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/run/ - running

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Previous thread: >>42210108

Talk about running.
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>GOTTA GO FAST!!!
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How do I breathe?
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>>42236859
How many hours of running do I need to do to look like this shredded cunt? From a 5'7 guy who's been rockin' the gym hard for 4 months now. Any tips, /fit/?
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>>42236859

these emaciated runner guys are honestly pretty aesthetic
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>>42236911
Shoulders straight, posture upright, do not be looking at your feet, arms loose.

This allows for maximum lung expansion. Also will fix terrible nerd posture.
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>>42236916
Zyzz did no cardio. All he did was half ass his lifting and took steroids.
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>>42236916
No amount of cardio will get you looking like that.
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>>42236916
Zyzz didn't do cardio. Just roid brah
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>>42236911
Is running without any sort of strength training recommended? I'm a skinnyfag but all I really want to do is go outside and do the opposite of sitting on my ass all day.
>>
>ran 6mi for the first time
>ouch my calves and shins
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>>42236996
No, it's required. Start lifting a minimum of twice a week.
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>>42236996
>skinnyfag
>wants to run without doing strength training
you will legit disappear
>>
at what speed am i supposed to run the long run? Currently i'm doing around marathon pace + 0:35/km, which is basically my easy pace. should I push it more or go slower?
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ran 5 miles toady in 90 degree heat felt alright. consistency in my running is shit but still improving
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So i got a question i've started running 1 mile at 6 to 9 mph and walking 2 miles at 2 to 2.5 mph for 3 miles a day, is this a good idea or should i change this? I just want to make it brahs
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>>42237297
Rest till the pain goes away or it'll get way worse. Make sure your form is on point landing with your midfoot and not bouncing up with each step. I did that instead of moving forward which is obvious now.

You are on your way to a half marathon.
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Is C25k a meme?
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>>42238841
No. It is a beginner running program.
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>>42238841
It's pretty useful if you are starting off. Remember to relax your breathing too. I catch myself breathing hard when I'm not even pushing a hard pace. I try to breath evenly for 3-4 seconds in and then the same time out.

My brain always tells me to stop when my body is not even tired.
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>>42238831
thanks for advice. i tried to pay attention to my form and i was essentially pain free until after mile 5
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>>42238987
It happens. After a while you'll be on cruise control till you up your mileage and the same feeling comes around the last few miles.
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gonna do hillsprints tomorrow. theres a smallish hill where i live and im probably gonna do a 1 mi warmup jog. then i'll continuously sprint up and jog back down for 30 min, followed by another mi jog for cooldown. suggestions?
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>>42236859
ran a 10k in 1:01 the first 5k was 0:27
total today was just under 20k

shins and calves are spent, any supplements i could take to speed up recovery?
>>
hey /run/,

fatty here but last year i really got into C25K and was running 20+ minutes fine. obviously since have had a break on and off, but maintained lifting and going boxing and dieting. i decided on a whim to go for a run without any C25K and just try at least 20 minutes. i got to say 15 mins and started struggling.
would you say go back to c25k or stay doing 20 mins until i can hit it?
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>>42238725
Sounds good to me. You can slowly increase the running distance
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>>42240341
go back to c25k. But you can skip the weeks you feel are too easy for you.
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>>42240341
The purpose of c25k is not only get you able to do a 5k aerobically, but also to ensure you are not progressing too fast to the point of injury. This is where most people make their mistake: they feel too confident that they can keep going and do too much volume. This results in injuries. Boxing and lifting work the body differently than running. Aerobically you very well be very good, but body wise, it is not ready for consistent pounding and hard impact.

Start c25k again. You can maybe skip the first few weeks. But I would at minimum start where you do 5 minutes if you want to skip ahead.
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>>42240198
Chocolate milk.
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Anyone here using a Garmin Forerunner? I got mine two days ago. I'm loving it.

But I haven't actually started running. I'm gonna use it to start interval training and see if I get into it, though.
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>>42236859
Is weightlifting 4 times a week and running 50 miles a week too much for someone on a caloric deficit? I take muscle and joint supplements and feel fine, but I want to avoid long term damage to my body.
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>>42241616
I got the cheapo FR15 It does what I need it to. It does not have an interval mode so usually I don't bother tracking cool downs, warm-ups, or recovery breaks. I'll just pause it between recovery breaks.
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>tfw comfy long runs around the lake
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Why does it hurt like hell between my left shoulder blade and my spine when I run? It happens after about 1 mile every time I try to run. When it happens I have to stop and walk the rest of the way or the pain just gets worse. I've tried stretching and warming up as good as I can but I doesn't help
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>>42236916
Take loads of roids and spend plenty of time in the sauna
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>>42241616
>I'm loving it.
>But I haven't actually started running
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>>42242315
You are swinging your arms to erradictly and hard. Learn proper form.
>>
Who here can do 1/2/3/4 and run a sub-6 mile? I just hit under 6 a few days ago
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>>42236859
That's definitely one of my favourite Instagram users. Pure motivation
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>>42242313
They're the best. The closes lake to me gives about 11-12km of running, and ends by an outdoor gym. It's amazing really
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>>42240198
Chocolate milk and cottage cheese are pretty good actually
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>>42236859
Are $120 shoes really worth it when I can buy these?

https://www.amazon.com/TF-X573-BLK-Men-Tesla-Pattern-Sports-Running/dp/B06XXPQBGK/ref=sr_1_3?ie=UTF8&qid=1500821748&sr=8-3&keywords=tesla+running+shoe
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What are some good shoes for running in a forest?
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>>42239325
This is the plan I use for my hill sprints. It's pretty good great, but I dot see anything wrong with the one you are using either
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>>42242682
I like the Adidas Energyboost. They offer a lot of support
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I injured my toe on Wednesday when I ran 10 miles for the first time. It's still bluish-purple. How many more days until it's healed?
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>>42242705
Preferably until it regains colour, or at least until it doesn't hurt
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>>42239325
Lel, that's literally the hill workout our coach has us do. Just did it on Friday.
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Had a good long run this morning with a few of my teammates. Got chased/followed by a dog for a bit, but I don't think it was actually trying to bite, just didn't like us going by his house.
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>>42242830
And the rest of my mile paces from the long run if anyone was interested.
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>>42242830
Nice run anon. You're lucky to have people to run with
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>>42242867
Thanks lad. And yah, being on an actual team with a coach helps a ton.
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>>42242681
Why you don't buy supermarket shoes

https://youtu.be/MZWXPrfjkWg?t=105
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>>42238831
> don't know where midfoot is
> don't know how not to bounce
>don't know how to land lightly
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>>42242909
I'm glad someone recognizes that there are some good, cheap shoes out there. Though the review was not comprehensive, at least he recognizes that the Saucony Cohesion 8's are very good for only $40-$50.
>>
Anyone else here /that guy/

>wear marathon shirt to 5k
>wear 5k shirt to marathon
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>>42236996
if you just want to run then do it. but i think you'll look and feel better if you lift. aside from growing muscles lifting has a huge number of benefits on your overall health
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>>42240341
Start with week 5 of c25k and repeat any runs you fail
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>>42243420
>that guy who wears his race shirts casually
It's so funny triggering the fatties with this.

>be up at store just now
>fat guy on scooter: "You need to learn to live life. I used to run and got injured all the time. Muh shin splints and knees are bad due to it. Get some meat on your bones. Get a life."
>>
Feel like I'm gonna die.
Attempting my longest run so far of 9 miles and damn was it shit. Ended up with a 92 minute final. I usually keep 9 minute miles for my longer runs so I'm pretty bummed about this.
Not used to running in 90 degree/70% humidity outdoor weather.
How do you guys do these long fast runs?
>>
Threadly reminder to join the group, lots of good lads there already: https://www.strava.com/clubs/fitizens
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>>42244224
I usually do my long runs in the early morning when it's still a bit cool out.
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>>42242950
>>
>>42244224
I grew up in the deep south so running in shitty weather is my norm. But I'd struggle to run at a higher altitude or in wintery conditions. You just have to keep at it. Embrace the moist suck.
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>>42244504
Oh man, I love winter night runs so much. Nostalgic from my high school wrestling days trying to make weight.
That cold, crisp air in your lungs. All quiet except for the snowfall and the crunching of your steps.
Mmm, wish it was December already.
Like you said, I just need to keep it on, and maybe find a running partner to keep me on pace or something. Should I invest in a belt for a water bottle or something?
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>>42244476
Doesn't forefoot strike put more strain on the Achilles tendon which may lead to injuries, and on the calves, which may lead to decreased performance?
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>>42244736
Running in the winter would be comfy as fuck if the slipperiness of the road wouldn't slow me down.
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>>42242705
I had an injury like that and recall it taking about 2 weeks or so to fully heal.
>>
Just weighed myself for the first time in a while and saw I was down 10 pounds from where I was.
I'm making it, bros. And so can you.
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How do I combine running with weightlifting on the same day?
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anyone else get really shaky/anxious after/during a long run? especially when I dont eat enough

>running through park finishing up my 10k
>run past old man
>he says "will you stop spitting it's disgusting" as go past him
>I stopped and yelled at him calling him every name under the sun
>he starts to walk away but I follow him
>come to my senses and I'm shocked that I reacted that way

I literally start shaking after a run and become really irritable until I've eaten something, and even then it puts me on edge for at least an hour after. It honestly makes me want to stop running all together. How do I fix this?
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>>42241616
>I'm loving it.
>But I haven't actually started running
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>>42245055
Do whichever's the most important for you first. Do low impact cardio if possible.
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>>42242342
>>42245087
He probably tested the features without going on a run, don't be autists.
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>>42245076
>literally shaking
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>>42244476
a fucking meme, ignore this

there are tons of elite runners who do heel strides

run with the form you're most comfortable with
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>>42245076
>spitting

What the fuck is wrong with you?
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>>42241616
>Anyone here using a Garmin Forerunner? I got mine two days ago. I'm loving it.

I really need to do something about my sleeping habits...
>>
Reminder to all:

Idc if you have 1.5k total at 180 you arent fit if you cant run.

Fortunately the reverse is true. If youre a weak af runnerfag you arent fit.
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>>42242450
We out here. Current weight 170lbs. 225 bench was the hardest part.
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>>42244476
Tons of elite lifters with shit form too
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>>42242450
>and run a sub-6 mile?
I can't even remember the last time I ran flat out for one single mile. Always going for distance. I should probably go up to the school track and time myself one of these days.
>>
I have been drinking a lot of alcohol lately for the first time since starting dieting/lifting but i have lost 30 pounds in 8 weeks so I think I'm good for now
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I get a posterior shin splint in my left leg when I run on hard surfaces. When I run on soft sand at the beach, I don't have any problems. What could be the cause of this?

Personally I suspect it's because my shin isn't acclimating to my increasing distance fast enough. Either that or I have a lateral pelvic tilt. Anybody else had a similar problem?
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>>42246001
>but i have lost 30 pounds in 8 weeks
What was your beginning weight?
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>>42245076
kek, i get relly agressive and snarky as well. i always yell at retards that let their dogs run around in the forest i run (which is frequented by people going for a run). even though it's kind of justified, i'm really rude and agressive and most people back away and get their dog in line. kinda like road rage lol.
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>>42241616
>I'm loving it.
>But I haven't actually started running
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>>42242950
Land with the middle of your foot and always ALWAYS have your legs under your body.

Disregard the shitty pic this guy posted >>42244476

Your body inline is going to distribute the energy throughout your body instead of straight to your knee if you land with your foot too out in front of your body.
>>
Ran my first marathon this morning. 4h4m35s. Got some bad chafing around my groin and my hips were getting pretty sore. So stoked though.

I've been running halfs for a couple of years and do them in about 1h40m.
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>>42244476
>>42245221
>>42246695

I don't know who to believe.
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>>42236859
what do you listen to when running?

>try podcast or audiobook
>can't focus

>try music
>don't like most genres

what do?
>>
>>42247728
I like podcasts that are generally comedy based. and something I've already listened to. That way you don't really need to listen, it's just something to have on. Low stakes.
>don't like most genres
Stop being a 13 year old fickle shit and branch out. Or just listen to the shit you already like and make a musical safe space for yourself.
>>
>>42245076
>anyone else get really shaky/anxious after/during a long run? especially when I dont eat enough

The amount that you eat has no effect on whether I get shaky or anxious.
>>
>>42247728

Haven't bothered to buy wireless earbuds so my own breathing mostly
>>
>>42242627
>>42236859
Who is this guy? Goddamn, he looks amazing
>>
>landing with your heels
>EVER

It's like you hate your knees. I mean, yeah, it looks sexy, but you want to land on the balls of your feet.
>>
>>42247728
lurk the sharethreads on /mu/ and listen to random shit. Download any album that catches your interest and listen to it while you're running. If you don't like it delete it, if you do like it keep it and use it to look for more music that's similar to it.
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>>42238841
No, it's good.
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>>42247761
I have some wrap around earbuds that have a coil spring in the wire that I love for running. One of them is on the fritz, though, so I'm going to have to replace it soon.
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>>42247363
Congrats!
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>>42247728
The sound of my foot steps while running along a nature trail.
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>>42247728
>>don't like most genres
That's because most music is rehashed boring trash. Try a patrician genre like 20th century classical.

(I am only being half ironic)
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>>42247536
Believe in yourself, anon.
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>>42247860

Thanks! I was talking with other runners while having a beer at the end and a couple of experienced marathoners said that I picked a tough one to be my first. It was the San Francisco. Has some fair climbs to do.
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>>42247728
only fags run with music

how to tell if someone's weak
1. they listen to music while running
2. they listen to podcasts while running
3. they eat take a break and to eat food (imo this is one of the most pathetic)
4. they drink water before they have finished their run (this is the worst one)
5. they 'pace themselves'
6. they put vasaline on their nipple's/thigh's/vagina's

if you do any of the above you may as well just stop running, fag
>>
>>42248249
>4. they drink water before they have finished their run (this is the worst one)
Wait, what? Do you mean like before they start or during the run itself?
>>
running is for scared lil white bois
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>>42248263
ey nigga wanna go shoot up some white bitch bois wit me?
>>
>>42248249
I literally do all of these lmao
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>>42248249
>3. they eat take a break and to eat food

Has Anyone Really Been Far Even as Decided to Use Even Go Want to do Look More Like?
>>
Feel like shit, senpai.

Friday was a long run 25km. Saturday had a bit of a recovery run 6.5km, and very restricted food intake. Sunday was nothing and sub-1500 calories. Today? I can't move. Everything is more trouble than it's worth. 6 days on 1 day off doesn't help either.

TL;DR feed your runs and recover. I didn't.
>>
>>42245055
from personal experience it's easier to get through a heavy weightlifting session and run afterward. if i want to run first thing in the morning and lift at night that's fine since i'll have had several hours to recover before lifting. but i don't think i'd ever run and lift right afterward
>>
>>42236859
fuck your knees early....run
>>
>>42242682
Go to a good running shoe store. The staff should be able to help you and will have you try on several pairs of shoes to find what's best for you.
>>
>>42242830
Good job man. I'm running my first half marathon in October. My goal is under 1hr 45min
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>>42249447
be a fat piece of shit... pretend your are forever in bulk mode.
>>
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>>42249490
B-but my feet look disgusting...
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>>42249447
>this is what powerlifters actually think
pic related
>>
>>42249605
Wear socks when you go. Problem solved
>>
Does anyone have a good bodyweight lift routine they do in conjunction with running? Looking for something with pushups, situps, pull ups - nothing to crazy. Just started Hal Higdon's routine back up and looking for something complementary
>>
>>42242854
Thank you for destroying my ego, Anon. College Xc team?
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>>42242313
>>
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I really want to run again.

I work an 8 hour shift as a blue collar ground crew worker, after that I go to the gym and lift.

Usually do to working, the heat of being outdoors all day, and lifting I am either too tired, or feel like I'm wasting too much time.

What should I do /fit/?
>>
What hand posture should I have while running? It seems like I can't find a comfortable way to hold my hands when running.
When can I safely start running almost every day? I run every other day, I tried two days in a row and my knees felt a bit "hot" afterwards. I don't want to fuck myself up.
Also, what is a good beginner 5k time? I started training a month ago and my personal best is a 26 minute 5k, but I have yet to do an actual race.
>>
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Been running for a week and really liking it, though I keep getting these fucking cramps in my abdomen. Had to walk during a run phase of c25k today cause it was so bad. It's honestly the only thing holding me back right now and it's so fucking annoying. I was expecting to just be out of breath and shit, but not this. Anyone got any solutions? Will it stop on its own? Pls help
>>
>>42250113
>Had to walk during a run phase of c25k today cause it was so bad
you gotta do it again then, senpai. Sorry about that.
Drinking plenty of water helps that for me sometimes, it's called "stiches" btw. Just make sure you drink a lot of water before you run and take a piss before you start.
>>
>>42250113
How long before you run are you eating? I've noticed I get abdominal cramps if I eat too soon before running.
>>
>>42250087
Wake up at 5 in the morning and start running.
>>42250101
I kind of make like, a fishhook? Don't keep your hands tensed up as either a fist or straight fingers. Just keep them relaxed.
You probably shouldn't run every day until you git real gud.
The program I run has 2 off days, and a third of cycling, so I'm only running 4 days a week, and it's pretty light. Stretch smarter.
26 minutes isn't terrible, and you'll run it faster if you do a race. Just keep going and shaving off time.
>>42250113
If you're talking about stitches, the trick I was always told to get rid of them is to lean over on your side and take irregular breaths. Short inhale, long exhale. Also drink more water, and consider running slower.
>>
>>42250149
>you gotta do it again then, senpai. Sorry about that.
I just use c25k as a reference. I usually go for double the time since I end up having to go back home anyway. Nevertheless, I think I well made up for what I missed during the cramps.

As for the water, I think I drink enough, and make sure to get around half a bottle before I go. I don't drink while I'm actually out there, though, so perhaps I'll try taking a bottle with me next time. Thanks

>>42250162
Today I ate a pretty big plate of mashed potatoes and some chicken around an hour and thirty before I went running. I guess I'll eat less next time but that's difficult since I like to run at night, and thus after dinner.
>>
How do I know when my running shoes need to be replaced? I don't know how many miles I have put on them. There's minimal visible wear and tear; I only use them for the gym (weightlifting [not powerlifting] and running) and no where else.
>>
>>42236911
>without you?
>>
>>42250221
When your feet start hurting too much from scraping against the pavement.
>>
I did some hill sprints today. They always make me feel like a boss. Today I was listening to a playlist consisting of bands like testament, hatebreed, and death. I yelled at myself as I made my ascents. I'd say "GET THE FUCK UP THERE FUCKING GO".

I felt pretty powerful. I was running in my Brooks Ghost 8s. I figured I'd share my experience with you. I'm looking forward to tomorrow's DOMS
>>
>>42247728
Try Drum and Bass (youtube liquicity year mix, pick any year) as a genre. Works great for me, but YRMV
>>
>>42250101
Sometimes when I'm running I like to hold my arms at right angles and keep my hands perfectly flat and straight with the thumbs pointed up so I can pretend I'm like some kind of robot. I think I got it from a running animation from some 2D Metroid game. Kinda chuuni but it's fun so whatever
>>
>>42247728
NPR Planet Money podcast 100%
Low commitment, interesting stories, short enough to queue up a few. Also there are hundreds of episodes.
>>
>>42250236
>I yelled at myself as I made my ascents. I'd say "GET THE FUCK UP THERE FUCKING GO"
whoah there buddy.
Thats dangerously close to being really autistic. Was there any one near by who would've heard you?
Shouting while excercising only really works if youre in the military
>>
>>42249983
Yup
>>
>>42250236
Marine: "You're brothers need ammo! Are you going to let them die you fat piece of shit?" "FASTER, FASTER, FASTER!"
>>
>>42250113
>alternate timeline CWC who never made Sonichu.
>>
>>42250289
>tfw it's not socially acceptable to call cadences while running
>>
>>42250188
You doing a Higdon training plan?

Sounds p similar to what I'm doing is the only reason I ask lol
>>
>made a new PR
>6:53 mile
>not fast enough.
did hill repeats for about 2mi/20 mins
>>42250443
>not doing it anyway
>C-130 ROLLIN DOWN THE STRIP
>>
>>42250361
Marine: ... you are brothers need ammo.

Me: you are
>>
>>42250948
>expecting a marine to have correct grammar
laughable
>>
Okay trying to improve my mile time. I have a shitty dirt track that I'm pretty sure is metric.

I can do sub 6 mile pretty ease, but I want that coveted sub cinco

What kinda workouts should I be looking at if I also want to improve my long distance running?

In a week, like a 10k, a 15k, and a couple interval workouts?

What specifically for the intervals if I'm targeting mile time
>>
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>>42250101
I like to try fisting my running partner while we jog. Bit difficult if he's wearing his tighty-whiteys though.
>>
>>42241616

I have run with it and I love it.
>>
Hey guys.
I'm plannig to do duathlons in my future. But up to now, my only love is biking, Roadbike for the 100km tours, MTB for the shorter harder ones. I also do some races. My RHR is 38-45. So all in all, I would consider myself okayish fit.
However, I find running extremly difficult. Like, 5:45 min/km is my absolute maximum pace for 6-7 km. My first run this year was also a hillclimb-race from a standing position; took ~39 mins for 6km and 230m. So pretty meeeh.
Should I follow a training regime, or just go running and see, where it brings me to? Should I aim directly for 10km+ distances (then really slow), or build it gradually up to bigger distances?
>>
>Knees feel tight and in a bit of discomfrot after squatting heavy all the time
>Running doesn't make it worse

What is this wizardry?
>>
>>42242673
Sugar and acidic metabolites. Good advice.
>>
U run 5 times a week but then suddenly my lower back started killing me this week and i can't run anymore, what do?
>>
>>42241616
It's useless. My phone tracks all of my running and walking automatically and i can actually do other shit on it unlike the expensive wristwatch.
>>
So i managed to pull down my kilometer down to 4:09, but i need to cut down another 30s to pass my phys exam, what can i do? I run almost every day but it seems i have reached my natty limit
>>
>>42252525
figure out if it's just a muscle problem or a hernia and then proceed

>>42252554
run more lol
>>
Been running for almost about 6 months now and I'm still pretty shit at it. Can run for just under a mile then I'm out of breath. Then i take a break, run a little more, then walk home. Never get to the point where my legs hurt but sometimes I'll wear out my right ankle (I was born with a club foot). Am I not pushing myself hard enough or am I doing something wrong?
>>
>>42252641
sounds mental to me, just push yourself harder in head your "out of breath" is just a mental block and not physical, push, it will hurt at the start but you will get used to it.

My experience is when i started runing around 2 miles, i had to push mentaly to get to 5 miles, and so on. Now when i run, around 3rd mile i feel like stopping, but just push for a half a mile and you'll enter this trance where it hurts, but you dont have to stop.

went from not being able to run 1 mile straight into running half marathon in 2 months ( my time for half mar was 2:01 , 28 C degrees outside, smoker)
>>
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Critique my running routine. Tips and good running resources are also appreciated. Bit of a backstory:

>be elite soldier in small EU country
>injured my wrist
>need surgery
>am out for at least 3 months
>all I can really do is run
>used to run once, maybe twice a week before injury
>start running a lot, the first weeks my body needed to adapt, didn't really like it
>took 6 weeks to get back to my pre-op running speed and be ache-free
>but unlike before now I'm addicted to running, can't wait for my next run again tomorrow
>have 6 weeks+ to become the best possible runner I can be

Current program
Monday: interval 80% intensity sprint - jog in a 1:1 ratio in distance (distance varies from 5-300m for this) for 10'-15' (not counting warm-up and cooldown)
Tuesday: rest
Wednesday: 2-5k run for time (so max speed)
Thursday: interval same as Monday
Friday: rest
Saturday: 4-8k run for time (so max speed)
Sunday: long slow distance run (started at like 30', now i'm around 90')

I have multiple running goals, so I'll put them in order of importance:
1. a good 5k time
2. a good 2.4k (1.5 miles) time (military test, a few months back I had 8'50", about average in the battalion)
3. run long distances without crippling myself, including a 16k (10 miles) in the scorching heat with weapon + lightly stocked webbing (also military test)
4. be able to run fast, rest for a short time, and go fast again and keep doing this
5. run very fast once (can't train this at the moment because running at max speed hurts my wrist)

Other than this I do some ab exercises and squats, maybe a little shadowboxing since I used to do massive amounts of kickboxing. Once my wrist fully heals I'll focus on rebuilding my muscles, but right now I need to learn how to run well, to gain more respect when I return to work.
>>
>>42252318
I cycled for a long time and thought I was fit (I was). I then started running and found a new world of pain. The muscles used are all different. This is why you can cross-train with cycling and rest joints and muscle groups from running.

Bits of you will hurt that don't cycling. IF you run, your cycling will get easier. IF you cycle your hills will be easier when running supposedly.

Start off small. Do 3-5km runs alternate days from riding. Rest. Feed. Don't worry about times and speeds, just get minutes on your feet and build up. Go through the shin splints, aching calves, upper body and arms will hurt. Maybe. Bodies vary.

Maybe do the C25k? Might be too easy if you already have solid aerobic fitness. But either way, 2 or three times a week, build up from there. Fucking worth it.
>>
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>>42252525
Stretch your glutes. Upright Health on Youtube has a glute stretch on the wall.
>pic related
>>
>>42247760
noice one
>>
>>42250622
Yup, HM Novice 1. Just a few weeks left on it for me, really enjoyed it.
>>
>>42250203
run before dinner. there's no excuse. plenty of people run in a fasted state before breakfast (and thus without having eaten since the night before) and are fine. you'll be lighter and have dinner to look forward to.
>>
Did HS XC and track, was pretty mediocre but ran a 5:45 mile. Ran in the winter for swim training too. Now I'm 3 years into college and haven't run seriously since hs. How quickly will it come back to me? Am I fine to start running 5 days a week again relatively quickly? I've run 2.5 miles 3x last week and feel fine. I'm guessing since I still have my cardio (biking) and know how to run correctly, I can ramp up to 5x a week relatively quickly?
>>
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>>42253647
>running at max speed hurts my wrist
>>
>>42254222
Yeah, I'm sure you'll be fine, but if you're still worried then take a break after the fourth day, do the fifth, then take you're second break. Evaluate if you can do five days straight (if that's your intention) and go for it the second week
>>
>>42253647
>Run once or twice a week
>1.5 mile run in 8:50
fuck you fuck you fuck you FUCK YOU REEEE
>>
>>42254771
carry-over from kickboxing and general physical activity.
>>
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>>42250087
How far from work do you live? You could run to and/or from work.
>>
Anyone here run to work/school? I'm starting a new work in pubic service this fall, and I'm planning to run to and/or from work every day. I've read a lot about marathon/ultra-runners doing this and it seems lika a really god way to get some running in your week. It's about 18-19km from my house to my work, is that too much?
>>
>>42254771
That isn't that fast if that's what you're saying
>>
>>42248249
Running anmaathon this weekend and I'm sure as hell gong to listen to music and drink water. Hard house FTW
>>
>>42242325
the sauna bit... that killed the sentence.. only if you get me lolol
>>
>>42254221
I really like to run at night, or at the very least when it's dark. Perhaps when the days get shorter I'll run before dinner, but for the time being, that isn't an option.

I'm in a fasted state for around 6 hours after I wake up, so running fasted isn't a concern given I'm used to being on an empty stomach. It'd be cool to run in the morning but that's also not an option. Guess I'm just screwed in that regard.
>>
>>42257031
Only do this if you have a shower in your building. Nobody wants to work near a guy that stinks.
>>
>>42236916
Cardio is great for burning calories and decreasing bf%, but if the diet is right you can look like zyzz without running at all. If you can jog for an hour every day, you'd be burning hundreds of calories (500-700ish), though.
>>
hip clicking and feeling like its kind of uneven? is my hip going to snap off or do I just need to go get an adjustment?
>>
>>42257031
>>42257818
I'd find it too much of a hassle to shower at the job. That and the fact that my job is more than 20k from home are the only reasons I don't run-commute. I do bike though, so there's that?
>>
>>42243420
>wear marathon shirt to 5k
meh degree of fitness is gonna vary widly among five K runners anyhow
>>
anyone here parkrun?
>>
>>42254222
to find out your capacity, take your weekly target, divide it by six, and run that much every day for two weeks.
If you can't, you need to back off a bit. If you can, you can increase a bit.

You can fake a lot of things, but overload will accumulate quite firmly. If it doesn't feel good, it probably isn't
>>
>>42236859
i ran 4.5 miles this morning, in a light rain, listening to my Bon Iver Pandora station. ive had a great day so far!! super great run!! could have done 6.
>>
>>42250221

I don't know about anyone else, but when I start to get shin splints it's time for new shoes
>>
>>42252641
Your pace is too fast. If you can afford it, invest in a heart monitor (chest strap) and make sure you aren't going above 85% or so max HR. Also, go to a gym and get on a treadmill. Start the machine at the pace that feels normal to you, then take it down by about 0.5mph. See if you last longer--- find a pace where your HR stays between 70-80% MHR until your body can handle the speed/distance. Also train for distance first, then up your pace later.
>>
>>42250101

I lightly curl my fingers into my palm with the exception of my thumb and forefinger, which I press the tips together with as much force as necessary to hold a potato chip without crushing it.

That's what a running coach told me to do years ago. Also, shoulders back, chest forward, eyes straight ahead, elbows bent at 90 degrees. Breathe in for four steps and breathe out for four steps. Keep elbows close to sides and don't swing arms wildly except for when climbing hills or sprinting.
>>
>>42258573
>tfw no parkrun in my city
>>
Last week, the day after doing sprints, my legs were both sore as usual but my right hamstring was particularly sore and stung when I put weight on it at any angle more than 45 degrees. I ran a full set of sprints a few days after but at minimum effort, and my right hamstring felt weaker than normal. Should I try to sprint at full strength this week? Pls help I can feel my gains disappearing.
>>
>>42250101
You may be running with too much tension in your shoulders, ankles, etc. When I first started, I would overthink it and tense up.. everything felt unnatural and non sustainable. Just relax but maintain good posture with the shoulders.

The knees are a complex thing and may have many causes. The main advice I can give is that problems originate above the site of discomfort, so if you have weak hip muscles or ITB or anything in that chain from the core down, it will contribute to the problem. Maybe take longer to warm up by walking at a brisk pace, and work on strengthening your core and legs when not running.
>>
>>42257818
Yeah there's both showers and a gym
>>
Been on /fit/ for probably close to a decade now, and never paid any attention to cardio until this summer. What are the common pitfalls of someone just starting out? I kinda just get out and run, I have a lap around the forest close to where I live that I just run and time.
>>
>>42247760
kek, underrated
>>
>>42256201
>guy in running club runs exactly like that without the head tilt
>he's one of the fastest in the club
>he just finished a marathon in 2:45
>>
What time do you guys go running? I wanna try going for 30 minutes (for c25k) but I work at 7 am so I've been trying to wake up at five to give myself enough time to shower and eat breakfast. I live 45 minutes away from my work so I have to leave at 6:20 latest. I really enjoy running in the morning and I'm always tired when I get home so I'm not sure if I should start doing the mornings or after work immediately.
>>
bad for a beginner to go 2 days in a row?
>>
>>42260453
On workdays, after work. It's when I do my recovery, hill repeat, and speed drills. I save my long run for my days off, which I do early in the morning--usually wake up at 6a to eat, be out the door and at the running trail at 7a.
>>
>>42260628
Try it and find out for yourself if your body can take it. I can run 3 days in a row before I get detrimental effects.
>>
>>42260682
Last two consecutive days off from running I had was at the end of June. Before that? Middle of May.

>Struggling

6 on, 1 off with 50km per week, plus cross-training plus working is starting to catch up with 40something me.

Early morning 31°C Feels Like 38°C is NOT helping.
>>
>>42250113
sniff
>>
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>tfw knee hurts for the first mile whenever I run

Orthopedist said it was just a minor muscle imbalance and it'll go away as long as I work it, but it's sure distressing in the morning.
>>
Anyone know what to do for pain in back of knee? Hurts when running downhill. Hurt at mile 7 of a half marathon and I had to stop.
>>
>>42261809
Describe pain pls
>>
>>42261809
>>42262008
Fucking do it already

I need knee pain stories while I wait for my ortho appt tomorrow morning
>>
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>>42262008
Lateral collateral ligament is sore, sometimes feels a little swollen and messes with my stride for a couple minutes. Then it calms down and is just minor discomfort.
>>
>>42261972
Are you locking your knees on impact? It's easy to do when running down a hill but bad for your knees.
>>
>ITBS
what do?
>>
>>42260390
Its about what works for you and what your body manages m8. There isn't one style that suits all
>>
>>42262055
Foam roll quads, hammy's gluts, calves and back. Loosen everything around the band to relieve pressure on it
>>
>>42262040
this is useless to me but I am glad that it calms down to minor discomfort

Does anyone know anything about popliteal tendinitis?
>>
Thanks for the reply.

Maybe, I'm not sure. I've never had my form checked. I guess I should do that.

Does heelstrike matter?

How do I fix this injury now that I have it? I think it is popliteal / popliteus tendonitis
>>
>>42262119
Tendonitis needs rest man. And usually a lot of it. Icing as well. Google things like this bro.
>>
>>42262157
I've been googling it incessantly, I guess I'm just hoping for some magical stretch or something that will get me fixed up in time.

I'm running in the NYC marathon in November and only have trained up to 11 miles so far so I'm really starting to worry :/

I should be icing more but I'm taking my ibuprofen and stretching everything for around an hour a day, twice a day, srs.

I don't know what else I can do. I haven't run since I hurt it originally.
>>
>>42262157
I'll tell you that as long as it's a musculature problem, you can usually work on it with targeted exercise and stretching.

Listen to the man himself,

https://youtu.be/7hfQ3ZFJtHI
>>
>>42262119
Also yeah, footstrike is one of the first things you need to work on for any kind of distance running. Even going downhill you should work to keep your heel from taking all the force.
>>
>>42262209
Tendonitis isn't muscular man
>>
>>42262209
Yea I get that. Great video, thanks for sharing.

I had golfers elbow from squash and golf that I took care of with PT stretches/ultrasound therapy and shoulder impingement from way back when I started lifting because of SS (great for gains, horribly imbalanced, still can't bench)
>>
>>42260453
I run after I get home from work but before dinner (bonus if it's something that can simmer away in a rice cooker while I'm out). I tried morning runs but could never haul myself out of bed early enough to run and get to work on time.
>>
My lower/mid back aches a day after long (to me, as a beginner) runs. Is this something to be concerned about?
>>
>>42262710
Yea you have postural problems

Look up stretches for neck and chest and shoulder


Also scapular and middle back strengthening exercises, Im talking that shit where it's sets of 30 of like 3 lbs
>>
Just finished C25K, can't wait to jog to CentreLink tomorrow
>>
How do i get motivated to start ruining.
I used to run 12k comps when i was 12.
How do i get back into i without giving up.
>>
>>42236859
This guy is missing everything below his left knee. He only has 1.5 legs.

What's your excuse? Impossibru is nuffin. Obey your thirst.
>>
>>42259410
>common pitfalls
Shitty form, shitty shoes, running too much and injuring yourself, not stretching after running, doing static stretches before running, shitty cadence, overstriding.
>>
so on a real note I did just finish C25K and am looking for some guidance. I need to run 5K for time for a job I'm looking to get, so I'd like to keep running 5K at least twice a week. I'm thinking run 5K twice a week and then on a third day either sprint or do a longer run (maybe start at 6K), maybe work up to doing 4 days a week (2 5K, one sprint, one long)

any advice on this is appreciated
>>
>>42252541
You're phone does not track in the detail or accuracy of a Garmin runfriend. Also who the fuck wants to take their phone out running, too bulky
>>
>>42250236
God-tier shoes
>>
>>42248256
Unless the temp is above 25°c you don't need water during a race up to around 22kish. Your body has the reserves to handle a half marathon with no additional fuel (assuming your levels of hydration are good generally).
>>
>>42245221
This. Lots of runners run heel strike. It's why running shoes come in minimal all the way to massive padded heels. Everyone's different. Run how feels right to you.
>>
>>42244859
You should midfoot strike, rolling onto your forefoot using splayed toes to take the impact. If you're used to padded shoes this WILL hurt your calves for a few runs until you adjust
>>
>>42264400
>you don't need water
doesnt mean it cant be benificial
>>
>>42263768
the nike app generates custom training plans based on your current abilty and runs per wek you want
it also includes benchmark runs wich it uses to suggest paces for each training

also please post story about this job that requires a 5k
>>
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Just finished today's morning run. Track intervals, went pretty well. I just recently started doing speed training, which is why I'm running on track. Otherwise I always run on trails, by the lake or in the woods
>>
>>42265187
nice me 2 been training to get my distance up and relized ive been training way under my capabilty for a while now so im doing 5k training to get used to a faster pace before I start marathon prep
>>
>>42265185
the unit in my country's military that I want to apply to uses 5K instead of the 3000 meter run

also thanks
>>
>>42265205
Nice, I'm also training for marathon-running
>>
>>42265253
ever get soar nipples?
I did once the first time a hit 16K never again though
>>
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Yesterday i did my first run in massive rain, reached PR for 5km at 22.20 and 1 mile at 6:30

feels good anons

also given up smoking to increase runing gains
>>
>>42265327
dang I need new shoes for rainy weather
had some cheap lidl trail shoes last year kept me nice and dry might order a pair
>>
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>>42265349
I have 2 pairs for runing, the older ones i use when its rainy/dirty outside, the better ones when its clean

Bit a femanon in this, dont want to dirt my 100$ new balances
>>
>>42265361
I dont mind the dirt just want to be able to able to ignore the weather and run my normal route wich gets SUPER muddy since its mostly in the woods
>>
>>42265308
I have on shirt that always gives me sore nipples. I haven't had a big problem with it, only when it's really dry outside
>>
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>Used to run 6 times a week fueled by pure self hatred
>Lost a lot of weight and went chad mode for a short while, fucking bitches left and right
>Get GF after a while
>Got a job requiring 8-12 hours per day 6-7 days per week
>Plus tons of mandatory drinking
>Gain a bunch of weight, anxieties from before flare up pretty bad
>Now summer, less work
>Start going out running again
>Frustrating as fuck because I suck at running as a chubby fuck
>Pound out 4-6 times per week of easier runs

I'm trying brehs, I like running but having trouble keeping a healthy mindset about it. Every rest day it feels like I'm a fat fuck, even if I've gone out five times that week.
>>
>>42265750
Know that feel. Every ache and pain leaves me feeling betrayed by my body.

>The road is my Dharma.jpg
>>
>>42247728
have you tried just running without? It works well for me, i like to be able to hear everything and enjoy my surroundings. That said I don't run particularly far so maybe I don't need it. I'd say I'd just listen to podcast or something for longer runs though.

Regarding music, do you even really need to listen to it? I usually just have it as background noise if i'm listening while doing something
>>
>>42247992
20th century classical? I mean there's some good stuff there depending what part of the century(based rachmaninoff) but come on bro, why limit it to the one century? wealths of music out there. But still, good man for taking an interest.

>not listening to Boulez while running
>>
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>>42249787
kek
>>
>start boxing
>git somewhat gud and start competing
>coach makes me run to the point I feel more like a runner than a boxer
>>
>>42265750
The runners low
>>
>>42266229
Isn't boxing a great if not one of the greatest cardio sports? I'm guessing you use jumping ropes as well?
>>
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These legs are made for running
>>
>>42262119
>>42262184
Went to doc. Said everything looked good on X-ray so it's soft tissue.

Gave me an Rx for heavy duty anti-inflammatoires. 7-10 days until I can run again. Kill me.

Said it's popliteus or medial gastroc head. No physical therapy script. Just kill me.
>>
>>42252541
cadence? vertical oscillation? stride length? vertical ratio? accurate heart rate? small form factor? training metrics?
>>
>>42252554
>natty limit at 4:09
HAHAHAHAHA
>>
>>42242450
I wonder what the running equivalent of 1/2/3/4 is

Probably 19min 5k, 40min 10k, 1:40hm, 3:30m?
>>
>>42267081
Those legs were made FROM running.
>>
>>42247728
My playlist consists of Atari Teenage Riot, Balzac, some neo 80s synth music, and a couple of Steve Aoki tracks. I guess it's all too fast but damn does it motivate me.
>>
>>42267511
An equivelent between races is idiotic. My hm is 1:32, mm is 3:19, yet my 5k is 25:32 and 10k is 54:36. I'm terrible at shorter distances.
>>
>>42268520
you do realize that your hm pace is faster than your 5k.
So it really is just a matter of signing up for a 5k or 10k race and "update" your times.
>>
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>>42268520
total bullshit with 25 5k no way u have 1:32 HM

stop larping
>>
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Okay it's probably the most asked question here but how to combine lifting and running efficently??

my lifts 5rm are stalling at 135/120/82.5/50 at 82kg for 185cm. Thinking of beginning texas method

I tried to keep runnig once -twice a week during SS, short distances (5-6k) on my rest days
however my times are really not good. last 6.5k in 36 minutes, and I barely do a 60minutes 10k...

Any anon have a good running routine not too taxing because combined with TM, that can bring my 10k under 55 minutes at least (53min would be less ridiculous)
>>
>>42268520
This is not possible.
>>
How to crack sub 15min 5k. I've plateaued at 15.17 I already put 30miles a week on my legs not including 1 speed track session and 1 tempo/hill session. I need this bros, it's become all consuming for me.
>>
>>42268834
>15:17 5k on 30mi/week
has to be bait.
>>
>>42268781
Are those numbers for 3 sets of 5 (except DLs being 1x5)?
>>
>>42269009
No bait senpai. I do some cross training on my bike too. I need to knock those 18secs badly
>>
>>42269066
yes 3x5

also my best cooper test was 2750m for 12 minutes
>>
>>42257031
>It's about 18-19km from my house to my work, is that too much?

How long will it take you?

Running over 10 miles to and from work is a lot of effort and time. Do you really think you won't be drained from that distance and have the energy to work well at whatever it is you do for the next 8 hours and have the energy to run back?

I think you're being a little too cocky or ignorant in the matter.
>>
>>42269444
I used to study pretty close, 17 km, and I ran that length without problem. I don't think I'll run both directions though
>>
I used to run track(400m IH) in HS and uni (D1), now working out on my own.
Never really learned about how to formulate good workouts.
After a 2 week break from quitting track, I started on my own. Did 3 15 minute runs a week for 2 weeks, then 20 minutes for 2 weeks, then 25. After doing 25 minutes for 3 weeks, started doing interval runs as well.
20 seconds faster, 40 seconds slower for 2 miles. Did that 5 times a week and a 3 mile normal run once a week.
After 2 weeks, same thing but 25 seconds and 35 seconds.

Now I'm doing 15 seconds at much faster pace, 45 seconds slow for a mile one day, 25 fast 35 slow for 2 miles the next day, and a 2-3 normal run the next day, rest the next day and repeat.

In addition, I was hitting the gym for the first 2 months of this, mainly Olympic lifts, core exercises, etc. Lifted 3 days a week for a month, then 4 days for a month. Now that it's summer I'm just doing core/ab, mainly 9 exercises, 30 reps each. Will go back to lifting in addition to abs in a month when I'm back at uni.

Diet is pretty healthy I think, I eat junk food once every 1-2 weeks, rest is normal healthy stuff.

I'm 6'1, about 180lbs. I was 185 at the peak of my track days, but I think I have a little more fat than muscle now. Not fat now though, just not AS lean. Looking to get even leaner.
Any advice is greatly appreciated.
>>
>>42269769
>Looking to get even leaner.
If that's your only goal, then just eat less of it. Even if you're eating healthy, just go less calories.
If you're looking to change your running training, get into contact with your old uni coach and see if they have any advice for you.
>>
caffeine before running: y/n?
I heard it can improve aerobic performance.
>>
>>42269935
A day's food is:
Breakfast: 2 slices wheat toast w/ peanut butter, apple, milk
Lunch: turkey/chicken sandwhich with arugula and a little mayo, some crackers, yogurt, granola bar, iced tea.
Dinner: Chicken/beef/fish/pork depending on the day, side of vegetables and a starch, chocolate milk.
Been like that for months.
I snack maybe once a week and have an extra slice of wheat toast. I can try eating less but I'm not really sure where to cut it from. Everything is normal portions, I don't go back for seconds.
If I missed anything that had an essential nutrient/vitamin/etc, I probably just forgot to list it. One thing I did learn from track is how to eat healthy, well balanced foods.

Mght get into contact with an old coach, that's a good idea. Will probably try to focus on increasing stamina. My 2 mile time has gotten a lot better. I think a half marathon is decent goal, I like running but not for hours and hours.
>>
>>42270084
>Everything is normal portions
That's the point I would focus on.
I was a wrestler in HS, and whenever I needed to cut weight, I wouldn't change my diet, I'd just cut back on how much I'd eat in one sitting (and stopped drinking more than a dixie cup of water at a time but you shouldn't do that).You can always check on /ck/ for the autistic barebone rice and bean recipes that you can sub in and such.
Hal Higdon has two nice Half Marathon plans that you can find googling. Run 4 days a week, one day of cross training. Pretty easy pace up until you hit the big run days on the back half of the plan.
>>
>>42269984

2 ecxedrin + 25 mg ephedrine (if it's not too hot outside) will have you feeling like a running god. I've found that once it gets over about 90 F though you'll just overheat like a motherfucker
>>
>>42269984
I don't like to eat/drink anything before I run, so I'd vote no.
>>
couple of years back, I overstretched my right knee to the right side during tennis. knee felt weak and if it was bended for 10 minutes it really started to hurt.

I let it it completely heal and it never bothered me again, ( I never did any activities anymore that put a lot of stress on the knee)
forward 3 years:
Started running, 3 times in 2 weeks 5km.
after the 3rd time my knee started hurting.
we're a week later, have refrained from running but it doesn't feel ok, it feels a bit weak/out of place.

is running forever a no go for me?

would a knee band help?
>>
>>42270181
Guess I'll have to try eating a little less. I only feel full after lunch, really. Usually a little hungry after breakfast and dinner. I assume feeling like your starving all the time isn't good, but I'll try cutting back a bit on lunch.

Higdon's half marathon schedules look pretty solid, will probably look into doing one of the intermediate ones. I'll have to learn how to pace myself for longer distances, but that'll be good to learn. Thanks.
>>
I run about 5km every week, but most days at the gym I'll run some incline treadmill intervals for about 15-25 minutes.

Is there a downside to always running uphill given I don't compete in running?
>>
What are some good running shoes? I was thinking about getting something saucony because they always have something reasonably priced. Until I order them I'd be running with Grid 9000s, not exactly made for running, but its all I have.
>>
>>42270552
If you find some you like, I'd say definitely go with Saucony. I use their Kinvara 7's and I love them.
>>
>>42269984
>caffeine before running: y/n?

Absolutely yes.

>http://fellrnr.com/wiki/Caffeine
>>
I NEED HELP FAST.

My air force fitness test is sometime in September.

Currently I can only run 1 mile in 7:20s, and I HAVE to take a minute or two rest to catch my breath to finish the last 1/2 mile.

I need an 11minute 2.4k (1.5miles)

Does anyone have a program that will help me run the last half mile without stopping?

Please help. I'm plateud at the moment.
>>
>>42271314
Tempo runs and intervals.
>>
>>42271339
Can you give me a little more guidance? Like example runs and stuff?

I'm too retarded to do it for myself its been proven
>>
File: image.jpg (101KB, 640x1136px) Image search: [iqdb] [SauceNao] [Google]
image.jpg
101KB, 640x1136px
>>42271388
Rip the intervals off of this programme!

https://content.nike.com/content/dam/one-nike/en_us/season-2015-su/Running/NikeRunClub/TrainingPlans/Marathon_Training_Plan_Miles_3_29_2016.pdf

Pic related is an example of how it can look. It contains hill sprints and fartlek as well, just pick the ones you want and skip the rest
>>
How much will running 1 mile a day hurt my gains
>>
>>42260453
If you can wake up an hour earlier then do it in the morning, but that's a bit rough. Do you get an hour for lunch and have a gym close by? Otherwise you'll just have to settle for what you've got.
>>
>>42263149
Just go for a run. Get out there, go at an easy pace, and just do it. As far as not giving up who the fuck knows? You don't give up by ignoring the impulse to quit. If your motivation is to run a marathon then you can set smaller goals leading up to that, but if you just want to run then just go do it. Hopefully the fun of running will inspire you to keep at it.
>>
>>42263768
Definitely keep doing a 5k and work to improve your time. If you're using the c25k app there's also a 5k to 10k transition that you could look into. Training your endurance for a longer run will benefit your shorter ones
>>
>>42265308
my shirt keeps my nipples from flying away
>>
>>42271314
Army lad aye? firstly get off the treadmill if you're on one, i'm doing the same test you are in a few days I think.
Ran with a cold today, 2.4km in 9 mins new personal best. but boy did I feel it. I also have asthma, I dunno if any of you do too but you can feel your neck shrinking or some shit

Just keep at it, 3 times a week is what they told me but honestly as long as you can get the 2.4 in under 11 you'll be alright mate
>>
>>42272100
If you have to ask then you don't have any gains
>>
>>42272234
My test is on a treadmill strangely enough, and it honestly sucks because you can't slow down or speed up without physically messing with the track speed.

My plan is to use this
>>42272058

Or potentially start running 5ks
>>
>>42272100
absoloutely nothing will change
>>
>>42272305
Set it to about 13 and just go for it mate, treadmills are so much easier than street running because it keeps you at a consistent pace.

Also are you American? Is it standard procedure in America to use a treadmill for the test? What other stuff do you have to do? and what are you going into?
>>
>>42272378
I'm British, going into the Royal air force. The fitness tests are
>2.4k on a treadmill, needing sub 11 minutes
>20 pushups and 20 sit-ups with 60 seconds each, immediately after the run.
>bleep test, needing a 9.8 to pass

My issue is, I'm coming from a history of power lifting training. I was 100kg when I started running, now I'm 87-88kg and still cutting, which has helped a lot but I'm still just not where I want to be.

I'm going into air traffic control
>>
>>42252554
>4:09
mate unless youre 3 feet tall youre absolutely nowhere near your natty limit
>>
>>42272461
>20 pushups and 20 sit-ups with 60 seconds each
How can this even be real?

Air traffic sounds good, i'm doing ammo tech myself, it's such a joke, I have to run 2.4 in 14:30 do you have to do the powerbag and all that other shit?
>>
>>42272688
Lmfao I know right. I'm not complaint though, its basically a desk job.

Only the British army do the power bag stuff afaik, ain't it like carrying a 40kg power bag like 40 metres of something?

Supposedly they are increasing the minimum requirements in 2020 due to severe budget cuts.

Do you have discord? I can invite you to a cool military discord server.
>>
>>42272741
What does the job actually entail? I'm basically counting bullets so I can't really judge you to be honest.
You gotta pick up 2 jugs of water and walk with them, it's really simple stuff.

I keep meaning to get discord but I always forget, isn't it just skype-v2?

Also women In the military, yay or nay for you my dude?
>>
>>42272976
Literally air traffic control. I should know, but I don't really. Just doing it cause I have no real direction in my life lol.

Sounds more fun than my PT tests, so I'll give you that. I'm good at lifting, just not running.

Discord is dog shit, I just offered in case you used it.
Go over to >>>/k/meg for the discord link if you ever try it.

The only women I've seen so far have been decades older than me.
I'll likely just hit the club and hit up some sloots if needs be, I don't expect to be able to hold a relationship in this job. Time will tell though.
>>
>>42272976
>>>/k/34655266
>>
>>42273346
My mate keeps getting done in for fraternizing with the female soldiers, legend.
At the practise test we had a few women there but, I don't know how to explain it. They were just worse, everything the guys did, they did but worse you know? even the social aspects. one of them struggled to lift the 40lb practise powerbag. All I could think the whole time was never gonna make it

Yeah women seem to love guys in uniform, so that's good, plus you get loads of free shit
>>
Once you get past the initial stage of huffing and puffing after 100 feet running is pretty damn enjoyable desu
>>
>>42273479
Tell me about it, rent is £80 a month, all my travel costs have been reimbursed, and in the RAF you get 6 weeks paid holiday, as well as when you go out for several weeks for sport activities like skiing or parachuting e.t.c, its all under "working hours" and not holiday.

The women I've met have been so incredibly average its unreal, but to be fair, the armed forces is a a man's game, I didn't expect their to be.

As long as I can bring a lass back to my flat or whatever it will be all be good lmao
>>
>>42236859
Hey. Belive it or not, I want to start running in the morning. I'll go seeing how much/how fast I run, But I need to know the proper form.
Also, I've got some nike airmax shoes that make my heel taller, is it ok to run in these?
>>
>>42273546
>that make my heel taller
Fucking manlets.
>>
Why aren't there weight classes for track events in High School?
Imagine some 250 pound lardass doing the 100 hurdles. It'd be great!
>>
>>42270552
I got into Mizuno because I have wide flat feet.

>>42272178
kek/10
>>
>>42271314
Last I heard, Air Force lets you use a golf cart the last mile.
>>
>>42273585
Some meets have "Fat man relays" where throwers and such will do sprints.
>>
>>42273881
My sides
>>
Alright lads, question: whats the best way to up my mileage quickly?
Did a buckshee 5k this morning and 5 miles this afternoon, aiming to bump up to 5 miles in the morning and 5 in the evening, with the eventual aim to be running 10-15 miles in one session. Am I going about it the right way? Any ideas or tips?
>>
>>42272461
M8 im 90kg and do a sub 9:30 PFA, last one i did was 78 push ups and 65 sit ups, and thats before the run. Pulled my groin on the run and still came in at 11:30, you need to be in good shape, not just scraping by.

All you should be doing is push ups, sit ups and pull ups. When you go on a run, do at least 3 miles a time, aiming to reduce the time per mile every time. Include hill sprints into your workout, as well as lampposting: find an area where the lampposts are about 100m apart (most places) and do 60% speed to one, then 80% to the next, then 60% etc for at least 2 miles. Eventually build up so you do 80% for 2, then 3.

The military is one of those places where being in great shape gets you overall much more respect and higher regard. If you barely pass muster people think youre shit, just saying.
>>
>>42274190
Not the guy you're responding to but I'm looking to join the military soon, any programs you recommend on getting better at press ups/situps/pull ups? I'm shite on all 3
>>
>>42274199
Theres no defined program as such id recommend, maybe the Army fitness app? My routine is calisthenics and then a run every day.
For press ups, id recommend banging out as many as you physically can in one set, and then match it in as many sets as you need. If its under 100 total, keep going til 100, even if it takes a long time. Try counting every 2 as 1, so that when youve done 20 youre on a count of 10. People get so busy counting each one they forget to breath and get hung up on bigger numbers.
Keep doing that routine until you can bang out sets of 10-15 ad finitum; then move up to doing sets of 20 or 30 until you can do those no problem. By this point you should be able to do at least 50 in one set; matching it in your own time wont be enough so do multiples, i.e 3 or 4 times the amount, so if you do 50 in one set do 200 total. Rinse and repeat.

Sit ups is one of those things you get better at by just doing it. Put the tv on and just do sit ups until you physically cant anymore. Recover for a couple days and repeat. Do this every couple days and soon youll see lots of improvement.
>>
>>42274199
Also what corps you looking to join bud
>>
>>42274302
>>42274340
Aussie army

Thanks for the advice
>>
>>42274190
Unfortunately I'm addicted to powerlifting (and a little bit of classic lifting), I just can't quit and won't quit once I'm in either.

I'm okay on the pushups and sit-ups, hell, if they threw in 10+ chin-ups on top of that I wouldn't have a problem.

But I've just started running for the first time in my life, and it's proving to be quite the mental challenge for me. My mind gives up long before my body does honestly.

I'll do what you say though, do you think you could give me a 2-3x a week treadmill program? I'll follow it by the book.
My fitness exam is on a treadmill btw
>>
>>42274190
Are you timed on your push ups and sit ups?
The USAF PFA maxes out at 67 push ups and 58 sit ups in one minute each. I don't know how the hell I'm supposed to get that done in a minute.
>>
>>42274362
I was in the same boat mate, played rugby from a young age and started lifting at 14 so long distance running was a real bitch. Treadmill is easier than road running but if your test is on a treadmill then fair one. Honestly id say try Couch to 5k; it basically consists of running and walking in increasing increments, eventually until you can run a whole 5k.
Depending on how decent your cardio is, run at about a 60% pace for 5 minutes, then walk or slow jog for 2. Repeat this for at least half an hour to 40 minutes, at least 3-4 times a week. A week or two after, do 8 minutes running, one minute walking, and increase weekly until youre running for 10 minutes and slow jogging for one or two, for at least half an hour.
After that you should be able to jog a 5k no problem; then go onto lampposting or hill sprints. With hill sprints, find a decent hill, one with at least 200 metres of gradual uphill; sprint up, jog down slowly, repeat 10 times, or if you can do more, repeat until youre hanging out your arse. Over time, increase the distance and the reps, or do tictacs; sprint 100m up, jog back, run at speed 200 metres up, jog back, jog 300 metres up, slow jog back, in a routine like 1-2-3-3-2-1 and do this two or three times.
>>
>>42274450
Are you sure its one minute? Over here its two. If you can get those numbers in one minute thats pretty decent mate.
>>
>>42274475
Saved, thanks man. I'll use this once I'm in too
>>
>>42274497
No worries man, best of luck. If you wanna keep lifting but apply it more to military use then aim for benching, squatting and deadlifting your bodyweight for 20 reps, thats what the SEALs do apparently.
>>
>>42274138
10% a week? Go too fast you'll get injured. I jumped from 30 miles to 45 miles in one week (two long runs). Suffering. So dial it back chill and chip away at it. Don't try to climb that mountain in one hit.

YMMV etc etc
>>
>>42274522
Fair one, cheers mate. So in my case, doing 8 miles every couple days i should increase to 9 miles every couple days in a week or so? Or is it 10% of total weekly mileage?
>>
>>42274491
I wish, man. You get 3/4 credit if you do 44 push ups and 46 sit ups in a minute, which is relatively doable, but even the most physically apt person at my det doesn't max the PFA muscular fitness tests.
>>
>>42274592
I do mine in sets of 30 with a few seconds break in between, maybe practice banging out sets of 20 with only a couple seconds break? That way you should be able to get at least 45+ in one minute
>>
>>42274552
For me, I "should" go from 30 miles a week for a few weeks, then 33 miles a week for a few weeks. Split that across whatever you run.
>>
>>42248249
Anyone else blessed with tiny nipples that never get hard regardless of temperature or whatever. Feelsgoodman
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