/run/ - Running General

>>39021246
I'm trying to get to running 10k. I ran 5 miles on Friday.

So should I run like 4.5 miles normally and have my long runs as 5 miles? And only increase my long runs?

Like this week I'd run maybe 1 5k trying to be fast, 2 regular 4.5 mile runs, and then 5 mile long run And I'd increase the long run miles by half a mile every week?

is sprinting short distances with weight as bad on your joints as rucking is?

I started c2k earlier this year and combined with eating a bit better, i've gone down from 200lbs to 170 and I'm now managing to run 5K in less than 30 minutes 3 times a week, which I know isn't a record pace but i'm also quite asthmatic so i'm pretty happy about it.

Should I start increasing how many times a week I run? I usually do a day on a day off that averages to around 3 times a week, and I'm just worried about over doing it and injuring myself. I already damaged my leg and didn't run from April-June earlier this year.

>>39022072
Maybe start with running for 35-40 instead of 30 minutes three times a week. See how that feels for a couple weeks.

>>39009978 here from the last thread.

just came back from a run this instant. took one anon's advice to do a long run today. ran 8 miles in an hour. i dont know how good that is, but i felt amazing running it. crazy to see how far i've come from being nearly obese and being unable to run half a mile.

>>39021246
Where am I supposed to run? On track fields? I'm in a city and the streets are always full of people and cars, isn't it unhealthy to run around cars and smoke all that gas?

Are y'all in a country somewhere running on smooth grassy plains or what? Am I doomed to treadmills. What do?

>>39022261
the only problem i encountered while running in the city was dodging people, red lights, and just having to stop too often. what i did was just run into the suburbs and do most of my run there and then run back. usually took about an hour or so.

>>39022261
Do any of the surrounding schools have tracks open to the public? Run there. Do you drive? I drive to a park/track to do my running nowadays.

>>39022261
Any trails in your area? My city has a trail that runs along a canal and a rail trail. Both of those are super popular among runners and cyclists.

>>39022296
We do have a couple of closed streets that are strictly for runners and cyclists etc, but they're way far from me, I have to go with like 2 public transports to get there.

>>39022324
Yep those are always open to public unless there's a soccer match going on. One of those tracks is like 20 mins walk from me so that's probably where I'll begin my running journey.

>>39022353
Not much sadly, unless you drive a little out of city.

Anyways thanks for the kind replies guys.

>>39021366
why not just sprint harder without weight? you can exert yourself just as much without taxing the joints
both are bad for joints
your solution: hill sprints

>>39021346
I did a 5k and then ran 2.5k away from my house. I could either walk back or run back. Running is faster.

And that's how I ran my first 10k.

>>39021246

I'm a 15:40 5k guy, but if a race goes slower than 16:00 I get out sprinted in the final 200m. My best 200m is 27.3, I'm trying to get it under 26. I already do speed work and hill sprints but have seen only moderate gains in speed. I'm adding power lifting to improve speed, and am wondering if box squats are better than regular ones for developing explosive power. The sprinters on my college track team did them...

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/run/ I just refereed soccer yesterday. These are the results from the day

I'm never gonna make gains

the debate is soon friends

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>GOTTA GO FAST!!!

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What are the go-to resources for running? I've seen a lot of posts in these threads regarding people having bad form, not stretching right, etc. I have no idea if I'm running correctly, and magazine-esque sites like runnersworld seem like they change their minds on that kind of stuff constantly.

>>39023024

Daniels' Running Formula is the most comprehensive book on training for the 800m through the marathon and it's not particularly close. Methodology, physiology, stride rate, breathing, sample plans for beginners intermediates and elites, it's all there.

>>39022600
I remember you. Miring cardio gains

Runners are the courtesans and harem slaves of the /fit/ universe. Thoughts?

>>39022261
New yorker here.
Air quality is better in the mornings. I have an app called breezo that let's me know. Find a park to run through. Baseball diamond, maybe around a cemetery (not through you cretin). By bodies of water. Hell, if you wake up early just run anywhere and you'll be fine.

>>39023709
do you live in Manhattan?

>>39023774
Queens. If I lived in Manhattan I'd never be more than a mIle from the waterfront or central park to run and it'd be even less of an issue.

>>39023859
Ah

I'll be in upper upper Manhattan, Washington Heights, for a few days and was wondering where I could run. I know there's central park but I was planning on something closer.

Actually I may just run across the George Washington Bridge a few times

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Anyone here in the Midwest?

just ran the army ten miler earlier and im really proud of myself because previously, the farthest i've ever ran was ~3miles. im limping around now but i think it was worth it in the end. anyone else run it today?

>tfw legs feel like breaking in half after 7km

>>39024122
do you just persevere and run through the pain?

>>39024122
You are going too fast. Control that pace so you can control your running form. It's hard as fuck to restrain because we all want to run as fast as we can but that's the trick to get faster and farther.

>>39022600
What app?

Man, I started July with a 40min 3k. Can't believe I can run 2mi in 15m20s now. Gotta push past that 15m barrier before Nov.

>>39024115
Be careful with doing something that retarded again. You risk injury for no real reason.

>>39024364
this is a cheap chinese "fitbit" called the miband, and that is the app for it. band costs like $10

>>39023242
its pretty typical when I referee in the fall on saturdays. i do 10-15 miles in the day.

i dont know about "cardio gains" though

>>39024115
Congrats on the effort but don't put yourself in a position that you end up limping m8. You'll need to recover by resting and that equals to detriment

>>39024552
Resting heart rate gains

>>39022600
If you are playing futbol, you might as well use proper civilized metrics.

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>tfw injury is finally healed and you can run again

What do you guys do with regards to stretching and warming up,

>>39025597
>jog half a mile
>stretch
>workout
>stretch again

what do you guys wear during the winter? the weather is getting cold here in Denmark and I find it harder and harder to go out for a run, mainly because I have no idea what to wear.

>>39025597
I just walk for 5 minutes before the run and stretch after the run. I usually just stretch the calves, hamstrings, and thighs. I don't know how to stretch my lower back but I should do that as well.

>>39025666
T-shirt and trackies

>>39025666
Isn't satan supposed to be like on fire at all times or some shit?

>>39025618
>>39025676
Would skipping rope also be a good warmup?

>>39021366
Don't add weight, add incline.

>>39025771
Probably; just don't overdo it.

The point of the warmup is to increase oxygen flow to the muscles before the actual workout begins

>>39025771
I mean I guess, since it'll get the blood pumping? Last time I tried doing it my calves were basically dead. Like for a good 3 days I was in pain. I must have been doing something wrong.

>>39024166
Yeah pretty much, they fucking KILL when I stop though, like, I spend the next day limping around because of it

>go for a slower paced 4k run yesterday
>focus on taking smaller steps (got to around 150/min)
>focus on mid-foot strike
>Now my calves have DOMS like never before
is this normal?

>>39025966
Changing your stride tends to lead to DOMS, as a rule. Your calves are sore now because you weren't using them as much before.

With a midfoot strike, you're using your calves to absorb impact and then push off in short succession. When you were heel striking, the impact simply traveled up to your knee and hip.

If all you feel is DOMS, it'll pass soon. If you feel worse than that, try doing eccentric heel drops to strengthen the calf muscles.

Is running on treadmill really bad for your knees and hips or is that just a meme created by people who make ellipticals?

>>39026328
thanks m8. I was afraid I was doing something wrong.
Would foam rolling them be a good idea?

>>39026357
Foam rolling, massage, and stretching all reduce DOMS, so yes. You can do them as much as you like.

>>39026434
thanks man

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>tfw can't run for three months and have to swim instead

>>39026628
>can't run
>can kick feet though
????

>>39026733
Shin splints, i've had them for a long time and doc told me to not run and swim instead.

>>39022072
breh, congrats firstly.

stay with 3 times a week but increase 1 run and try for that 10k shit, bruh, you're making it

>>39023961
I can't imagine running across the gwb. Just run along the water front and/or high bridge park. If you don't mind a little trip, van Cortlandt park is THE park for cross country and not too far from that area. Probably the nicest option of the three.

>>39024115
Until you start hitting marathon or longer distances you shouldn't be getting too tired to continue. It's more about being conditioned enough to do it with out hurting yourself. So your tendons and muscles don't get tears and you have the form to not wreck your joints.

>>39024166
This is dumb. Don't do this. If you do this you won't be a runner for very long.

>>39026339
I can't do the treadmill. I get tired faster and I get problems with my ankles. You just don't run the same on a treadmill. You're bouncing up and down while the treadmill carries your legs back.

Doesn't work for me, but I'm obviously doing something weird formwise. Others seem to do fine, but it's universally agreed that running outside is better.

>>39026357
Foam rolling is great for tightness. If there's actually a tear developing, you're just beating the shit out of the tear.

Heat is good too. Hot showers, baths, sauna. Ive also found when i dont get that recovery drink/snack after exercise im morre likely to get sore. Just something to spike your bloodsugar and maybe a little protein.
Paying a tiny Asian lady to knead you like dough is nice too.

>>39027594
I just looked up Van Cortland. It's got a 1.25 mile rubber track? And a 3 mile dirt trail? Are they all loops?

>>39026339
depends on your weight

I've started running again over the past few weeks instead of other forms of cardio as i want to get the health benefits instead of just calorie burning. However I feel like I'm running with a slight emphasis on my right leg, my right foot always hurts more after a run whereas left feels like its barely used. Wtf am I doing wrong

>>39024099
/Indiana/ here

>>39025666
Compression tights, shirt, pullover/jacket, headband, gloves. Layering is pretty helpful.

>>39025694
underrated

Started doing C25K a week ago and I'm fairly fit though I've never did running (just biking). I'm did the week 4 routine and at the end I still had stamina to keep going. Should I just keep skipping weeks until I catch up to where I my limit is?

>>39028923
Uneven terrain? Your right leg might be a little longer? Shoes in bad condition? You tend to overuse your dominant leg?

>>39029124
Don't follow the program religiously if you're already in shape. The programs designed for people with little to no fitness level

>>39029178

i think it stems from squatting, i always used to use my right leg more than my left because it's my dominant leg. I've since deloaded and started squatting properly but I think I've got different amounts of mobility/flexibility in each leg

>>39029655
Try a mobility routine before lifting and a stretching one after lifting.

>>39025771
Jumping rope burns an insane amount of calories. Running would probably be a better warmup for jumping rope than the other way around.

>>39028923
Are you running on the edge of a road? Roads are cambered so water drains off to the side. Most sidewalks are slanted towards the road too so water gets to the storm drain instead of people's basements.

If you run a loop, alternate running it backwards. If you run out and back, alternate the side of the road you run on.

If it's not this, could be a muscle imbalance. Pretty common and can be corrected once you know its there. Or some people's legs aren't the same length. I think orthotics are the solution for this one?

>>39029655
Do pistol squats or something and work that out. Or just go with it and crab walk your way through life.

bump for survival

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going to run under a storm, I hope to not get pulverized by a lightning, wish me luck fellas

>>39031218

>not fueling your gains with the power of the Gods

not gonna make it

>>39031218
Good luck m8. Let us know how is was if you survived and the thread is still up

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>tfw getting closer to the 30 minute 5k mark

just finished week 8, day1, feel good but gonna take it easy and forget about speed until i finish c25k

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>>39031218
>not purposely getting struck by lightening to become a speedster

Should I be able to tell if I'm on the verge of getting an injury? I've jumped from running 3 days to 5 days a week. I feel OK but I'm scared that I'm increasing my frequency by too much.

>>39031218

This is a good Pepe. I hope you survived.

>>39034707
10% increase in distance a week is the general rule of thumb. It's mostly a preventative thing, you might be fine. Just take 2 days off if anything hurts.

>>39035454
10% increase in a week? what the fuck? so if im running 26 miles, i should be running 28.6 miles by next week? that's kind of ridiculous.

>>39035468
I think she was gearing more towards beginners that are trying to build up their mileage...like 5 miles then 5.5....

>>39035468
10% as a ceiling for how much to increase, not the suggested increase.

anyone got any last minute tips on how to run 1.5 miles quickly

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Why would you run when you can cycle

>>39035527
pace yourself for the good majority of it. dont sprint out the gate. keep a steady pace and then exhaust all your energy in the last stretch.

>>39035547
Crashes, more gear necessary, burns fewer calories, fewer muscles worked. Yea....... cycling is cross training.

>>39035527
there is no last minute. Your performance comes from training. Even dudes who are doping have to put in the work.

help me i have shin splints

>>39035646
what i did was power through them for about 2 weeks, and then took 2 weeks off of running. healed fine and didnt have shin splints again after that.

>>39035646
Lose weight, stop heel striking, build distance slowly.

>>39035782
>lose weight

Yeah cuz it's totally easy to lose weight!

>>39035796
yes. it is. stop eating so much you fat fuck. seriously, it's easy. 10% caloric deficit of tdee. done.

>>39035782
Not the guy you're responding too, but I'm also suffering from shin splints.

>Tfw not close to overweight
>Tfw used to run a 2 miles sub 9 minutes (only twice but cmon breh)
>Tfw no more /k/ommando leben

Wat do? Can only run for pussy distance or pussy speed.

>>39035845
>he used to run 2 miles at speeds faster than the women's world record, and nearing the men's world record

okay.

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>>39035845
>Tfw used to run a 2 miles sub 9 minutes

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>>39035878
>>39035919

Former royal marine commando, on a 3.150 meter course (calling that a 2 mile, shoot me)

Not even a meme top kek. Don't have many more pics, just a few from iCloud from my old phone.

>>39035975

The military is full of guys like this. Hell, I knew a guy who beat the women's record for an 800 meter sprint by half a second.

There's a lot of fit guys in the military.

>>39035845
Smells like bs but same advice. Maybe also run on grass. And let the shit heal before you start serious training again. Don't be a retard.

>>39036012
There's maybe 100 people on Earth who can run that

anon is full of shit

>>39035674
i will try this, at the moment i'm powering through the pain

>>39035782
how much more should i lose? i am 129lbs at 5ft

>>39036085
100 is a cutting short. it's definitely doable for those who train dedicatedly as runners, but to a good majority of people, nah.

>>39036143
A sub 5:00 mile may be possible for anyone with enough training, but you need god tier genetics to get sub 4:30, let alone for 2 miles

>>39036175

There are dozens of high school boys per year who can do it in the US in organized track alone. And people get better, not worse, up to about 27. Not saying the guy posting is legit, but there are probably tens of thousands of men out of 3.5 billion who can do it.

>>39035796
Drink huge amounts of water (you need 3 lts daily), it helps with the cravings. Also, focus on sustaining a steady pace. It's very easy to start too fast, you get tired, your form goes to shit and you start developing pain or injuries that will make you stop for days or weeks, and you have to start developing your gains all over again from zero. Form>>>>>>>>>>>>>>speed

>>39035796
drink water
eat below tdee

>>39034540
That's fucking grand mate.

Just did week 5 day 1. First 8 mikes was alright as i ran mostly down hill, second one got real tiring towards the end.
Still, i managed to run 8 minutes non stop and covered about 1.4km which is a new personal record.

I've also started fixing my posture and toned down my heel striking a bit but my feet often angle inwards when i run and strike each other a bit so fixing that will be my next mission.

>>39021246
Hey guys, I just want to say thank you.
Today I did c25k week 3 day 1 and I was nervous about it. You guys told me to shut up and do it, and today I did. Didn't think I was going to make it.
So again, thank you anons.

>>39035796
Eat a fucking vegetable. Stay away from refined sugars. Done.

>>39035547

I was about to buy a duathlon bicycle but then I saw the price of it

>>39036636
Congrats.
Welcome to the world of pushing your limits. Getting out of your comfort zone. Not trying to reach the horizon and just taking the next step.

ive been running 1 mile everyday for like a year why do i still feel tired each time and cant do more than that
>inb4 "obese"

>>39036754
Run slower. Alternate between walking and running.
The key to endurance is running below your anaerobic threshold. Get a chests trap and read up on heart monitor training.

>>39036754
Slow down Sonic

>>39036754
I was in your position. Could only manage to run a mile then I'd stop. I brought a timer with me and didn't stop running until I hit 20 minutes. It's easier than you think when you have numbers to look at.

>tfl want to run but still have calf DOMS
what should I do lads?

>>39038031
run

>>39038851
Won't it fuck me up?

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What are you guys running from?

>>39035547
Cause it's not the same thing, dummy. You move your legs slower, against more resistance while cycling, your heart rate is lower and you use fewer calories.

>>39036085
Are you serious mate? There are 14/15yr olds running faster than that at low level competitions. Don't make stupid comments and stop being so easily blown away by runable times.

>>39036175
Almost anyone who trains properly should run a 4:30 mile. I'm not talking about the shirtless losers on this board who run 1 mile 3x a week but people who train 5-6 days a week with a coach/squad and a program.

>>39039306
My life

>>39039518
I believe you are joking. This is a super fast time and genetics helps a lot for that; some people will never reach 4:30 mile even with a great coach

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>>39025352
Fuck you man. Shin splints is keeping me from meets and it's depressing the shit out of me.

Does barefoot running help with collapsing arches?

>>39040180
Get your legs checked. You probably need specific insoles

>>39039306
Bad relationship

>>39039914
With years of training and dedication it's possible what you on about

>>39025666
>Good t-shirt
>Windbreaker with pockets for...
>Cap and mittens (optional)
>Tights

Open windbreaker for a quick cooldown if overheating, mittens and cap for warmup. I've ran in colder than 15 celcius and it works just fine.

>>39038031
Heat, massage, foam roller, tiger balm stretch.

Always make sure you get a smoothie or something after your workout. Really really helps with recovery time.

>>39039306
You don't even want to know...

>>39040395
-15 C that is

>GOALS

I was building up to doing 3 miles in sub-24, my best was 26'28, I switched to doing 5 Mile runs at a slower pace, did that for about 2 weeks, then I done a 3 mile best effort and ended up putting in a 23'32, I couldn't believe it, I didn't expect to hit it for another few months.

My new goal is now 5 miles in sub-40, I'm on holiday at the moment in Thailand, but the hotel has a nice gym so I've been doing 3-5 mile treadmill runs daily, at a casual pace, so I won't lose any progress, I'm going to try an 8 mile run in a couple weeks, looking forward to the challenge and staying positive.

>>39040450
Treadmill kills running gains please stop

>>39040450
>>39040460
This, will kill your knees quickly mane

>>39040460
Although running on a treadmill will give you false readings (you will never be as fast and endure as much running outdoor), IMO it is a very good way for a noob to learn to keep his pace and build a good running form. Also, weather issues like summer heat or freezing winters can lead to stop running at all so I'd recommend a treadmill instead of nothing every single time.

>>39040591
Ja I feel that I just see so many people in the gym doing like +10kms on the treadmill with huge impacts. Scares me

>>39040494
Isn't a treadmill softer than concrete on sidewalks/road?

>>39040639
Yes, marginally, there is a higher risk of repetitive motion injury if bad form

>>39040639
Don't run on either id you have the option to run on gravel or grass or track

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>>39040416
I myself consider -15 to -10 to be my lowest where I still want to run outside. Below that, and depending on air pressure/dryness it just feels too awful to get even more layers or the air becomes too nasty to breath when running. And my above average nose starts freezing too much and the sweat around eyes starts forming icicles. So, below that I just ditch running for swimming, or doing that weird "water-running" where you have this belt that allows you to float and run in water.

Now it's like +8C, and I hope it stays above zero till the end of this year until January and February bring in the Siberian winter.

t. Binland

>>39040758
I've run at -29 and it wasn't that bad. Ran for about 50mins, nostrils froze a bit but good to experience
That said, it regularly gets to -20-5 here in winter

>>39040758
Finn, do you even ski

>>39040877
Exact
There's a reason why Norge is on top, with Sweden not so far behind

>>39040953
>There's a reason why Norge is on top
What did he mean by this?

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>>39041031
Norway is king of skiing, friend

>>39041076
How do I into running /run/?
I'm a beginner with no experience at all.
I'm planning to start running 1-2 times per week, is there some standard beginners routine I can follow? Like SS but for running gains?

>>39041503
C25K lad, download the app

>>39040877
kinda live in city, nearest ski possibilities are somewhat distant and it's slightly tiresome to take a bus before you want to go ski and then afterwards taking a bus again after finishing all sweaty in the cold weather.
maybe I'm just too lazy, I am not the best at skiing but neither the worst, however I don't enjoy it like I do running.

I'm doing C25K and I made a mistake. In the first week my cardio and fun gains came so fast, I jumped to week three and now my knee hurts. I'm now back to week two and taking it slow. Can I jog uphill without overdoing it?

>>39041076
>What is Austria

>>39041663
Which app do you use? I found several, there's even a fucking zombie one.

>>39042434
It would depend on the degrees of inclination, but better stick to leveled roads until you can hold your pace for at least 30 mins. Also, you should aim at working your posture while running, and maybe running uphill will mess with your form

>>39042830
Thanks, that makes sense. I really hope I'll manage a decent form, I know it's stupid I'll hate to have someone watch me.

>>39043149
Check this, it might help:

https://www.youtube.com/watch?v=UkyBr47DdY0

>>39040407
>a smoothie
What, like a fruit smoothie or something? Would eating a banana work for this?

>>39042776
I'm using the free zenlabs one, the program goes 8 weeks instead of 6 but that's because it's consistently 3 days a week instead of ramping up to 4 so you can just do them every other day and make it

Can I run everyday without any problems?

>>39044935
easily, just run distances that require less than 24h of recovery

>>39044935

>http://www.bbc.co.uk/news/uk-england-bristol-37553060

>Ben Smith completes 401st marathon in 401 days

Sure.

>>39025352
I wish I knew this feel. Fucking plantar fascia.

My main goal is just to be really good at 5K and 10k.
(5K events are great places to meet hot chicks)

My personal 5K best was 22:42, nothing special, but pretty good for most casual Saturday morning charity races. That was a about a year and a half ago though.

>>39042767
Low quality

>>39044935
Depends what distance and form

>>39039306
why does it seem that something in life has to go south in order for someone to start running

because thats exactly what i did

>>39025790
I'm a flatlander; can I just do stair climbs?

>>39024099
chi here

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Inadequately prepared for weekend half. (Resumed lifting, though, as well as other cardio training.) Is footwear with greater padding a good choice if I want to approach my original time goal without sacrificing my joints?

>>39048378

No. It's like putting pillows on eggs and then hitting the pillow with a hammer over and over. Medium cushion shoes are best. They help you keep in good form while actually providing foot support (unlike vibrams or minimal shoes).

Is it possible for overstretching to make your DOMS worse? I've been making an effort to stretch a lot after my runs. It's the day after and I'm feeling extra sore. All I know is I tried to stretch more than usual yesterday.