342
That must be the reason for the availability problem, but here they are at Gander Mountain. Maybe I should go over to the store there and dig through the clearance rack. Thanks, running bro.

>>39002263

Are you thirsty afterward? Drink a half litre of water, that comes easily. Then you're back to standard.

>>39003657

Google the operation manual for the model of treadmill. You can hack these pretty easily to use the units you like.

>>39009390
Hey we all start somewhere. I did C25K and can now run 45 minutes +

>>39004098
If you're only doing 5 or 10 km, you can eat after.

Make sure to shit before you run though, honest.

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>>39009365
>2016
>not doing cumulative fatigue training

>>39009476
Get NTRed Sento

>>39006178
>anyone who can't run run sub world record should kill himself
>humanity literally exticnt

Finished my 2nd marathon two weeks ago, went from 4:15 to 3:40 (5 months)

I was 220 before I started running, now am 185lbs. First ultra in 3 weeks, 50k trail run, im gonna die

>>39009732
Good fucking job anon.
One day I hope I'll be able to do that.

>>39009772
Cheers man, I'm not a "runner" per se, it started as a challenge to one day run a marathon, then I realized sub-4 hour is achievable and went for it. Now I want to run an ultra to say I have done it, complete checklist thing, I have no idea in mind at all.
Dying to get back into weightlifting tho, I'm 6'3 and would like to get back around 205 would be a good build for me

>>39002248
That's some pretty fucked up running form in your pic OP

What video demonstrates the best running form?

>>39002248
seconds away from sub 20 5k. i took a 30 second rest in the middle. if i can repeat it and take out that rest, i got myself a sub 20.

nearly threw up in the last 0.25 miles. it's crazy how i don't even notice myself tire. the first 2 miles, i'm fine. the last half mile has me gasping for air.

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>>39009320
Start lifting if you don't. I am pic related.

Anyone else have a shoe recommendation for me? >>39009257

>>39009925
Got you pham
https://www.youtube.com/watch?v=UkyBr47DdY0

>>39010087
Thanks buddy.

>>39010092
Np breh

>>39009978
It gets harder as you go- the last half is 3/4 the effort

>>39005060
Cycling is boring as shit.

>5k pr was 21:15
>just ran a 20:49
a-am I finally going to make it bros?

>>39009320
First year of track I was plagued by this hard. It's because they are too weak for your posterior chain and become overworked and strained. You have to make them stronger by either running through the pain until they catch up (took me about 4 months of 5 days a week practice) or be smart and add in hip flexor and ab work now along with running. Leg raises are god tier for these. Lay on the ground, hands behind head, knees locked and bring your legs up and down without letting them touch the ground. 3 sets of 30 or so every day will help get them up to speed. In the meantime, do a spiderman stretch to loosen up you're hips. Go a little easier on the running you don't want to duck with your hip flexors. Shouldn't be a problem for long though. Happy running

>>39010043
Thanks mate. I'll get into that as well.

>>39010436
Cheers mate. l'll keep up with walking until the discomfort subsides and when i feel better i'll add in the stretches.

>>39002408
Sounds like a hip flexor. Flutter kicks, reverse crunches, captains chair, whatever when you're healed enough.

>>39003281
>>39003281
Makes sure you lean forward from the ankles instead of the hips. Ankles hips shoulders and ears in a straight line when your foot hits the ground.

>>39002263
Sounds normal. Most runners sweat about a liter an hour. There's also exhaled water vapor from burning glycogen.

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I finally finished a marathon /fit/

I still want to kill myself tho.

>tfw forced into going clubbing
>tfw u get called a creep

What do ?

(165 lbs 6"'2' / 189 cm 75 kg)

>>39005918
Stationary bike or swimming

>>39006639
Synthetic thermals plus whatever your warm weather gear is on top. Hat and gloves, thicker socks,

>>39007575
Rule of thumb is don't increase distance by more than 10% a week. Less if you want to be conservative or have injury issues.

>>39007961
What self respecting runner would run in shoes for more than 6 months?

>>39010613
Congrats on finishing a marathon!

>>39008188
Having a better cardiovascular base let's you run faster before you hit your anaerobic threshold. A lot of people get speed gains by running slower in training.

>>39008225
Most people say 90ish (180 if you count both feet) steps a minute is most efficient. Same for cycling too.

>>39009119
More cushioned shoes for your long runs to protect yourself, more minimal shoes on short runs to strengthen your feet. Using a golf ball, tennis or lacrosse ball or one of those rollers can help if there's a tightness issue.

>>39009126
Hip flexors. Strengthen them after you heal. Flutter kicks, scissor kicks, reverse crunches, whatever. Maybe add high knee's or skipping to your routine. You'll feel stupid doing it until you get to the point where you know you're in better shape than anyone looking at you, but it helps.

>>39009257
Just buy shoes from the previous generation. Once then go on clearance, they'll be 40 to 60 bucks.

>>39010806
not that anon but how often should you expect to buy new shoes? i've been using mine for over a year, and they were just my brothers old ones that he didnt use all that much.

is there any real difference? dont see how this could matter desu.

>>39009732
Stay safe and don't hurt yourself. Don't forget to listen to your body.

I gotta force myself to stop sometimes when I want to keep going. Runners high clouding judgement and what not.

>>39009978
Do one really long slow run a week and you'll make it.

>>39010817
Depending on the shoe, 300 to 500 miles. Some really light shoes are less. The midsole compacts and stops cushioning. It wont protect your feet and joints any more. For running, the breakdown of the midsole is always a bigger deal than the wear on the outsole. If you don't track mileage, 6 months is a good rule of thumb. If you ever think you need new shoes, you probably do.

Ever notice how homeless guys always have running shoes? It's because runners give away "perfectly good" shoes that aren't good for running in anymore.

>>39010905
Forgot to mention weight. Heavier runners will need to replace their shoes more often.

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I got my wisdom teeth extracted on Tuesday. How long do I have to wait before I go back to running and lifting?

Sorry if it's not really relevant, I just didn't think this merited it's own thread.

>>39010613
Finishing time was 3h48 by the way

>>39004463

My wife and I have done runs in colder than -15 each of the last three years. Nut up and get to it.

>>39007248
not same guy but i would like to see that rutine in detail. thx

>>39010922
Funny I was just in your situation a few weeks ago. Really depends on how you feel. I personally did cardio 3 days after the surgery and lifting 5 days after, although I had absolutely no pain or swelling after the first day.

>>39006241
17:40 is my best but ever since I got back on the bulk I've slowed down.

>>39010920
I've probably got 75 miles on my shoes and I can already noticed wear in them. The side I put the most weight on is noticeably more worn out..is that cause for getting new shoes?

Currently running on the treadmill after my lifting sessions. Is it worth using the incline setting on a treadmill? Been running 5k on an incline in 30 minutes and starting to wonder if it's even worth it

>>39002403

3 times a week, swimming sprint-laps twice a week, casual jog once a week, and i ride 30km pushbike most days

goals are to lose some fat and build some functional muscle, i'm a scuba diver and work is hard

>>39012587
you need to add 1-2% to simulate real world running
you have to do an equivalent amount of work.

keep running. at the very least it gives you some options to shed calories and weight during your cut.

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I have to wake up in 5 hours to run 21k

I don't know why I sign to Sunday morning races

>>39012885
you're an endurance athlete
fatigue is something that can

and will be conquered

do it

>>39012885
Your mind and body already prepared for this. That post is your inner frog trying to pull you down from this. You will do it, and when you get to the 10k you will enjoy it. Defeat that fucking wall that will start hitting you around the 19k mark. You got this pham. You will make it. Go for it breh.

https://www.youtube.com/watch?v=VcjzHMhBtf0

>>39012914
>>39013049

is not the 21k what bothers me, is having to wake up a Sunday morning, I usually sleep until 3 pm

I can run 10k in 47 minutes, how good is this?

>>39013663

< 5 minute kms = damn good

< 4 minute kms = great

>>39013663
Good if you are a 60 year old woman

>>39013703
What if I'm just doing it to get out of the house and burn some calories?

>>39003657
Learn some math.

>>39012587
Skip the treadmill, go outside and run.

>>39012511
>75 miles

I can't imagine your shoes would be worn out already. How do they feel? Are your feet sore after running in them?

>>39002263
That's the gains goblin stealing your gains. How many times do we have to say it? CARDIO KILLS GAINS!

>>39003523
This!

>>39015674
>>39015677
Get the fuck out of here you unfunny faggot

>>39015674
>>39015677
>losing glycogen and water from aerobic activity, both which gets replenished after one meal afterward
>losing gains
When is this dumb meme going to end?

>>39012885
20 minutes in you'll start hitting your stride and getting those endorphins and cannabinoids flowing and forget all about lack of sleep.

>>39013663
Running times are personal. Society has gotten so sedentary most people probably can't even make it 10k. You're doing good. There's gonna be a lot of people ahead of you, but wayyyyyy more people who don't even show up.

I just did 3km in 20 mins :)

[spoiler]fucking shin splints it fucking hurts goddammit[/spoiler]

>>39016028
Buy good shoes senpai. Shouldn't be much of a problem

I've been running 3 times a week trying to get 2.4KM in less than 11:10 for the Air Force. I run at 14kmh pace but every 3 minutes I get deep burning in my lungs/throat but my legs are fine. I have to lower the pace to 8kmh then work back up, some times doing 16.5kmh bursts. At 11:10 im around 200 metres short. Any tips guys? (This is the first time ive done cardio since 16 a school 5 years ago).

>>39016099
Do you breathe in through the mouth? my throat usually burns when I breath like that. I started to breathe in through nose and out through mouth, solved my problem.

>>39016121
I usually breath through my nose at the beginning , but if anything I don't breath fast or hard enough.

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Rate/hate my week. 3M tempo on Wednesday.

Next Sunday I run the Marathon of Amsterdam.
Yesterday I did my last real training. My plan is not to train anymore on the street and let the body recover completely. I will do 1-2 short (3-4 km) runs on a treadmill. Good plan?

>>39016243
>my last real training
How far did you go?

>>39016248
13 km, slow pace.

>>39016269
You had me worried since when you said "real training", with me thinking you did the longest run and was onlying giving yourself one week to taper. You should be good.

Good luck on your marathon.

>>39016293
haha, the longest run I did 2 weeks ago, 34 k.

Thanks!

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I pushed myself really hard on my run today and I'm proud of that. But...

Strava is telling me that I ran 5:27/mile pace for 5.5 miles, with peak pace at 3:01/mile.

That seems crazy to me. My pace is normally 8-min mile. Has strava gone bonkers? Have I just done really well today or are those stats something that an amateur runner just can't have achieved?

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>>39016339
Something is fucked up.

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>>39016409
Lol, so Strava thinks I broke the world record. Bloody thing. Cheers Anon

>>39016339
Yes you ran a 3 minute mile

Well done

>>39016489
It happened to me once too. I don't care about running, I just want to get out of the house and burn some calories. One day my Nike Run Club app told me I just ran an average pace of 7:30 per mile. I ran six miles and it took me an hour.

>>39002248

>>39002248
Ran 12 miles today (and 1300.7 over the last 48 weeks).

Gonna do

40
40
45
45
50
50
55
55
60
60
60
60
0
20
40
40
50
50
60
60
70
80
70
60
45
35

As prep for the Seoul marathon in March (give or take a few weeks)

>>39002263
you're not supposed to shit yourself while you're running

>>39003523
lmfao ur mad jelly that no long distance running grill wants to suck on your sad creatine inflated penis

>>39015651
They feel fine I guess. My feet get sore but I think that's more related to me changing my running routine. I used to think something was wrong with my left leg because my form felt off but I realized if was because my left leg was reaching the ground faster than my right leg. The left shoe had more padding than the right because of how I run in it

>>39015268

well you're already running under 5 minute kms dude, so i would say you're killing it !

good work anon

running provides no benefit to bodybuilding.

it is actually counter productive due to it feeding off muscles and making your gains go away

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>>39016833
It's /fit/- fitness, not /fit/- bodybuilding

>>39016833
I know this is bait but how competitive and seriously do you have to take running until extra muscle mass from weight lifting starts to disadvantage you?

>>39016833
>body building
>lifting weights to make your body even more sickeningly 3DPG
>not running and cutting mass continuously until you become so thin that your body can no longer support your third dimension and you enter the anime realm

Was supposed to run 3 miles in a corporate marathon relay today. Started my leg at the 11 mile mark and then just decided to keep going until the end. I was absolutely fucked, never ran more than 10 miles before, didn't eat anything beforehand, no music or watch to keep pace either.

Still fun though...

>>39002446

how much are you running, I'll get cramps after a heavy 21k.

Eat nanas, almonds and drink plenty of water. You can try a foam roll routine to relax your muscles after a taxing run too.

Are all runners fembois deep down?

>>39016216

I rate it retarded units/10

Maybe a dumb question for you all. I'm >>39016216, and I'm looking to add another harder run (tempo, intervals, etc.) into my weekly workout. Would adding a harder day on Monday (first day of running) be a bad idea? Or should I ease into running on Monday and have harder days Tuesday and Thursday?

>>39016833
>not running and building more capillaries to your muscles, which increases recovery rate due to increased blood flow which translates to more nutrients
Bodybuilders--not even once.

>>39018490

I would put your hard days as Mon/Thurs for more recovery between hard runs.

>>39017270

Most are just loners. At least the men.

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just came third in a duatlon with relay, 5 25 2.5

me on the right

>>39018542
Fug why is this actually true

>>39016895
you need muscles to hold your spine erect and keep your arms up, weightlifting wont effect your running negatively, as long as you're forming your program around running

i'm fairly heavy (300lbs, 6ft3) and want to get into running

the problem is i have 1 flat foot (left foot arch is flat) and was wondering if it's smart to start running at this weight and my foot situation

if yes, what shoes do i buy? should i get orthopaedic insoles? what should i look for in running shoes? thanks /fit

>>39019047

Running self-selects for people who like to be alone. Normies pick spinning or tennis or zumba or whatever lets them be with people.

>>39019100

You, even more than others, need to go to a running store and ask a pro. At your weight, running in sub-optimal shoes is a ticket to snap city.

>>39019100
that's morbidly obese lad, you should get your diet in check first and foremost and sustain a healthy diet beforehand

>>39019006
congrats bro

>>39019006

Grats brah!

>>39019006

>5 25 2.5

this are km or miles?

>>39019160

obviously km

>>39019100
Lose weight first, otherwise you'll fuck your shit up.

>flat foot
Yes, for the love of God, get insoles.

>shoes
Once you've lost some weight, go to a store and ask for an analysis and advice. They will know everything you need. Bring your insole as well.

Good luck m8, keep focused and you'll make it.

>>39019150

I ran at that weight 6 inches shorter. Might not have been smart, but I'm under 200 now and running daily 2 years later. Diet still not in check for me, unfortunately, because I like beer way too much to quit at this point.

>>39003667
180 bpm, you want quick steps.

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>>39015877
>>39013049
>>39012914

clocked 1:40, I just need to reduce the time by half

>>39019246

Good job. Cutting time in half would shatter the world record for 21k so maybe set smaller goals first.

>>39019139
>>39019150
>>39019185

thanks anons, i guess i already knew i had to shed some weight off first, just wanted to be reasurred

>>39019123
This right here. Lately people have asked to go running with me, I'll say yes because they're my friends and I want to help them out. I much more prefer to run by myself though.

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Maybe you guys can diagnose this:
Every time I run I have pain in my shin. It occurs on the front of my leg and seems especially painful while stretching afterwards, particularly when pointing that foot outwards.

Shin splints seems like the obvious answer, right? From what I've read, staying off of it for 3 months should be sufficient time for it to heal. However, I've stayed off it for that long and longer. It probably started 2 years ago now, I've taken up cycling as an alternative to keep moving and not stress that area. I can try running again as long as 6 months down the line at I feel it again after the first mile.

Is this some permanent injury? Any ideas how how to overcome this?

>>39019367
Same here. I've complained about it earlier in the thread, but there aren't really any clear answers.
I've also stayed away from running and almost everything shin/calf related for more than a year, but it will keep coming back.
I'm trying to get back into it right now, assisted by really slow pacing, ice, and compression things around my shins

>>39002248
lmao i shat myself this week on one of my 10ks. Was close to home so held it in my shorts and waddled with a newspaper i found covering my ass.

Literally the worst thing ever as i am in london there wasnt a park or even space i could shit. RIP

>>39019265

sorry, I did a stupid math, I did 1:40 and the first did 70 minutes -> 140 / 2 = 70

>>39019552

GL on your quest for 1:10.

>>39019546
did you forget to shit before and did anyone see you haha

>>39019367
>>39019544

>but there aren't really any clear answers

the answer is shin splints have no solution, I have it too, my sports doctor literally told me that I can't run

I run anyway, I'm just glad my tibias didn't break in half yet

>>39019653
>I'm just glad my tibias didn't break in half yet
can that happen? can it really get that far?

>>39019367
>>39019544
>>39019653

Almost everyone gets them when starting out. No idea why it is so much worse for some people than others. Probably some genetic bullshit. If you can't run, bike or swim.

any way to fix calves straining? I've already done only upper body for like a week and I still can't run

>>39019697

Nah. Though the muscle could theoretically completely tear. I don't think anyone would willingly push through the pain to that point though.

>>39019006
Congrats!

>>39019697
>>39019731

yes, it's called a stress fracture, I do a scintigraphy in my legs once a year to look for microfractures, I run 15 years ago and literally nothing cured my shin splints, no shoes, no bands, no stretching (you look like a Islamist when you stretch your tibialis anterior), no nothing

>>39019782

Stress fracture is not breaking in half. But yeah, stress fractures can happen. I had one in my right foot last Jan and it sucked.

why when i run on the streets my 1km time is 4 mins but when i run in a circuit with other people my time is 3:30?
i dont understand is it the wind? or the adrenaline of running with other people watching me?

>>39019856

>or the adrenaline of running with other people watching me?

is this

>>39019856

Probably the other people. You get into that primal pack hunt mode and push harder. It's why you can race faster than you train.

>>39019246
Congratulations!

>>39019856
Adrenaline. My average pace for training is 8:30 min/mile when alone. When I'm running with others whether training or in a race, it's 7:30 min/mile. There's just something about being around other people that makes the adrenaline pump. It's why training groups are a good idea.

3x5k a week vs 2x10k ?

>>39019983

Neither is much volume. 2x10k wins just for the extra 5k.

>>39019983

>not 7x10

I unironically do this

>>39019983
Depends on your goals. Why not:

>2 5ks/wk
Run both of these at a hard pace.
>1 10k/wk
Use this as your long, slow run. Then increase the distance.

>>39019703
>>39019731
>>39019782
>>39019849
;_;
So it's entirely possible that there's no hope for me? If it doesn't get absolutely unbearable, can I just push through it? Also, what are some good alternatives which provide more or less the same experience (runner's high, self-reflection, etc.)? Swimming isn't for me. Might look into race walking though.

>>39020105
If it's a stress tear, then let it heal. You can use the elliptical, water jog, cycle, or the many other forms of cardio that's out there.

>>39019856
pack mentality, hunting instinct kicks in

and also having someone else setting a higher than your normal pace makes you push harder.

there is a reason why female marathoners get best times from marathons when they complete alongside male runners, compared to female only races. (because men on average run faster, meaning the fastest females are being motivated by males who are pushing even harder alongside them)
they even keep a separate measure of World Record in women only race and another for mixed race.

>>39020388
is this why I sometimes stick with and match the pace of a person that's running near me

what's interesting too is sometimes when running around a track, I pass by someone walking and like a few seconds after I pass him he starts running. Some dude did this nearly every time I passed him while running. I wanna believe that I played some part in the guys motivation to run

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>>39019781
>>39019157
>>39019156

>>39020440
>walking on the track
People who do that should be hung

>>39020440
He was probably doing some interval program

>>39020572
or maybe he saw me zipping by and was filled with determination to run

>>39020517

I don't mind as long as they stick to the outside lanes, but walking in lane 1-3 is the curling in the squat rack of running.

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>>39020517
>>39020572
which is a perfectly valid reason to walk on track

say 100m fast run, 300 slow walk... HIIT is after all about the intervals.

then again, we were all beginners once, most people eventually learn to abandon inner track lanes to gottagofast people.

>>39020590
There is no track etiquette at my track. I've never managed to stay in the same lane during a run. I got really close once but most of the time I have to navigate through the walking hordes. It's not too big of a deal anyway. We're all trying to better ourselves

>>39020639

Yeah. Gotta cut the grannies/moms a pass at least. They just don't know any better.

>>39020675
But why are they even on the track in the first place. You can literally run anywhere else, you don't need a track unless you actually have proper training sessions and actually do track

>>39020691

Probably for the social aspect. You could go full REEEEE and lecture some of them if it's really that bad at your track.

>>39020691
Because the fucking pedometer 10000 steps a day craze. People gotta get their steps in to be healthy. I run at night and the track's nice because it's normally safe and well lit. So that's probably why most people go to a track.

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>>39020731
I wish I lived in a climate where running at night makes sense

>day: quite cold
>night: fucking freezing cold subzero temps already in October

>>39020719
It's not I live in the UK no one like that goes on the track, it just doesn't make sense you can meet up in a park and walk there. I Suppose they think they are accomplishing more because they are doing it in a "sports area"
>>39020731
People can also walk literally anywhere else

Where do I start running?

Do I just go outside and run? Like anywhere?

>>39020821
go to a track. even f you wanna walk a track is good

>>39020821
yep

maybe avoid routes with lots of other traffic or traffic lights, try to choose some nice pedestrian routes, especially gravel roads.
you probably know where the local people do outdoor activities; parks, beach routes, forest paths...

also if you have maximum autism, you could try finding "heatmaps" for running near your locations.

>>39020821
Park is best
Nice scenery and impress grills

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>>39020842
>>39020821

Run in your neighborhood or local park.

>>39020842
>>39020869
>>39020873
>>39020897
It was a dumb question to ask, mainly to just give myself extra motivation. I guess I'll start this week. I haven't ran in probably 5 years so yeah.

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>>39020873
personal impression from running in parks; girls aren't impressed if you are average looking (and I'm probably below average looking)

scenery can be quite good

occasionally you can spot proper wildlife, once managed to share a road with a moose.

>Be in Army
>Feeling good, smashing 5mi without problems
>Shins acting up
>Do usual routine for recovery (rest, stretch, deload weights, and change shoes)
>Only helps a little
>5mo later still bothering me
>Right leg goes totally numb on 2mi run
>Find out I have Compartment Syndrome


Fuck my life.

>>39019246
Congratulations.

>>39020821
do C25K, if you're asking about distance

>>39020691
>don't need a track unless you actually have proper training sessions
This is the only reason why I run on a track once a week. 800 repeats is a good exercise to do to vary tempos and intervals.

>>39021246

>>39021246

>>39021246

New thread y'all

>Try to go for a jog
>End up going fast
Fuck sake. It's like I'm 10 years old. I cannot control myself. I just want to go fast.

>>39021264
jogging is for faggots
be a sprinter
sprinting is 10x cooler and gives you gains

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>>39019703

I was a good two years deep before that started, another reason why I wasn't convinced that was the problem. Seems that the discussion continued though, and a consensus has been reached. I'll keep treating it as that being the problem.