/running/

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>this

I ran an 18:45 5k yesterday and then did a bit more afterwards. Clocked in at just over 20 miles in the end. Today I did a fast, hilly 5.65 miles along trails and public rights of way in the forest and fields.

Probably do and easy 3-4 miles tomorrow followed by 8-10 miles of speedwork on Tuesday. Then about 14 miles at my running club on Wednesday, another quickish 5-7 miles on Thursday and then 4-6 easy miles on Friday and Saturday ready for my 10k on Sunday. Then I may tag a bit extra on after my race.

Feels good man.

>>40923872
Did 10k today. Made it in exactly one hour and it had one really steep mountain.
>Feels good

>>40923872
I'm training back up to that. Started at 1 mile a day, increasing by a third of a mile every 2 runs. I'm up to 2.6. Feels great to be running again.

I have but I need better shoes to go further what are the best cross country trainers?

>>40923872
i have growth abnormalities in my hips and knees that prevent me from being able to run without pain, and my asthma makes breathing hard if i go above 4-5mph for more than a minute or two. i have to use a recumbent exercise bike in order to do cardio, which kinda sucks. did 15 miles last night, gonna do another 15-18 tonight

>>40924229
That is a lot of running

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Weather was great this morning, even went noshirt in the last 2 miles.
>inb4 douche

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But I did.

>>40924229
What are your lifting stats?

>>40924544
His time is pretty good. He must be skellly mode

>>40924229
nice man keep it up

>>40924346
Just got back from my 5k, rest day and a solid sunny spring day.

I like my joints and my kidneys. I was out for about 8 hours biking and hiking, though.

>>40923872
Did a 5k yesterday, the day before, and the day before. Lifted today. The sun is actually out in the UK so making the most of it with some mates

>just finished lifting
>cardio on off days
>spent a week on a cruise and i think i caught some sickness on the last day
>feel like shit today, just got home

>>40924229
why do you need to do 8-10 miles of speedwork?

I ran 2.4 miles today. The last time I've done any cardio was like 4 years ago, but I slowly became a permabulkin fatso so it's time to do something about it. My pace was shit, my lungs hurt, my knees hurt, but now I feel better than ever. I'm gonna take a nice shower, eat some bananas and have a nice fap, then watch a movie.

Life is good right now

Asthma

who /nightrun/ here? i don't want people to laugh at me so i only run after 9:00pm

>>40924614
Cheers mate.

Didn't pb in my 5k yesterday but I'm hoping to pb at my 10k next week although I hear it's quite undulating but we'll see. Since I've started running most days my times have really improved. The key is to go nice and slow on the easy days. If I do a really slow 3-4 miles on my rest days I find it helps me better than not running at all.

>>40924898
Dude, go run earlier and check out them females running it their yoga pants.

You're mirin' they're mirin', you know just enjoy life. Those smiles are worth it. Get out of your head man, nobody is laughing at you.

>>40924699
Sorry I don't mean 8-10 miles of just intervals.

I was planning on doing a mile or 2 warm up, then 5 x 1km intervals and then a mile or 2 warm down. With my recovery jog between the intervals it would probably equal about 8-10 miles total.

I ran a 8:30 mile today. Feeling pretty good about myself right now, only started running a month ago. The endorphins are a real thing...

>>40924898
Most people don't pay any attention to you at all when you run but do whatever works best for you. Be that running at 9pm or 5am.

>>40924970
this
Its nice to say hi and smile to the people who walk on the paths. Some qts, but mostly cute old people who enjoy the interaction

>>40925003
Good work mate, keep it up.

>>40924517
It will cost a bit more but the best thing to do is to go to an independent running shop and get yourself properly fitted for a pair of shoes.

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>>40924898
I started going to the gym 7 months ago, I used to go at night for the same reason. For the heck of it I went 2 days ago during peak times, which is around 5 pm, only to realize that I was the strongest at the gym... I thought 3.5 plates for squats is low especially if you just go below parallel and not atg, well most could barely quarter rep a plate....

out of nowhere some guy even started asking for advice, I told him aI started with SS and he had never heard of it before......

now I will continue going to the gym at night not because of embarrassment, but to avoid people like this lol

>>40925030
Nothing more motivational than an affirmative nod from an older jacked dude, or a cheeky smile from a cute 18 years old girl while running

If I do ~30 minutes of cardio 2-3 times a week, how long would it take to get some health benefits?
Like feeling better on a day to day basis, having better boners, having the will to live, recovery between sets when lifting etc.

>>40924524
>running noshirt
>running this slow

anon pls

>>40925045
Will do brah, will do

>>40925117
i've been biking 50-100 miles a week for a couple months, and all i got out of it is slightly better boners and more peddling endurance.

>>40925117
You will feel better instantly because of the endorphins, but I would say keep at it, try to push yourself and give it a month or two

>>40925140
Better how?

>>40924544
>>40924602
Not quite skelly mode but not far off. I dabble in a bit of lifting as it helps with my running. Most runners would improve with a bit of lifting. You can often tell if a runner has a week core from the way that they run.

>>40925117
>having the will to live
You need therapy, dude. A good amount of cardio is a nice start, though.

>>40925157
maybe another quarter to half inch in length and a more pronounced head. not a huge difference really, but aesthetically it's a nice change.

I ran one on friday
broke 16!

cuz i ran 11k

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>>40925346
@ ? pace

Because I get winded walking up stairs. No lie.
I think a lot of it has to do with moving somewhere literally 2500 feet above sea level than where I was growing up for school.

I still lift, but it doesn't seem to help. Will biking/running help with it? I can't even have sex without having to seriously slow down tempo.

>>40925395
just go for a walks or try to tread water in a shallow pool
maybe hold onto the side of a pool and kick like you're swimming

>>40925435
>>40925395
how much do you weigh btw?
maybe look up meditative breathing techniques

Goddamn this thread is pissing me off.

I was going to go run interval repeats today (I'm working on my 5k time) but it won't quit fucking raining.

>>40925453
5'8", 160 pounds.
I'm .7/2/2.5/3, so I'm not out of shape. It's only something that's happened since moving here.

>>40925488
lmao wtf
are you afraid of getting a little wet?
>>40925497
maybe you've got apnea?
2000 feet isn't much elevation to adapt to

>>40925488
Stop being a batty boy and go in the rain. I run regardless of whether it's baking hot or freezing cold, blazing sun or pissing down. Man up bitch.

>>40925512
>apnea
That would fucking suck.

I also had intermittent asthma (had to use the inhaler once a year) when I was younger, but I figured I grew out of it.

>>40923872
The guy in your pic has horrible stride form btw.

>>40925563
try smoking weed
I shared a cigarette with a girl the day before running sub 16 in the 5000 meter
>>40925593
agree

>>40925610
I'll smoke a cig a few times a month, and the day after I feel like absolute shit and use my inhaler just to be able to walk around my house.

Does that means I have to start using it daily now?

>>40925651
breh I'm not a doctor
fuck off

Disgusting obese fuck here.

What do you runners eat in terms of macros? I just got a job bussing at a restaurant. Decided it's time to move on with life. I used to run two and a half miles a day while attending a boxing gym but haven't run in months and gained weight.

Also hard to breathe because fat and deviated septum. Feels like I'm not getting enough oxygen. Is there something I can take for this, to open up my trachea or nose or something?

>>40925651
I recommend smoking weed and not using your inhaler as often
asthma is neurological
>>40924507
maybe look into this
idk breh

>>40923872
But i did

>>40923872

I ran 4 miles on wednesday and 5 miles yesterday. I'm training to get up to 12 miles before June

>>40925687
Not a big fan of weed at all. I think Ill just try dailying my inhaler.

>>40925756
why are you shitting up my thread with your asinine health issues?
>>40925755
gz
be sure to give yourself recovery days

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Is there a /Starting Run/ out there? I've started running at weekends for hearth gains but I dont follow a program. Any good ones /fit/?

>>40926125

>program for running

you internet millenials are zombies. Why do you need a program to run

>>40925687
>neurological
YOU. FUCKING. RETARD. asthma is an autoimmune disorder. jesus christ.

>>40926125
Pick any 10km beginner program. It is a good start.

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>>40926169
> Why do you need a program to run

I don't know the distance, tempo and other shit that I need in order to make a progresive routine you mongo. It's the same as lifting, you don't do and arbitrary set of a random exersizes and expect gainz, same as running without knowing wtf are you doing. 1/10 made me reply.

>>40926202
Such as? Can't find shit

How do I into running?

>>40926217

nice cope anime boy. but the fact remains is that you have to ask the internet how to run. how about trying to atleast use your peon brain once in a while, kid.

>>40926352
>anime boy
>kid

>>40926363

problem? ...kid

>>40923872
I usually do sprints instead of long distance. I may take up a slow pace run once a week for some longer cardio. Maybe 10k or so.

>>40923872

got all my wisdom tooth removed couple days ago. I feel like shit doing nothing all day, at least I'm on painkillers so can't complain really

>>40923872

Because I don't need to.

>>40926256
google Coach to 5k

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Every year I stop running from like October to March due to only enjoying running outside, and only when it's warm.

This year I actually did cardio during that time in an effort to keep my time up and it sort of worked, I ended last year at 18:15 for a 5k and this year I'm at 19:30 after about 5 runs. I want to get into the 17 minute range this year which I think will be possible.

Thank you for reading my blog, don't forget to subscribe to my quarterly.

>>40926217
Yeah if you just start running you can get some seriously stupid fucking habits that can be hard to change.

But the other anon is sort of right, just start running, but before doing so, make sure you understand proper running form like no heel striking, how to use hamstrings instead of quads for hills, proper stride length, and all that shit.

>>40924524

>going shirtless for that absolute shit tier 15 yo teenage gamer girl time

end yourself my man

>>40923872
tornado warnings

I trained legs yesterday so could only manage a 7min mile

ran about 4k in total, yeah it's shit but fuck off I can do much better with rested legs.

>>40926256
>>How do I into running?

1. Locate and acquire a copy of "Daniels' Running Formula."
2. Read your copy of "Daniels' Running Formula."
3. Apply what you read in "Daniels' Running Formula," including the lessons in running physiology, running form, and the pre-written training plans for beginners, intermediates, advanced, and elites for distances ranging from 800m, 1500m, 5k, cross country, half marathon, and marathon.

How would I get my three mile time up guys? 3 miles is about 5k and Im currently running it at around 23 minutes but would like to get it closer to 18 in 6 months when I ship for the Marines.

>>40924229

What are you running away from anon? tell us.

>>40924970

I honestly cannot fathom those people who jog leisurely and can wave and smile at passersby.

Maybe I'm autistic with no sense of control but I always work at 100% when I run so can't afford to waste a breath with that sort of shit

>>40923872
because swimming is just so much better.

>>40925096

You'll no doubt be one of the strongest, most gym guys are dyel.

But you will eventually encounter "that guy" who is a fucking monster. There is one at every gym no matter how shitty it is. You may only see him once and then inexplicably never again. But he'll be repping a 6pl8 deadlift on that day.

>>40926702

23 to 18 in 6 months isn't going to happen. And I don't mean "haters gonna hate" it's not going to happen. That's like the lifting equivalent of squatting the bar ORM to doing 2 plates for reps in six months.

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>>40926708
His dark past.
Pic related

>>40926786
I started running properly less than half a year ago, and my mile time has gone from 10 minute miles to 7 minute miles. In 3 runs, my 5k time went down from 24 minutes to 20:37.

18 might be a stretch, but signficant improvement is definitely possible.

>>40926786
I graphed my progress one year and it was 24:30->~19 from April to September.

>>40926830

The gap between 18 and 19 is worlds different than the gap between 23 and 24.

>>40926786
I said closer to, not exactly 18. I have all 3 months of boot camp for my time to improve too, depending on what the running schedule is like there.

>>40926786
It's probably also worth noting that I'm an absolute beginner, if that changes anything

I'm at a 32:27 minute 3 mile
>slow as fuck I know

I'm actually pretty /fit/ my cardio is just shit. Realistically, what can I get my 3 mile down to by December?

Had a rugby match yesterday and my legs are fucked

>>40927437
You can probably get that down a fair amount, youd be surprised. Do sprints and HIIT to increase your Vo2 max. Do Fartlek/intervals to increase your pace. Shorten your runs and quicken the pace until you can run 1 mile in say, 8 minutes. Then go for 1.5 in 12 minutes. Then 2 miles in 16 minutes, and so forth. It will take a while, but you can do it man.
Break it up into easier to tackle chunks; starting a 5k and thinking youre gunna have to run your arse off isnt fun, and is disheartening if you dont see the results you want. Shorten the length, increase the pace, then gradually increase the length.

Youre gunna make it breh.

>>40926758
I know this person. He told me my Stronglifts is shit. I lost respect for him.

>>40927559
well, for a monster, it is shit.

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>>40926708
My feels.

>>40923872
It was chest day. Running day was yesterday.

>>40927487
Thanks men

>>40928225
Im right here with you brah.

No homo

>>40924898
here anon. Won't ever change.

>tfw nightrun around the lake I live by
>tfw hit my stride and experience runners high
>feel like I could go forever
>the air is crisp, the sky is clear
>finish the run, rest on bleachers overlooking the lake for paddling races
>look up at the stars and bask in the amazing feeling

Its borderline spiritual for me. I dont even run for my health anymore, I run to experience that feeling

>>40928664
How do you make running enjoyable?

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I just ran a 6 minute mile for the first time.

I haven't trained running since high school, only warming up on the treadmill before my lifts. Running fast is really fun though. I think I might try for a 5 minute mile in the next couple years.

>>40928693
I prefer listening to podcasts over music when I run. If I listen to music then I know the words and I may zone out, but if im listening to a podcast I find myself focusing on the conversation because I don't know whats coming next. It lets me take my mind off of how tired I am.

My usual run is about 6.5k. I really dont like the first 3k or so, then I hit the runners high and feel amazing. At that point I enjoy it quite a bit.

I recommend running outside, preferably somewhere thats scenic. Running in a big loop is also a good idea IMO, because you'll have added incentive to not stop halfway (because then you'll have to walk the rest of the way home) compared to doing laps around a small park near your home or something like that.

Overall, just keep running. Like I said, I do it now for the post run feeling. There are few things more introspective for me than listening to 'an ending' by Brian Eno while I overlook that beautiful lake/cityscape.

>>40928749
I listened to Eurobeat once and it improved my sprints.

>>40923872
I do not want to promote the development of slower twitch muscle fibres, am weak enough as it is.
And I'm lazy.

Can you guys please recommend a cheap pair of running shoes that aren't abysmal? I'm not expecting high end equivalent for pennies but good shoes have been a real barrier for me as a povvo person

How do I deal with shin splints? Literally every time I run, even when it's sub 1km, I get awful shin splints and am hobbling around for the rest of the day

I ran for the first time in a long time. Jogged half a mile and walked another half. Pretty tired

>>40928822

Do you know if you overpronate or not? And is your foot flat or arched?

Those two answers will determine which 'type' of running shoe you get - motion control, stability, or comfort.

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>>40923872

Because I decided to run an 8k instead, biatch.

>tfw the beach is literally one minute away from where I live
Fucking great, but I'm pretty sure that I'm doing shit times compared to what I used too, the sand and the heat is kicking my ass.

>>40928881
I stopped getting them when I corrected my gait

>>40928881
mine stopped with bodyweight exercises, streches and muay thai

>>40928881
Buy good running shoes, stretch after running. Most importantly, there's a right and wrong way to run, so be sure to develop proper running technique. When I started I could maybe do 1km on a good day, I hit 6.5km yesterday. It just takes time and effort, like everything else

>>40925681

I don't stress my macros too much cardio-wise, it's more a matter of not feeling hungry/exhausted when I'm running.

But in general, I load up on carbs to a reasonable degree - oats, rice, potatoes. If you're trying to loose weight I'd be careful with that though.

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>>40925108

True dat.

>run on the beach
>random older guy holds out fist to fistbump you

>>40928664
>tfw just got back from my sunday night long run (only 12k i am still a mediocre runner)

i know exactly what you mean, not seeing another soul on the streets with my legs moving in perfect harmony

always get a great sleep afterwards too

>>40928919
I do not overpronate and my feet are arched

>>40929489
nice anon, 12k is a pipe dream for some. Night runs are god tier.

Yes the sleep is amazing. I usually stay up for 30 mins-1 hour post run and then go to sleep feeling like all is well in my life.

I haven't went on a night run in a while, been mostly doing cardio on the bike post lifting and its brutally boring. Now im craving a night run

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Why run when you can row?

>>40923872
Aerobic Exercise facilitates venus return and if you think for a fucking second I'm going to lose my pump even faster for some prancing on a treadmill you can fuck off.

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>tfw asthma

god is dead

14k today, and day 1 of an 8-week program I 'R&D'ed' to get me ready for an upcoming running event in YYC.
Was supposed to be an LSD pace, but I got chatting with a pal, and ended up doing a tempo pace for most of it.
Oh well, it's the intervals that are speed-critical.

At least I think so.

Is anyone doing the 150km ultra in Calgary? (I'm not, just wondering if /fit/ was...)

>>40929961
ik you "foreigners" love to use metric to put padding on the distances you run, but come one, admit it, 93 miles sounds a less "hyperbolic"

ok guys, I think I'm going insane, I don't care about recovering any more, I don't care about lifting. I'm addicted to running/cardio. I ran 10 miles the other day, the next day my feet felt like hooves, I walked 20 miles, slept. then last night I biked for 40 miles. I just can't stop. I want to go jog for about an hour right now and listen to music. I'm worried though if I'm going insane and how I appear to other people.

>>40930173
If you enjoy it then who cares what other people think. Just try not to overtrain and you'll be fine.

>>40930173
you're living the dream. Don't let it get in the way of important shit like school/work/relationships. Otherwise, you're good.

Walking for 20 miles is no fucking joke, how long did that take? Setting?

Go run for that hour after giving me a (You)

>>40930118
They are 'kanadian miles', and they are just as good as any.

faggot

>>40930302
I'm lucky to live outside DC, there's a a great trail on the potomac that goes from my house straight to the downtown area. it's been really nice out so yeah.
it was about 4 hours roundtrip, had nothing else to do this weekend.

>>40929961
>>40930334

Hey Calgarybro, I'm moving there in a few months and need to pick a gym. Ideally I'd like something downtown and with a decent free weight section.

Which gym would you recommend? I've heard World Health is okay, and the YMCA is good for cost.

>>40930338
nice man. I'm in Nova Scotia and there's often snow impeding the trail I like to run on. Can't wait for it to clear so I can (like you) go for runs or long walks when I have nothing else to do.

Spring/Fall are the best temperature for running, can't wait.

>>40924524
hey I can see my house from here.

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Long and short distance runner here. Do I need to bulk up? I want to keep my 1.5 mile run below 8 minutes, how can I get bigger without getting slower?

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Haven't ran in a while, maybe a month. Thinking of going for a run when it gets light out.

When you niggers say 'run', you mean 'jog' right? 5k is a long way to go while actually running.

>>40930664
no, run. It should take no longer than 23 minutes although 20 minutes it's the slowest you can do and still be good

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>>40923872
Started running recently for around 20 minutes at a time. Had to walk every few minutes but now I can jog at a good pace for the 20 minutes. Problem is that my knees are sore afterwards. Should I start icing them after each running session? Also anyone recommend some good but not too expensive running shoes?

>>40930783
Few things:
Make sure your stride and foot strike are correct
Make sure you don't tard bounce
Lace your shoes tightly

>>40923872

Because the new LT who just got his tab decided a 12 mile ruck run was in order last friday

>>40923872
>bought some super minimalist barefoot running shoes
>ran with them for a couple of weeks
>go back to my Nikes
>feels like im running on clouds

is barefoot running a...a meme?

how the hell do i keep from getting bored doing endurance work on a treadmill?

>>40930939

Discipline, focus, music.

Alternative: go outside and run somewhere. Then run back.

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>>40923872
26:51 for today's 5k, been making pretty good progress (down from 40mins 2 months ago).

What's considered a "good" 5k time?

>>40931125
Sub 20 mins for normies

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>>40931125
>tfw work crush looks just like Eleni
>not /fit/ enough to impress her
>yet

>>40930643
You eat a surplus while still doing cardio, you'll still get bigger you just need to eat more.

While you do get faster by losing excess fat you gain a hell of a lot more from building slow twitch fibers though if you're only doing like 5ks fast twitch stuff from actually lifting is going to be very beneficial.

There's a reason why top marathoners look like aushwitz victims basically but for a 5k you can bulk up and have it be beneficial.

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>>40930664
Update: Not going for a run today, mum must have borrowed my bottle because I can't find it. I like to run as the sun comes up, but it's not fair me waking her up just to ask her for something.

>>40930783
>knees are sore
That's a problem, never something I've personally encountered. The worst I get is a kind of mild whistling noise my lungs make after I run sometimes.

>>40931160
You lucky, lucky bastard

>>40930643
> 1.5 mile run in 8 minutes

Tell me your secrets wise one

>>40924524
Nothing wrong with that, anon.

You're a girl right?

>>40931645
Run more, guy. Probably get less fat.

>>40931703
Im 5'11, 80kg with very visible abs and low bodyfat. I can run 7 minute miles for a fair distance but wasnt blessed with auschwitz mode running genetics. Ran 5k yesterday, day before, day before that and day before that.
So my only choice now is to lose muscle or gain speed.

>>40929909
Because running is a weight-bearing exercise which means you are strengthening the joints.

If you row, or cycle, then you need to run or walk too.

>>40929961
If you were able to talk, you were probably just running at L(SD) pace and you need to revise your target paces.

>>40931738
I thought running actually worsened the joints.

>>40930643
>>40931291

8 minutes is not an elite standard, so you don't need to look like an elite runner. If you want to get bigger, then you can. Just be aware that you will need to keep up with the running training which will mean that it will take you a lot longer than it would for some average gymbro.

>>40931762
Only if you do it wrong. If you do any exercise too much or too often, it will break you.

You need to give them a stimulus to respond to and the only way to do that is with repetitive weight-bearing exercise.

>>40925395
Could be anemia, heart failure, lung problem like chronic infection, being out of shape. Could be anything.

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>running

>>40926125
C25K C25K C25K

theres tons of apps for it

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i have a stress fracture

anyone have compression syndrome in their front calves?

what do? i sound like im trying to destroy the treadmill when i run

Why does my cardio suck so bad, especially when I first wake up?
I just woke up and literally got winded putting my shoes on.

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>>40924527
this app is the shit

>>40924229
>18:45 5k
how many pl8s is that

Fucking shin splints..

I've tried running again every day for a week now, but within two minutes of a nice jog my legs are fucking throbbing, so I walk until it's unbearable then go home..

I just want to go outside, but my shins are trapping me.

How long until yours healed guys?

I'm on a huge cut, like 500-1000 calories a day since I'm an eatmonster fat pig. I don't want my body to force me to give up my exercise.

>>40932617
2 plate bench

>>40932622
Too much stress. Youre slamming your weight down through your fatigue shins.

Run with a mid to forefoot stride. Google it. Make sure your shoes are ok.

Dont just jump into running. Do couch to 5k. Start with walking and jogging.

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Because I have nearly arthritic knees at 20 years old. It's awful, I used to love running, even though I was overweight. I tried the couch to 5k a couple of months ago and my knees were sore and all seized up afterwards, it hurt to even walk. Might try an elliptical machine or something; I would imagine the lack of impact makes it much easier on the joints.

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>>40924346
tfw it takes me 1h:20m to do 10k. I cheer myself up that i started literally from the level of not having any physical activity for 27 years of my life but I still have doubts that maybe shitty enudrance is part of my genetics (i already am i 5'7 manlet with natural born t-rex legs). going down from 1:20 to 1:00 will probably take me few months of training to say the least

>>40932622

When you heal be sure to do these after a run:

>put your feet up for 5 minutes/20 bodyweight calf raisers (repeat cycle a couple of times)
>during shower give them some cold-treatment
>straight after run do a couple of short stretches for your calves

These have helped me to keeps them shin splints at bay.

>>40932659
Thanks anon, I just came back from Egypt and my chuck Taylor's are basically trash from striding in the desert.

I've been doing long walks until I'm sore, hope to see it heal soon.

>>40923872
i fked myself playing bball 4 hours yesterday

>>40923872
can't be bothered

>>40923872
I ran my first half marathon yesterday. Managed to be just faster than 4:20/km. So today I'm going to take it very easy indeed.

Permanent bilateral damage to my Superficial fibular, deep fibular and Sural nerves. No running for me.

>>40924517

Salomon

Anyone else run in vibrams? Just done a marathon in them. Everyone looks at you weird, feelsgoodman.

>>40933206
What are these vibrams you speak of? I just run in Nikes to be honest. Roches i think, im not a shoe person

>>40933282
Shit I know what the vibrams are, wanna get me a pair of those sometime.

>>40926171
>autoimmune
nah bro, the body does not attack itself

asthma is a hypersensitivity to certain triggers resulting in airway constriction

>>40932703
Keep at it, anon. You'll get there.

>>40933304
>vibrams
If you do get some, start slowly, one or two miles at a time. Your calfs will be sore for days. I actually made some decent calf gains doing hill runs in vibrams.

>>40924229
>Tfw I did an 18:45 3k yesterday

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is 5k 5000 5km or 5mi?

>>40933994
5 kilometers. Note that for running races, there's a difference between 5km races (road) and 5000m (which distance equals 5km, although with more precision) races; the latter are on the track.

I'm not a fan of exploding knees so I cycle instead.

>>40934238
>running is bad for your knees meme
KYS

>>40923872
i don't like running, i like lifting weights

:^)

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>>40934285
It's not a meme though.
Plus, swimming is far superior to any other cardio activities.

>>40934337
> The most natural human movement is bad for the human body.
Only if your a heel-striking lardass.

>2nd week of C25k
>tfw runners knee on left knee

It feels better today just from resting and ibuprofen. What stretches can I do to help?

Any tips for a beginner? I'm fairly fit but I have to improve my cardio performance

I really want to run marathon next month, but I'm bulking right now.

Will training for marathon evaporate me?

>>40924520
If you can cycle an exercise bike why can't you cycle a real bike? It's like running but faster, easier and can go further.

doing 2 15k runs a week on my days off gym. pace around 5.50 per k. comfy

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>>40935006
>recumbent

Have you checked how much those cost? On top of looking like a gigantic faggot to everyone including other cyclists. Maybe you could get away with it if you sported a banner explaining you can't ride an upright.

>>40930357
I'm not from Calgary, but it looks like you have other advice.
Watch for me at the start line (though I don't know which distance I am doing yet)

>>40931757
You would be right, if I were trying to get a good time on a race, or improve my speed generally.
The short-term plan I am working on now is 25 years (I want to beat Ed Whitlock, which means a sub-3hr marathon in 25 years). Long-term plan is about twice that long.
Applying a negative split philosophy to the whole thing.

In this particular race, I need to be VERY confident of my paces, and Calgary is a very different altitude. I want to be a 'guide runner' for a local, and so have to be very sure of a pace so that I don't slow the blind person down. I am not there to run my race, but to be available support (call out hazards etc.) at their pace.

Tricky to plan for, but I HAVE to be able to talk throughout the whole thing, at least a little.

>>40923872
My knees hurt now whenever I run, I really miss it. Any advice on how to fix them?

does cycling count? did my first 100 km run since last summer and for half way back the wind was being gains goblin and was blowing directly in my face which made my legs cry

>>40932574
I like strava better. Nike+ running was good, but Strava has 'segments' and other social functions which perform better.

Allowing an un-social creep like me to get at least SOME social time in :)

>>40934776
#1 - Run slow.
Force yourself to run slow at every opportunity.

It isn't hard to let yourself speed up, but for a beginner especially, running slow will allow you to put more miles on without hurting yourself.

When you are dissatisfied with a few 5k performances, you can look up how to improve, but by then you will have applied lots of the form drill, which will be my second recommendation.

#2 - Study form, practice form drills, seek critiques on your form. Examine your worn shoes to help you understand your form.

>>40935186
Study form. Drill form. Examine form. Form form form.

And diagnose that shit with a doctor, not a Kanadian snow-carving board.

I get quite bad ankle pain when I run. Any advice?

>>40935286
See a doctor, get a referral to physiotherapist.

Do what they say, see if it works. (best bet, in my opinion)

>>40935381
Thanks bro

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I've recently started running and I did 5k/3mi the other day and side of both feet were really hurting and when I took off my sock my feet both had these red marks on them and they kind of burned. What am I doing wrong?

>>40935426
get better socks

Hey guys,

I'm just getting into trail running, just did a 18k race with a decent time. Now I want my next race to be about 23-30k, the thing is that I've not found any info on how to train for a non-standar distance. For my 18k I just followed a 21k plan, but now I'm kinda lost? Any tips on how to train?

>>40923872
rest day lol

>>40930338
>there's a a great trail on the potomac that goes from my house straight to the downtown area
the towpath is godlike
how far out do you live?

Do you guys have different shoes for running and weight lifting?

I generally run in asics but I hear flat shoes are better for weight lifting.

If you do a warm up before lifting, do you bring both pairs with you or just run in flat shoes?

>>40935706
No, if I'm doing an exercise where I need my feet to be flat I just take off my shoes.

I do 5-10mins on the treadmill/elliptical to warm up

Just hauled my fat ass onto a treadmill and ran almost three miles. Feels surprisingly good

>>40936003
Proud of you! Keep it up :)

>>40936003
Awesome!

Look into run/walk intervals. It helps surprisingly to develop your cardiac system (recovery drills) and gives you a chance to check legs for injury during your run.

Running masks pain...slowing to a walk allows you to check yourself out.

>>40923872
I have stress fractures in both off my feet and theyre taking forever to heal because I cant take time off work and have no health insurance

>>40936255
>>40936040
Thanks guys
I warmed up with an 8 minute mile then did 15 minutes worth of 3/2 intervals

>I'm 5'10 205 so not as fat as you guys probably thought

started running today lads, always been a poor runner and it's something i want to improve on

did 1.57 miles in 19 mins

there is a half marathon locally here in 70 days - is it possible to get ready in time for that?

>>40924229
>5k @ 18:45
Jelly. I hover 22min mark. Doing a half marathon in a couple of weeks. Buddy of mine fastest 5k was high 15mins iirc. He's fucking fast.

>>40936441
Ehh I wouldn't mate. Running is a lifetime hobby, take it slow. If you injure yourself by doing too much too soon you can be out for months wit a reoccurring injury, take it from me. Keep running, take it slow, you will know when your ready.

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>>40923872
>I ran 9 miles yesterday, so today I'm having a strength workout and lifting weights instead

Is that good enough?
Pic related: proof

>>40936518
>The Game

Dammit...

>>40923872
I program running for specific times. Yes it can strengthen bones and improve cardio, but it can screw up tendons and ligaments and make them stiffer. So running in moderation. I'm currently on the bike and skipping.

>>40923872
I'm injured right now. And I got new shoes which kinda hurt (I still have to run them "in"). It's depressing because the weather right now is awesome. Not too hot and not too cold.

>>40928749
>just keep running
Very simple and solid advice. If you feel too tired and need to stop just slow down your pace as much as necessary to recover. Don't stop. It will help you know your recovery pace and also train mentally in not giving into exhaustion.

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>>40936526

>>40936499

fair play mate, thanks for the advice

>>40936495
Best advice I can give: if it's your first half marathon, take it low the first few miles. You will be excited because of the event and feel like running fast. There is nothing worse than starting too quick then having an unpleasant second half of the race.

Take it slow initially then push yourself when you have found your pace.

> source: fag who run their first half marathon at 2 hour 10 min and is now down to 1hour 34 min

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>>40934394
if you want some more relief from it, go to a sporting goods store and buy a patella brace. Had the same issue as you and tried medicine, ice, rest, general knee braces, etc. etc. bought a $10-20 patella band and it helped me keep running, pain went away within a few days

>>40936677
Does this help with IT band syndrome?

>>40936735
yes, that's another thing that theyre good for and partly what i was dealing with when i bought mine. easily the most effective brace ive ever spent money on, honestly

Finally being smart and taking it slow with C25K. Every time I try to get back into running I'd go too far, too fast and my knee would start acting up. so far things seem to be going alright.

I used to run 30 miles a week and I miss being able to just go run five miles after work like it was nothing.

>>40936824
My man! You're my new hero. Everyone's been telling me to just decrease my mileage and walk instead of run, but that seemed like fat and lazy advice.

What brand did you get?

>>40936896
I went with Shock Doctor. I bought a cheaper one from P-tex or whoever first but it was uncomfortable and rubbed the back of my knee weird, definitely worth spending a little more money on. I paid $15 for mine on sale but i think it was normally priced at $20ish

It might take a little bit of adjustment at first but once you get used to it you hardly realize it's even there. I was able to run, walk, bike, and even do HIIT (along with oving around at work like squatting, lifting stuff, etc. etc.) with it and didn't have anywhere near as much discomfort as without it

>>40936946
>>40936896
https://www.amazon.com/Shock-Doctor-Patella-Support-Strap/dp/B005LPE9GK?th=1&psc=1

here, $12.75 on amazon with prime shipping

>>40936946
>>40936994
Thanks guys!

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> read this >>40925140 as "better BONES"
>wtf what does it mean
>check the reply >>40925228
>holy shit your bones get longer after biking ?!?!?
>reread first post
>"better boneRs"
>shit, forever a manlet

>>40936526
been a long fucking time here bro

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>what's your excuse?
Pic related

It's the CURRENT YEAR, stop running around like a savanna nigger and get a bike, running is poor man's sport.

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>>40936667
Thx for the tips. I've been slowly creeping up my runs to a half marathon and want to have one dry run under my belt before the race. Last year I did 10k so I wanted to keep the challenge going.

>>40937974
That's great work dude. Keep it up! On the day you'll find adrenaline carries you through on the day and you'll be faster than you expect, you'll kick ass for sure

>>40923872
I don't need excuses to not do what I don't want.

>>40926731
Yep, yer an autistic piece of shit.

>>40923872
Doing physical therapy for shin splints.

>I want to die

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stress fracture someone kill me if I have to get on the elliptical one more time please why did this happen

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I finished c25k last summer but realized I was going way less than 5k, something like 2-3.5k. I got really frustrated and stopped, and now I'm back on week 3. Is it normal to be going so slow even when you finish? It's so disheartening to finally be able to run for 30 minutes but realize you're barely going the distance.

Also I constantly have phlegm and cough so much after running. Is that a thing? Is runner's high a thing? because I always feel like death.

>>40927389
how old are you? %bf? how much cardio you do on avg in a week?

6 months is a lot of time, if you do 23 now, as an absolute beginner, you can ez do 19 with smart training, mby a bit lower if you go full on autistic i e drop alcohol, never go to sleep after 11pm etc - but under 20 every min is just a lot of work