Running gains

>>41247922
Coke or meth should help you out.

>>41247922
HIIT.

>>41247922
Its impossible to sprint for a couple minuted at full pace.

>>41248017
Sprinting that long would be tiring. Got a pb in a 5k! Also went sub 10 in 2 mile

interval training

>>41247922
It looks like he's doing a block start in trainers lol

>>41247922
congratulations on your world record 800m

>>41248042
>sub 10 minute 3.2km run

i call bullshit

>>41247922

If you can "sprint" for a couple minutes you're not actually sprinting. World-class sprinters can only sustain their top speed for around 60 meters.

>>41247922
thats a terrible running position
>>41248370
world class sprinters can sprint for at least 400m

>>41248042
wow we have a near olympian on this board. 3.2km in sub 10 is literally approaching olympian tier.

anyone got any good foot strengthening exercises? My left foot supinates hard so its alot weaker than my right. Makes running awkward

>>41248397

nope, a 400m is not an all out sprint. humans cannot sustain their absolute maximum top speed for more than around 60 m

>>41248397

also, that's what proper block form looks like, though it would make more sense if he actually had blocks there

As this is the running thread

I'm doing my first race tomorrow (10km). What should I do today to prepare?

>>41249648
Get enough rest and nutrition.

>>41248068
I do a 2.2km in a sub 7m you're just unfit mate

>>4124863
>60m
maybe if youre 5'2 but I can sprint at least 200m easily

I know you must get this question often, but how do I deal with shin splints? I'm trying to combine running and basketball (and occasional lifting), but my shin splints keep coming back every couple of months. My form is good as far as I know and my shoes are new, so that's probably not the issue.
Should I drop basketball? Lose some weight? Just continue with what I'm doing and get dry needling every couple of months?

>>41249662
what? thats far more easily doable than an additional kilometer at the same pace you retard. I ran 100m in 11,3s but I cant run 1000m in under 2 minutes.

I need to run 3 km under 12 minutes.
I tried this morning and I was at 13:36.
How do I improve really fucking fast (two weeks)?

>>41249710
Interval training (100m sprint, 100m slow pace, repeat)
10km with HIIT, lunges every 2nd day
4-5km good pace alternating the longer 10km runs
Loose weight
get your meal timing right two, three days before you start running.

t. 3300m in cooper test with 16

>>41249677

how do you know your form is good? what part of the foot do you land on

>>41249677
calf raises and rest got rid of mine a few years back

>>41249743
I'm trying to land as flat as possible. I used to heel strike, but I think I've mostly eliminated that in my running.

>>41249754
How many reps did you do and for how long?

>>41248398
>two 5 minute miles
>olympian tier

Don't get me wrong, sub-10 is pretty quick, but that barrier is regularly broken by high schoolers. Real olympians run 26 consecutive sub-5 miles.

>>41247922
Build up your cardio fitness with long-distance running.

Run 400m repeats
Get on a track and run one lap in 60 seconds. Rest 3 minutes and do it again. Rinse and repeat until you think you're going to die, then do one more

>>41248068
>>41248398
Guys, you're just wrong. A sub 10 min 2-mile is impressive, but it's nowhere near Olympian-tier, he's not even breaking 3min/km pace. A sub 10 2-mile is roughly equivalent to a sub 16 minute 5k. Tremendously impressive, but far from the Olympic level

>>41250202
its been a bit, but probably something like 3 sets of 15-20 every other day.

Went away after a 2-3 weeks but i may have had a minor case.

>>41250656
>>41250425
Can verify that sub-10 3200 is fast but not that fast
I broke 11 minutes in the two-mile before I broke 5 minutes in the mile

Man, I gotta start running again.

>>41248370
>>41248397
>>41248632
You're both fucking wrong the actual answer is around 180 meters

>>41249677

After a run put your feet up for a couple of minutes and then let blood flow back in them so you get that warm feeling in your legs. Repeat as you please.

Hot-cold theraphy in the shower for your shins.

Do sets of +20 bodyweight calf raises spread throughout the day.

Those are some tips that have helped me with my shin splints. Obviously get your running form right and make sure you have proper shoes. And avoid running on hard surfaces.

>>41249677
Stretching works miracles. Applying cold to your shins after runs helps as well.

>>41249648
What I always do is making sure I sleep at least 8h the night before a race, eating my last big meal at least 2h before the race and trying to eat a bit more carbs on the day of the race. I also try to go to the toilet right before the start to avoid unwanted bowel movements. Good luck anon!

>>41247922
keep running

>>41247922
>sprint for a couple of minutes
Experts in sprinting literally sprint for less than 13 secs. You're a fucking idiot, OP. The point is covering more ground on LESS time, you big, big, idiot.

>>41249677
Work through them you little bitch, shin splints are the first barrier that separates the boys from the men.
T. ran cross country and track in HS, only kids to do good were the ones that ignored shin splints, they go away eventually if you aren't a fag

>>41250656
ya it was in the 5000 meter that I got the sub 10 3200 XD
the first two laps were 43 seconds off pace 0-o
77 & 80 seconds respectively
led the race for about 9 laps :P
>>41248398
lawl thanks bro but I'm still needing to lose 2 minutes over the course of a 5k if I want to do the olympics for my country (burgerstan)
if I were a to get a sex change maybe I would be very close to qualifying tho ^^

>>41252382
Early night, good breakfast and pit-stop before hand, got it.