Running thread

>>39126606

I do 2 runs a week, Monday is 3x1km interval sprints, Wednesday I do an 8k best effort, and I do a 16km tab (hike) over hills with a 20kg rucksack on Saturday morning.

Such is life for an infantry wannabe.

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>>39126641
I'm just starting. 6,2 km, three times a week. My goal is to reach a SAS level, without joining them.

>>39126897

How funny, I'm going para's, currently doing the medical, check out Stoic Conditioning, the blokes who run it are ex Royal Marines who are now in PARA's, they're tailor made programmes for lads like us.

>>39126641
Rip your knees. No one should ruck if they don't have to

>>39126606
100x8 sprints.

Implying running more than 15 minutes is healthy for your joints

>>39127074
I appreciate the info. Until now, my only guide was a book written by Adrian Weale.

How's your experience going?

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>>39126606
Oh not too much, I don't want to tire myself.

>>39127103
Unorthodox sprinting session to be honest

>>39126606
30mins everyday
I finnaly hit 6.1km a few days a go

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>>39127591
it says "run" but it looks like you walked?

10kmh is normal run speed, 9kmh is jogging, 8kmh is slow jogging and below that I would consider 7kmh to be fast walking and 6 kmh to be normal walking pace.

It's an impressive distance sure, but there is a reason marathons stop at 6hours.

8.2 km every other day

What's a kilometer?

>>39128170
>north american education

>>39127092
>such is life for an infantry wannabe

>>39128170
1000 metres, there is 1.6 kilometres in a mile.

>>39127305
Well I was 191lbs when I started the programme back in May, now weighing at 158 and I'm finally starting to lean bulk as I can't really lose much more weight and my strength gains have stalled for over 2 months now, it's basically a mid-rep range powerlifting routine with bodyweight circuits chucked on top and a load of mixed running.

The army takes ages to get stuff done, i signed up at the start of June and have only had 1 interview and the medical forms, haven't done any selection tests or anything, I appreciate the time, as it gives me all the preparation I need, the long term plan is to go for Special forces support group or the Pathfinders, I'm 25 now and would like to be there by the time I'm 30.

>>39127972
Seriously man fuck off, he did a marathon it's super impressive, stop spamming these threads and being a negative cunt.

>>39127972

>6 and a half hours of running
>Some anon critiques his speed

Welcome to /fit/.

>>39126606
I have stress fractures from running too much too fast.

How long should I stay away from running before resuming?

>>39128241
Which Army are you talking about?

I like to ride my bike down to the beach a few times a week and do interval runs. I just got a Gymboss timer and ive been spazzing out with intervals in every single workout. Feels good man

>>39127591
for what purpose

0. Can't run due to a condition. I enjoy biking though.

>>39128241
>Well I was 191lbs when I started the programme back in May, now weighing at 158
I'm 56 kg right now. I'm not tall, so my weight is ok, but I suppose that I should increase it for a proper muscular volume.

>>39128262
>>39128286
I'm not that guy that was criticizing slow runners in the last thread and I said that moving for 6:30hours was impressive, but if you look at the speed it is 9:27min per km, which translated to about ~6kmh which is very much a walking speed.
It's a nice feat, but it's not running. :)

t. finishes his marathons below 6 hour limits

>>39128325

British.

>>39128416
I'm at 70kg and I'm 5'9", I'd massively suggest putting on as much mass as possible as training is like 80% cardio and bodyweight so you want a decent muscular base.

>>39126606
I'm American, so I know not of these "kelometors" you speak of. As for real distances, I run 10 miles on Tuesday (I'm actually just getting ready for my ten mile run just now), 6 or 7 miles on Thursday, then another 10 on Saturdays (though this Sunday I've got a half-matathon, so my Saturday will be a rest day for that).

Those are my distance days. On the days I go to the gym (Monday, Wednesday, Friday) I run a 2 1/2 mile course with sprints thrown in on the short blocks just after my workout.

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>>39128864
Imperial scum!

how many yards is a marathon?
what about leagues?

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>GOTTA GO FAST!!!

>>39126606
4-5 miles per run, 3 days a week. I think I'll be running 6 miles in a few weeks.

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>>39129171
every day until we make it

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the top of my right foot hurts fuckkkk

and my left achillies is sore as well. im limping around atm.

do i run tomorrow or rest?

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>had to stop halfway through my run to poop

>>39129630
my shoelace came undone when i was 15 minutes into my 30 min run

i ran the rest of the way without tying my shoes.

>>39129628
Run off a cliff and get your runner's genes out of our gene pool, fuck face.

So if I do a lot of cardio but eat like a pig, and maintain/even gain weight, am I still healthy? I'm like 20 lbs overweight but I run nearly 3 hours a week...

>>39128744
Did you not notice the 1400m of climbing he did? Even world-class runners have to walk with that sort of elevation gain.

Though I also have to question >>39127591
What exactly was the purpose of this run? If it's a race, cool, but man that had to suck. You wrecked yourself on that third hill. Is this a trail?

>>39129628
>do i run tomorrow or rest?
Rest until the pain stop. Better slower than disabled.

>>39129628
You will recover faster if you do a slow run than if you do nothing. Im talking conversational pace. After a mile you'll feel completely different.

>tfw your right foot broke as soon you could run a 5K with ease
I never been the same since

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>5 mile run
>8.04km if you live in Europooristan

Second one this week. My dream is an ironman but I'm already so exhausted. I wish I could drain the vitality from all of the grass along the running trail as I ran so that I could fuel myself.

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>>39130026
>all of the grass along the running trail

My 5k time is 30 minutes

kill me

>>39128925
What story is this?

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>tfw my routine went to shit after starting uni
Feels like higher education is killing my gains. Gotta get it together
Do you guys have any good apps to recommend? I keep switching from one to another cause they always end up irritating me with some pop-up useless crap. Just want something simple to give me time and distance, why is something so basic so hard to find

>>39130573
strava

>>39126606
0, I walk instead.

Are there any exercises or drills or something that i can do to combat my over supination, id rather fix it than mask it with new footware. Help me brehs, it hurts to run

>>39130573
>apps

I plan my routes with Google Earth, and I calculate the time with my Casio. The only reason to carry my phone is to listen to music.

>>39130717
>my over supination
I feel bad for you, mate. Supination is only sexy in femdom hentai (or loli).

>>39130743
Sounds like overcomplicating things thb, but whatever works for you
I'm a poorfag so I don't want to spend money on gear when I can get the equivalent for free, so apps. Then I get pissed by some useless step tracking constantly going on in the background killing my battery, when all I want is to go fast

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>>39129696
YOU FUCKING MAD MAN

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>>39127972
>>39128744
Well I was "running", the difference being that I was doing it uphill on a pretty steep trails.
I hope this training run of mine is more up to your high standards.

>>39127103
100 8metre sprints? holy shit dude /fit/ as

>>39130114

Twice as fast as Ragen Chastain.

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>>39128351
>>39129713
There is no purpose. At least not a clear purpose, one with a sensible reason and some well define goal at the end.
I run trail races because I enjoy them.
I run trail races because I find them exhilarating.
And in the end, I run trail races because I can. No other reason is necessary.

This is one of my trail runs while I was on a vacation in Greece. 30+ degrees, a steep ridge running down the middle of the peninsula and a forested area still bearing the scars of a fire from a few years ago. I can still smell the pine tar.

>>39129708
No. When I used to eat shitty foods, my blood work would reflect it despite doing between 20-30 miles a week. My coronary heart disease was extremely high. Now that I eat healthy, I have an extremely low risk (my doc said .001% chance) of ever getting any heart issues.

Stop eating like a moron and eat right.

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>miss one running workout
>endurance tanks and I can't make the distance I did last time

>>39130573
Runkeeper is nice.

>>39131351
Second this, as it has lots of options and doesn't constantly throw ads at you. The only flaw RK has is that it's GPS connectivity flat out sucks and is probably the worst I've seen in any activity tracker. But that doesn't really matter to me since the trail I run on has mile markers and I run based on time anyway.

>>39131265
ok well what if I eat ok foods but a lot of it. like a shit load of rice

>>39130851
Not him but that's the most reliable way of meassuring distance and time. Gps chips will never be that precise and can mislead about the distance you are actually covering (sometimes by considerable distances). If you are aiming for an actual race, it's the only way to do it.

>>39131296
Start running slow for the first third of your goal distance, and just then pick up the pace. It helps serves as a warm up and helps you with endurance. It works for me. Just try it once.

>>39127103
>100x8 sprints.
Is this a numaymay?

>>39126606
5 km run every morning before work, then a 2 km sprint before workout, right after I finish my creatine. I find by the time I'm done running I'm ready to start.

If I still have energy after my workout, I run for another 2 km to cool off.

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>>39128925

>>39131181
That's pretty cool man. I'm interested in your stats (height/weight/lifts). Also what app is that you're using? Some fitness watch I'd assume.

Currently I average 7ish hours a week. Looking to get up around 11-12ish as I make my way back into ultra running.

>>39130743
is what you accomplish with google earth better or worse than https://www.gmap-pedometer.com/?

>>39133512
after how many marathons can a person consider a ultra marathon? and what maximal distance?

I'm on week 2 of C25K

I noticed while running today that toward the end I got this kind of lightheaded feeling and I felt kinda like my body wasn't there and I was running a lot more easily. Was that the "runner's high" or was I just having poor blood circulation?

>>39135258
eh, might be an early variant of runners high, you notice it now more easily because you might have never experienced it before.
your body is new to exercise related endorphins releases, eventually you will start building tolerance to it.

Many running routines have a day for cross training, right? Can I play basketball as a form of cross training?

Hi guys.

I wake up at 6 to go for a run, and then go back to sleep for a few hours. Is this a bad habit? Is it okay to go back to sleep after running?

>>39135433
Thanks

I'm getting some slight pain in my left knee. I'm not sure it's caused solely by the running but running seems to aggravate it slightly. My uni campus is extremely hilly and I think all the walking with a heavy backpack has taken a toll on my knees (I'm 5'11" 155lb). Only other thing I could think of is that I'm slightly pigeon toed and that might be causing me to make weird knee movements when running

>>39135177
Ultra marathons are any race over 42.2km. I've done a bunch but the furthest I've gone is 100 miles.

>>39134818
This site is pretty comfy. To be honest I only use Google Maps to plan routes, and memorise them (I try to improve my orientation).

I'm currently searching for sites where people upload their current route, to join them (running alone is boring).

>>39130851
I'm a poorfag too. I only invest in quality running shoes (and only when it's necessary).

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>>39126606
1.5KM a day up a hill and down a hill. I try to beat my time, some days I can get PR's, other days I actually run lower than the day before.

Occasionally I'll throw in a 5km run.

>>39135655

I'm pigeon toe'd quite badly, and rolled my left ankle really badly as a result of angling my foot too far inwards, causing a lot of pressure on the outside of the foot, focus on keeping your feet straight, after a couple weeks you will do it naturally.

>>39135563
Sleeping is great as obviously it lets your body rest, there's no logical reason why going back to bed would negatively impact you after a run.

>>39130114

Mine was 30'04 about six months ago, I had that down by about 3 minutes in 2 months, then bust my ankle and spent 9 weeks out of training altogether, my current best is 23'21, you'll get there just focus on building up your pace, do the first mile slowly, then the 2nd mile at a slight increase, then as fast as you can manage comfortably for the last mile.

I have runners knee, I havn't run in weeks and the physio just seemed to be making it worse with all the stretches. Been bike riding and rowing instead for cardio. Feels like a quickly growing pain on the outer side of the kneecap like it's going to be torn off.

Short of going to a $300 p/h sports doc only to be sent for a $300 MRI, is there any advice anyone has for me? Physio said my gait was fine. I can only make it 1km before pain starts. Normal at rest.

>>39135497
bumpo

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first +10km run in cold weather (below 10C)....
and now I remember again why I hate winter running; wearing 3 layers of gear boxers-tights-shorts and my crotch begins to suffer from chafing, just right below my ball sacks... goddammit

>heart is fine
>lungs in good condition
>legs feel strong and carry me swiftly
>mind is clear and the will to run is strong
>fucking crotch hurts like hell

fucking Finnish climate

>>39135497
Shit that is impact-heavy on your knees is usually not recommended.

You can still play basketball as crosstraining though, just make sure you're giving your legs enough proper rest.

>>39135497
If you run, I recommend you swim instead of play basketball.

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>>39137045
>10C
>layers

?

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>>39137045
>Cold weather
>10C

>10C
>3 layers

Pic very much related.

>>39137648
it was +7C and felt like +3 according to forecast. Several layers in case my leg injury returns and I have to stop in a cold forest in the middle of nowhere and walk home.

t-shirt, middle-shirt with long sleeves and windsuit
boxers, tights and shorts

I have hard time optimising the layers during autumn runs, usually some part of body has too many layers and sometimes there are not enough layers.

managed 17km, at somewhat slow pace just because I had to be careful and hope the shin splints have healed

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Post your shoes, guys!

Pic related, in black/grey/white

>>39137873

>pic related
Hands down best running shoes I've ever had, had loads of problems with the last few pairs I had but these are just perfection.

>>39136614
Firstly, don't go against the doctors advice, seek out a specialist if you need to but they know more than you or I so if they say to do something then do it, don't be a retard, secondly, if you are going to run (not recommended) then atleast run on grass or something to take the pressure off.

>>39137045
I done a 5 miler this morning in 8 degrees here in the uk, with a cotton hoodie and t-shirt underneath, and a pair of cotton shorts with dry-fit underwear, I was sweating buckets.

>>39136614
>I have runners knee, I havn't run in weeks and the physio just seemed to be making it worse with all the stretches. Been bike riding and rowing instead for cardio. Feels like a quickly growing pain on the outer side of the kneecap like it's going to be torn off.
>Short of going to a $300 p/h sports doc only to be sent for a $300 MRI, is there any advice anyone has for me? Physio said my gait was fine. I can only make it 1km before pain starts. Normal at rest.

Sounds like ITB syndrome

http://www.runnersworld.com/tag/it-band-syndrome

You need to do some very specific stretches and and exercises to strengthen your glutes

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>>39137996

Forgot pic Goddamit.

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>>39137873
Adidas Gazelle and Hagio2. NB freshfoam 980 and MT00. And Nike Terra Kiger 2. Overall pretty happy with the collection. If I had too much money I'd swap the 980 for a zante or 1400. And get a skechers marathon shoe and get an adidas takumi sen. But next stop will probably be a light trail shoe from merrell, because NB doesn't do the mt00 anymore...

>>39137996
>5 miler this morning in 8 degrees here in the uk
>>39137045
>first +10km run in cold weather (below 10C)....

Temperature is not important anymore when you've been running for 10 minutes. I've been running at night, with severe wind, and low temperatures, and my internal heat solved the problem.

>>39137996
>Hands down best running shoes I've ever had
For now it's doing a great job. The damping system works pretty well.

>>39131027
>30km
>5.47 avg page
nigga how
Also how do you deal with the loss of 3000 calories?

>>39137873
Mizuno Wave Ultima 8
Too lazy to find a pic. Great shoe tho

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>>39137873
new balance 720v3

pic is kids version i know but i have the grown up version and same color.

>>39139046
Not that guy, but you don't really need to deal with the loss of calories during the run. Just make sure you ate properly before, and I guess for 30k+ runs its useful to have a gel for the sugar and water with electrolytes.

>>39139046
ugh, that is a decent pace for marathon/training for one?
If he kept that pace he would have nice below 4h marathon time or thereabouts.

also from personal experience the running watches/apps can sometimes overshoot with calories consumption, especially when they just start increasing calories burned with taller runners, they overshoot too often.

for 30km runs you eat properly before and maybe have some gels and drinks with you when running.
"the wall" is usually met around 30-35kms, when you really hit the bottom of your internal calories well

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So I started doing c25k because lolcardio but I find it a lot harder to do intervals 5r 3w 5r 3w 5r than just outright 10r 3w 10r - ie, running again after walking seems to wreck me mentally and I have to pretty much tell myself every second of the way that I need to do this or I'm a big pussy.
Also, is music allowed in charity 5-10k? How do you keep pace without music?

>>39139152
Intervals are generally harder, but the more you do them the better it gets. I started with pace intervals (again) about 3 months ago and the first 3 times it was absolutely killing me.
>is music allowed in charity 5-10k?
I don't know
>How do you keep pace without music?
I use a gps watch, but I guess there are apps that can do the same.

Should I worry about running 30 min constantly first and then improve speed, or try to work my way up to a 5k at a reasonable speed?
Currently I run at 13km/h and any slower starts to feel inefficient like I'm purposely slowing myself (6'2 sorta skele).

>>39135563
>and then go back to sleep for a few hours

I find it hard to do that unless I'm genuinely work out by whatever fitness activity I have done.

How long and hard do you run for? Can't you use it as a wake-up exercise instead? A morning run can be a refreshing way to start the day.

>>39137648

You have to take into account wind resistance which causes a local drop in temperature relative to the skin/body.

>>39139255
I would even argue that you should worry about running up to 1h constantly first, and then focus on time.

But remember that just by running more, you'll naturally become faster (up to a certain extent)

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>How many kilometers are you running?

All of them

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7,5 km three times a week at turtle speed. Just got started. Do you reckon that running <= 10 km three times a week is compatible while also trying to get bigger?

>>39139255
It's always time before speed. As you start to run longer, you'll naturally start to run faster. My approach was to get to 30 minutes running, then 35, then 40. My early 5k times were like 34 minutes, but after a few months, I was down to 28 minutes.

Running is about patience honestly. Running too fast when you can't maintain it is a good way to hurt yourself. Get Runzi, measure how hard you're impacting. I bet you're hitting the ground pretty fucking hard if you're doing 13k/hr but unable to make 30 minutes.

>>39126606
I usually average about 145 kilometers per week in the Summer and mid-Winter off-seasons, and about 113 kilometers during XC and Track seasons.

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>>39137873
Saucony Kinvara 7's. They're probably my favorite shoes I've had so far.

Fatty here, going to start with a bicycle..

Anyone got tips? I'll be riding in a good sized park. How should I track distance, and what would make a decent starting point? I haven't ran a mile in years, and I've put on over 50 lbs since.

>>39140371
>Fatty here, going to start with a bicycle..
Go ask the bikers at >>>/n/

Is 5k everyday good or bad? I have the occasional rest day, but I just love to run.

>>39135563
Apparantley that's what mike tyson used to do

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>>39137873
I run DIII xc/track and made the transition to minimal shoes over the past several months. Your body will thank you.

>>39140571
why would it thank me?
I'm tall and heavy, 188cm 85kg, I use usually shoes with high drop and good cushioning, run long distance... so why would I want to kill my already well-stressed legs?

>>39128305
i dunno about your question but when you start again try barefoot running on the beach or run up hills where you'll naturally contact with the balls of your feet and not slam your heels with every step

how do you handle the lost calories when bulking? dirty bulk?

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>>39140682
the world is drowning in calories with obesity becoming a global pandemic and you are wondering where you might find a few hundred extra calories because you fear you might not get enough of them somehow?

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I'm new to the whole exercise thing but I've always been a good runner in school. Started exercising 2 times a day 1 month ago: push ups (regular alternated with diamonds) every morning, squats & plank alternated with running every other day. Sunday is rest day.
I just run in circles on concrete around a stadium, following a white trail of 400 meters.
Yesterday I did 4x10 min running with 1 min walk in between. Managed 6 turns (2 400 meters) every time except on the last (failed at 20 meters of the line but did a 100 meters sprint to compensate)
Running alone under heavy rain was the best thing ever, I was just so pumped.
Cold shower after that was good too.
I'm gonna make 15km in one hour before Christmas, I can feel it.
Sorry for the blog post guys.

>>39140728
>I just run in circles on concrete around a stadium, following a white trail of 400 meters
Why don't you plan a route, passing next to beautiful places? (forest, lake...)

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>>39140600
Running more naturally is good for everyone, if they ease into it right.
>Born to Run comes out in 2009
>everyone suddenly wants to hop on the barefoot running trend, vibram 5-fingers, ect
>c25k moms and undertrained hobby joggers, used to their big cushy running shoes, try to transition immediately into minimalist, low cushion, 0 drop shoes
>everyone gets injured and collectively decides minimalist running is trash
>pendulum swings in the opposite direction and shoes like the giant hoka one ones come out (pic related)
>people still get injured all the time

Every time you run and take a step, you pound down with force equal to three times your own weight in your leg. It doesn't matter if you have a half inch of foam under your foot, or several inches, your leg is going to have to absorb that force. Running in big, high-drop shoes causes you to land on your heel, so you take the force unnaturally on your knees, hips, lower back, ect. If you run with a midfoot strike pattern your body absorbs the force better and you're much less likely to get injured.

I couldn't be able run upwards of 70 miles a week if I ran with improper form and heavily cushioned shoes.

>>39126606
About 0

>>39140758
Because I'm in Paris and there are no beautiful places there.
Also I like regularity (I can adjust my speed easily depending on how fast I did a turn or how it felt) and the sight of people doing sports all around me motivates me a bit more.
Also I run around a football (soccer) stadium and sometimes the kids training throw the ball out. And they thank me when I kick it back.
Which is nice

>>39140791
I don't land on my heel, I have pretty much a correct form since I have been running for years and my legs would be dead by now if I had a bad strike.

I may have spoiled myself with good cushioning, but I think that is a better alternative than suffering too much damage with lighter shoes.

From what I have understood, higher cushioning means better support even during longer runs, whereas less cushioned shoes do not carry similar benefits over long distance. I would have to start building a new tolerance for running and honestly can't be arsed.

>>39140836
I don't think that's true. Minimalist shoes can increase your stride rate and make you more efficient, saving energy in the long run. I did a 20 miler in minimalist shoes at a 7:55 mile pace (32 km at 4:55/km in commie units) and my legs felt fresher afterwards than after a slower 10 mile run in thick shoes.

The problem is getting your foot/calf muscles to adapt to the different form, which takes time. If you're not that into running, then I guess you're doing fine.

>>39140189
I liked my Kinvaras a lot, but the padding on the inner heel wore away revealing a piece of plastic that ate into my heel. Happened under 100 miles too. Might go back to them when my Brooks Adrenalines start wearing out tho

>>39140974
well yeah, lighter shoes weight less and thus demand less energy per stride, enabling fast pace at lower cost compared to heavier more cushioned shoes.
Maybe I'll buy some light shoes if I ever get my weight back below 80kg. (might take a while, I'm not really into dieting and 85kg is still okay)

one of my issues is living in a city and thus the ground is hard surface too often. I try to find gravel paths, but even then I have to use asphalt roads quite often. whelp, you cannot live in a city optimized for runners.

>>39140818
>I'm in Paris and there are no beautiful places there
is there a stigma against running against the sidewalk?
central neighborhoods (low-number arrondisements?) are pretty interesting from what I remember

>>39130026
You just need to get more miles under your belt. Focus on endurance and eventually 5m will feel like nothing.

Hamstring injury nearly fixed. Cant wait to run again (c25k, 5tth week)

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Shit /run/

Photo is my right foot, went on a fairly leisurely pace run and started to feel this towards the end. Thought it'd just be a small blister or some rubbing.

It's a huge blister! What the fuck do I do now? How long do I wait till I run? What could have caused it (I've got asic pulse 8s)?

Should I do anything special to protect it?

>>39142194
pop it

>>39142240
FFS. I'm going to assume it's the cheap socks, not the trainers.

Any recommended running socks?

>>39142260
I was joking desu, don't have any idea what to do with that

>>39126641
1km sprints? Fuck off

>>39126641
No one is physiologically able to sprint more than ~580 meters. You're just doing intervals.

>>39126606
20 km of running fasted in the morning and 20 km at the end of the day.

>>39142752
How many kms are you doing weekly mr skeltal?

>>39142498
That's only a little over half a mile.
I used to run 3 miles a day. 1.5 miles took 10 mins. Not great but I'm okay with it.
Motivation to get back into shape?
>lost my mind after the divorce
>music and alcohol are the only things
that take the edge off.

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>>39139152
What's the point of this pic?

>tfw you don't have a lgf who runs at your side in the morning.

>>39142943
well that's everyday... So 280km a week

I havent ran seriously for about 3 years due to a fractured ankle and am going to run my first 5k race in about a month. How do I train for this? rate my current routine?
>Mon: 30 min run, easy pace / able to hold a conversation
>Tues: yoga (30 min)
>Wed: 30 min (fartleks for 20 mins)
>Thurs: yoga
>Fri: 30 min, normal pace
>Sat: yoga
>Sun: rest

>>39144157
Add distance

>>39131836
The date part is a fucking wristwatch.
Freedom.

>>39143165
I bet you are a small guy

Hey I would like some advice. A close family member of mine is overweight. I want to help them but honestly I don't know where to start. they have a torn bicep and very bad knees are 5'10 and 287 pounds I would recommend the couch to five K but I do not know if their knees could handle it.

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just finished week 9 day 2.

took it REAL easy and was able to finish not even gasping. like average pace 12min/mi

towards the end i picked up my pace to 7:20min/mi and man it felt good running so much faster than what i usually do.

i felt the ground better through my cushioned shoes and was able to get better form as far as mid foot striking.

>>39140791
It pisses me off there are almost no good minimalist running shoes anymore

Merrell's are so overpriced for what you get

>>39145716
Fasting is a good place to start then elliptical and swimming

>>39144157
The most important thing for you is to make one of your runs longer. Take one of your runs (Friday looks convenient) and make it at least an hour at your easy pace.

Maybe add 6 to 8 strides (speed up to a fast, but not sprinting pace, hold for 20 seconds, drop back to easy pace for 60s rest) to Monday.

I'm not sure what you mean by 30min of "normal" pace on Friday. After the easy pace comes specific race pace efforts, like 5k or 10k or marathon pace, as well as the lactate threshold and VO2max paces.

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>>39131181
very nice my friend

>>39145978
I don't know why but my form is always great when I'm running fast. It's like instinct kicks in.

If only it were the same for running slower.

>>39146492
yeah man it felt so good, but i cant keep up that pace for long at all. maybe one day i can get that fast on a normal run

>>39128828
Not the guy you were replying to, but I'm going for AOSB and the Queen's Royal Hussars when I finish Sandhurst.

What's the program you're following, have you seen any good results with it? Best of luck with the selection tests.

>>39146492
That's very normal. One of the reasons to run intervals at above VO2max pace is to improve form and running economy. No one's quite sure why the human body works this way, but it does.

its how terrorist measure miles to blow up nine elevens

>>39126606
I can run 3 kilometers in 18 minutes.

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>>39139074
>grown up

>>39142194
firstly, ew

secondly, pop and sterilize; shave your foot if hairy and wrap that fucker in sports tape when you run until the new skin in tough enough

don't be pussy, just tape it and keep running

Could people post their weekly milage as well as their squat max? I'm curious if it's actually possible to have good leg strength when running at high volume.

For example, I run 20 miles a week and squat lmao3pl8

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How about everyone brag about their shitty PRs

1500m: 4:25
Mile: 4:46
3000m: 9:50
3000m steeplechase: 10:40
3 mile: 16:05
5k: 16:50
8k: 28:42
10k: 35:20

Fractured a bone in my foot while running in HS. Now that I'm back running at a JC it's starting to hurt a little so I'm taking a break :(

>>39148507
800m: 1:59.8
1600m: 4:32
3200m: 10:10
4 miles: 22:00

>>39126606
Two or three a day I guess who can be assed to actually count it all out

>>39150507
Swimming is good cardio

>>39150534
only Serious runners allowed ITT B)

>>39150576
I think I'm just going to use a stationary bike at my school's gym. Water is too wet+ I want to be a road cyclist racer cuck

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>>39126606
10km once per week ~45min

0k

Im a hamplanet and afraid ill kill my knees.

>>39150635
walk everyday.
walk more.
walk fast.
jog.
run.

also, stop eating like a hypo

>>39150530
mirin 800m time breh

>>39126606
5k a day usually, 3-5 times a week

>>39126606
5k 2-3 times a week

Im new to running a have a 5k race in a week, help me

>>39151432
Run, eat, rest. Repeat.

So I have some questions for some more experienced runners who've gone through some trial and error.

I used to do some moderate jogging about 4-5 times a week. I would jog about 4.5 miles. I never really got fitted with proper running shoes because I didn't think my distances were really that serious.

Recently, I started doing HIIT because I really enjoy it. I started successfully cutting for the first time and in turn I started hitting cardio even harder and almost every day for a few weeks at a time. I'm experiencing some injuries now, specifically my lower knee cap in tender/painful on my left leg and my knee/lower right leg begins to just ache while running as well as some popping/inflammation of a tendon on the inside of my knee also while running or if I take a weird step.

I always felt like I pronated a lot, so I just bought some shoes that compensated for pronation. I came back from a mile jog and my right knee area is already aching. I got my feet wet and stepped on a piece of cardboard and it actually looked like my right foot had a neutral stance to it while my left foot pronated a lot.

I know I need to just go get fitted and diagnosed properly, but do you guys think the injuries are more from overtraining and doing too much cardio than my stance issue?

>>39126606
Right now, about 5km per week. I'm doing a marathon next month... with no base mileage to speak of. Hoping to finish with a time of 4 to 4.5 hours

>>39150507
Got it checked out by the school's trainer. He asked me when it hurt and when it felt better. I explained that it felt better when I flexed my foot about and got worse when I ran. He instantly knew that it was an aggravated nerve. To treat it he put electrical probes on either side of the foot and Race Ready water cooled boot around it. After 15 minutes of sitting with this on, he took it off and put a pad wrapped with a bandage on the bottom of my foot. Just walking about it feels loads better.
>>39151887
Take a month off and hydrate a lot more during that time period. Also don't drink anything while you eat, instead drink up to 25~ minutes beforehand.

>>39128925
This is really going to be helpful whenever I need to know how much energy I need to boil a room-temperature liter of water.
But not so much in literally any other case.

>>39151987
I'll bait.

Please post results of your 6h+ of suffering.

>>39152282
>Also don't drink anything while you eat, instead drink up to 25~ minutes beforehand.
Why ?

>>39152544
I know, it looks like chum.

But I do have one marathon under my belt, 3:04. But it was from 6 yrs ago.

>>39152671
It messes with digestion
https://www.google.com/amp/kimberlysnyder.com/blog/2014/03/19/5-ways-ruining-digestive-health-hour-eat/amp/?client=ms-android-xiaomi
>Lol they know I have a chinkphone

>>39152843
Makes sense. Thanks.
>It’s fine to sip a little water with your meals if you feel it’s necessary, but don’t gulp down a big glass of it during or right after your meals or you may dilute the digestive juices so much, it makes it harder for them to do their job.

>>39128182
whats an education?

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You guys are awesome!

You guys adviced me on APT and hip flexor stretches. I did them for a week and I can run without pain now. Even my squats and deadlifts leave me less sore if I did these stretches beforehand.
Also I got new running shoes and my plantar fascia (I think it's called) doesn't get sore.
Once I get running for 1h without stopping down, I'm going to work on proper cadence and timing, like an anon told me yesterday.

>>39126606
5.

I do strength training MWF and hiking for altitude pace on W, HIIT on Tuesday.

Will working to increase pace on Th and running 5ks on Sunday be enough to get my 5k down? Or do I really need to start running 6 days a week?

Ok /run/ I need your help.

I'm trying to do it all right now between running and lifting. My schedule looks like this:

Monday morning: Run 5 miles
Monday evening: Lift chest/shoulders/triceps

Tuesday morning: Run 5 miles
Tuesday evening: Lift back/biceps

Wednesday evening: Lift legs

Thursday morning: Run 5 miles
Thursday evening: Lift chest/shoulders/triceps

Friday morning: Run 5 miles
Friday evening: Lift back/biceps

Saturday evening: Lift legs

Sunday: Rest

It's actually pretty manageable besides the fact that my legs never really feel rested. My squat and deadlift have both dipped a little bit since I started running, which I anticipated, but I was hoping that my legs would have adapted to the volume I'm doing right now, and I don't really think they have. My leg strength still isn't quite where it was before I started running, and my run the morning after leg day is torture if there are any hills involved. I've been on this schedule for about a month, and I've been running period for about 6 weeks.

Should I just stick with it and hope my legs adapt? Does something need to give? Is there any obvious change I could make to my program to improve it? Thanks.

>>39153551
make it 1-2 miles shorter or slow down with the pace, try greater variation and do minor changes with routes and pace.
running is supposed to be an enjoyable hobby, not something you beat yourself with until you collapse from overexhaustion and reach burnout stage.
say remove 2 miles from thursday and give those to monday/friday or some other change which allows more rest for your body.

>>39153589
Thanks senpai

>>39150635
eat at a caloric deficit
don't lie to yourself about it, track everything, drink only water and coffee, and as the other guy said, do what cardio you can

>>39154148
I regularly run now (usually around 10-15 miles) and want to get into lifting, and I think this is where I'm least likely to get ridiculed
I want to lift for aesthetics, and have no interest in increasing the size of my thighs or legs in general (in fact I'd like to reduce their size, but don't see a way of doing this without harming my running performance and general wellbeing)
is there something analogous to stronglifts without squats I could do? how much does such a program affect running ability, recovery rate, etc. I assume the muscle weight gained is mostly offset by crosstraining benefits, but that's not a very scientific conclusion

apologies for being off topic/potentially baiting for a flame war

>>39153222
Halp pls

>>39154148
apologies for the reply, was inadvertent

>>39154562
Depends on what is your 5k now, but assuming its more than 20 mins. you definitely need to increase weekly distance.

Not necessarily 6 times a week, but at least 3, i'd do 5k 10k 10k or something like that.

>>39154641
Thanks.

>>39154517
I would train upper body like any gym rat, and train lower body at a low intensity with strict form for the joint-strengthening and injury prevention benefits

>>39148507
800m: 2:05
Mile: 4:29
3k: 8:55
3200m: 9:23
5k: 15:09
10k: 31:58
Half-marathon: 1:16

>>39148507
Same guy here doing the marathon next month with no base.

800m: 1:52
1000m: 2:25
1500m: 3:48
3000m: 8:50

I have excercise induced asthma but I want to get into running. Would an inhaler work? Not the immediate action ones, but ones that prevent symptoms over the course of the day. Do they work well enough?

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>>39137873

Like $20 on Amazon and my feet are so strong now. I think it helps I run on a sandy trails in Pine Barrens,

top of foot is sore near mid foot

how does this soreness happen?

>>39156105
>Not even close to being in my size
Damn my giant feet!

>>39157266
running related stress injury in the tendons of the foot
or you could be having shoes tied too tight

take a few days break and hope it goes away, if it is the stress injury, it might last weeks.

>>39136193
>Sleeping is great as obviously it lets your body rest, there's no logical reason why going back to bed would negatively impact you after a run.
That's what I was thinking.

>>39139257
I started running 2 weeks ago. For now, I can run at a good pace for like 25 minutes. I don't want to run too much for the first weeks.

The thing is, when I get back from running I'm still kinda tired and I get back to bed, I sleep for 1 or 2 hours more.

>>39126606
0 because cardio is for faggots

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>>39158908
>faggots

could pain in the shins be related to vitamin d deficiency? I am getting a blood test soon

>>39159185
bump for interest

>>39131181
I am admiring hard

>>39159185
Remote possibility. More likely a combination of running at a higher weight than is ideal and a lack of footwear appropriate for your gait.

I was never overweight and fairly fit (but mostly into lifting, played rugby and Murrican football), but when I would run distance I would get shin pain and injuries. Once I dropped below my "normal" adult weight into a leaner skinnier mode all of my joint and shin issues completely disappeared.

I just think a lot of us don't realize how much lighter we really could be relative to our frames.

>>39160205
damn I have the same issue most likely, I have been running since July and my shins are in pain ever since

I am 6'1 and 95 kg. I should probably drop ~10kg