Today I ran 5k in 29:20 How much did you run today /fit/?

>>42520564
I don't run much but decent short range, 6 minute mile and 23 minute 5k as a fat fuck (/fit/ standards).

there's a 600 meter padded track a couple blocks from my apartment, last time I ran 3 min run 1 min walk 9 times, but I didn't keep track of how many laps I did. Just downloaded mapmyrun so we'll see.

5k, I didnt time it. Normally get around ~24

>>42520564
i run at night

>>42520564
12km in 49.40

just finished a 17 minute tempo run.

>>42520689
casual cardiofag here, what is tempo run?

>>42520695
It's in between a jog and a sprint. You should be hard for you to hold a conversation.

Or at least that's what I remember from high school cross country; someone correct me if I'm wrong

>>42520725
So running?

>>42520648
>i run at night
I do too brah, no other way to do it especially in the summer

>>42520767
fuck you. its meant to increase your muscles' tolerance of lactic acid. its harder than just regular jogging, but less strenuous than a race. you do it right you will get faster

>>42520795
Im confused, I did cross country and track in highschool as well. I just got everything in percentages.
>BARNS! Go run 900 at 80%!!
Also
>Jogging
>>>Running
>>>>>>Sprinting

>>42520819
whatever you current 5k race mile splits are, add 20-30 seconds. thats your tempo pace. do it for at least 20 minutes once a week. add time/mileage incrementally each time you do it.

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>>42520564
Was someone chasing you? Why run anywhere it kills your joints.

What is /fit/s view on the MAF method?

I'm starting it while cutting on keto (I can keep 95% BPM for an hour but I'm essentialy dead the rest of the day) and can't keep a jog with his recommended BPM (155 on my case) so I mostly walk till hitting 150 and jog to 160 ad infinitum.

At least I'm making some progress I guess... went from 9:30/km to 9:00/km in ~10 days. I also feel great during the run/after so I'm probably gonna keep doing it (I'm used to jogging at 185+ HR and feeling quite tired afterwards).

>>42520870
only if your fat/power lifter

couch to 10k
http://www.vancouversun.com/pdf/sunrun_it_insert.pdf

>>42520949
Not needed, if you arent a landwhale you should be able to run 10k at a slow pace (~9km/h). 10k isnt that hard.

>>42520977
I'm not a landwhale but my cardio sucks, I need to slowly build up to it

I've been running 2 miles a day 4 days a week, and 3 miles 2 days a week.

I started 1 mile 4 days a week and 2 miles 2 days a week then I upped it after a month or so.

A few more weeks of this and I hope to get to 5k 4 days a week, 4 miles twice a week.

I jsut wanna stop being a fat fuck

>>42520564
do yall do any drills to improve your form? my form isn't complete shit anymore, but its far from good

>>42521346
Run through tough terrain. Eventually your body just finds its own form.

>>42520564
Ran 5k in 30 minutes, BW 124kg, feels bad man.

>>42521217
>2 miles a day 4 days a week
>60% of the time, it works everytime

not sure why this triggered me so much

>>42520564
I don't run but I walked 4k in 60:00.

Nigger I ran 8 miles in less than an hour, my 5k split was 23ish, my regular time is in the low 18s

>>42520564
4 miles in muggy 90 degree weather

>>42520564
Im an ecto so I ran 0 miles in 0 minutes FLAT. Felt amazing, already lost 10% fat and muscle. A new personal best.

>>42522476
I'm 110kg and I can barely run a kilometer before I feel like I'm going to pass out, so for 124kg you aren't doing too bad

two and a quarter miles in 22 minutes. I'm almost ready for a 5k

>>42522907
at first I was the same, I could barely run 100 yards. I was tired of not being able to go any distance so I just religiously stuck to the couch to 5k program using some app. I went out 3 times a week following it to the letter until I hit 5k. Now I just go out for 3k runs while I'm working with 5k sometimes at the weekend just to make sure I can still do it.

>>42522966
This gives me hope anon. The only reason I stopped C25K after two weeks was because my knees would hurt after each run and wouldn't recover in time for the next running day, and when I looked into it I found out that fatties can permanently injure themselves by starting off running. Been doing a lot of hiking and swimming for cardio to get to an acceptable weight before running again. How did you deal with knee pain, or did it not affect you?

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ran a 9:42 mile today, felt good, running is fucking hard

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>>42523118
were you running or jogging? don't run at a pace that's uncomfortable, just take it easy you'll build up your pace over time
people say "running" because it sounds cool, but most of the time they're jogging at a pace they find to be comfortable

>>42520564
5k in 19:30.

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>>42523215

>>42523205
Started off jogging at a comfortable pace and I could complete the run/jog schedule each day, but the knee pain didn't really subside by the next run day. This could be due to me being holed up over the winter and not getting any form of real exercise for about 5 months, then starting off by jogging.
Thanks for the advice; I'll start again a bit slower and build up to better times

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>>42523294
running is fucking hard dude, prob the hardest cardio you can do, you have your whole life to improve at it so enjoy the ride and cut yourself some slack

>>42522907
No he's doing bad, youre just doing worse.

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>>42523215
10k in 19:30.

i cant run longer than a mile without getting bored as fuck. like after 10 minutes i just wanna stop not because im tired but its just so boring.

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>>42523354
>>42523369

>>42523400
music, podcasts, drugs, not being a bitch...

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i did 8km in 40 mins this morning but was suffering from achilles tendonitis a bit. physio tomorrow :(

>>42523234
>>42523369
It took about a year to get to that level. I run 4-5 days a week. Im sitting at around 85Kg.

Im good up to 20km but better at 5-10.

>>42520880
Or not a fucking midget.

>>42523427
I know, sub 20 5km isnt hard. It just sounds impressive to normies and lardasses.

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>>42523402
Please dont mock my proffesion.

>>42523215
fucking amazing, any tips?

Currently lift 5 days and have 2 days off. I do a 5km run on one of them and im at about 25mins. Best i ever got to was about 22 but i never could break the 20 mark. Do i need to sacrifice a lifting day?

Also i know the effects of eating at a surplus or deficit on lifting but can anyone explain it on cardio? Ive always felt it didnt matter whether i cut or bulked with cardio i always kinda improved whether i gained or lost weight

>>42523591
Sub 20 fag here, its mostly psycological. The first couple times you break it wont be worth it, it fuckin kills you. Just keep on breaking it once every two weeks and itll be easier in a years time.

>>42522532
How slow do you walk?

Kek my first 5k when I was 14 I got 23:14. I'm a cross country runner btw but that was when I was just starting

>>42523591
Cutting = less weight to move = better performance
Bulking = probably more carbs = more muscle fuel = better performance

It works either way really. The key for me is high carb meal at lunch means better run in the evening. If you're tracking your macros try to put the bulk of your carbs in a meal before your run.

>>42520564
5k in 29:19

Trying to break 25mins but I seem to always get side stitches when I push too hard.

>>42523723
marathonfag here, carb heavy skinnyfat (weight focused around centre of gravity, for most people thats a slight beer gut) is the optimal runner body.

>>42523746
Run before you have breakfast, and dont drink during your 5k.

>>42520695
It's what non racers call running

>>42523770
Tried morning runs a few times and felt like ass. What's your morning routine like? Do you jump straight out of bed and go running or do you wake up a bit first.

>>42523796
>Wake up
>Get dressed
>Feed dog
>Feed calfs
>Run

>>42523118
A really good set of running shoes. I started with some cheap ass pair and my knees would feel like they are exploding. I went to a specialist and got a set of running shoes that suited my gait, and they where only £100, well worth the pain relief. Also, I just manned through the pain, concentrated on every step to make sure I wasn't slamming the ground. My biggest problem is my ankle pain, but that has eased over time. I'm also fairly strong so that probably helps, I'm not sure on your strength levels but it defiantly helps

interval training, today, yesterday, day before.

ran 4 km in 15-20 minutes on a fucked knee at 9.8 mph gaps of 1km.

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>>42523834
>Blessed with indestructible body
Been wearing $10 Kmart sneakers for decades, never had a problem and they weigh nothing.
Feels good.

>>42523678
so i can keep going with one or two days per week but aim to just push myself harder? I always found this challenging with cardio, unlike a lift where you can give 100% for several seconds and get it out to break these numbers needs hard exertion over a period of 20mins. Need to train how to maintain intensity i guess

>>42523723
yeah i found myself light and nimble when at the end of a cut while on a bulk the carb load had me going for ages. Ill start timing my carbs at lunch for my evening runs as well thanks

>>42524097
Train 1km 100%
And 10-20km runs

I dont know how to help you apart from that, I just kept running until I was averaging around ~23 minutes then I just gave it my all and broke 20.

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>>42520564
>fastest 5k i've cracked was 18:26
>usually run every off day of PPL
>currently dealing with a torn ligament and havent been able to run for the last 4 weeks
wanna kms

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>>42523369
I know it was bait, but i still fell for it. i'm still angry about it

>>42520564
I ran 6k in 25:25 a few days ago, going to try again tonight

>>42520564
Ran 16 miles in the last 3 days, so I took today off. Two months ago I had trouble doing a mile. It helps that my dog is my running partner. He couldn't run a mile either. We are both going to make it, haha.

4.1 miles in 70 minutes. Still a beginner tho. Anyone have any tips on keeping your chest from tightening up and not being able to pull in air. Also any good tips on form? Im 6'3" with a longer torso. Idk if that matters. My legs arent really long too. Thank in advance.

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>>42524166
Is he a good boy?

>>42520564
Run 2 km in 12 min every day

>>42520564
When you're in the army, you can run faster than this while you're still drunk from the night before because you hate your life. True story.

>>42522907
110kg also. You should lift your expectations a bit, 5:00/km is the cut-off between jogging and running.

>>42520564
14km 1:12:32

>>42523888
KENYA
E
N
Y
A

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>>42523888
oh my god how are you shins not in a thousand pieces

>>42524296
Nah, generations of bogans and dairy farmers have made my bloodline resillient to uncomfortableness and alcohol.

>>42523538
I cant wait to hit a sub 20m 5k so I can ignore posts like this foreverm

I've been running for 1 year and my 5k went from 39 minutes to 27. And let me tell you, it was very hard to do that.

Going under 20 is impressive as fuck no matter how much people like you want to think otherwise.

>>42524329
I dont know.

>>42524342
Forgot to mention im not a lardass and was also infantry for 6 years?

>>42524111
thanks mate. Will have a long distance day now

>>42524342
>>42524350
I find guys who post like that silly but i must ask how it took you a year to get to a 27min 5km if you werent a lardarse? Not trying to be rude here, its just that a year of consistent running would have someone in the low 20s i would have thought at least. I ran for the first time in a year and did a 28min 5km as a skinny fat so im just finding it strange is all.

Injury?

Anyone else like getting a bit tipsy and then going for a run?

Probably gonna have a bit of whiskey tonight then go for a run on the beach side

I ran a 10k in one go a few days ago and got a pretty bad case of exploding knees, but I was pretty pleased with how I managed to do it without stopping.

My only problem is that I did it in 54 minutes and would want to cut that time. Any tips?

>>42524193
He is the best. Got him from a rescue shelter when I got back from Afghanistan.

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>>42524455
Dont drown anon

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>>42524491
Is this you?
>>42524350

>>42520977
I think everyone has the physical ability to run 10k, the only reason is that some people are not used to running and that's where it gets hard. They just can't handle that they are going to produce a physical effort for 1 hour straight without stopping at any moment, and think it is a superhuman stuff. They see it as a chore.
fuck these people by the way these are the guys who think runners are crazy while not at all.

>>42524406
not the same anon, >>42524350 is the guy he was replying too.

>>42524497
No, im >>42524350
NZ Army, I never went anywhere apart from Australia for 2 weeks.

>>42524226
A soldier shouldnt really be bragging about that time...drunk phys is dumb

>>42524493
Holesome

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>>42524551
Get a few Hamels and Talisman Sabres up ya in your time over here?

>>42524586
Fuck off, this shit blows.I would kill you for an early release

how do I know how fast to run
I always run fast in the beginning then I am too exhausted to finish

>>42524497
Haha nah, but I too was infantry for 6 years.

>>42524406
I am

>>42524342

I started running when I was 100 kg and a height of 6'1. I had a problem with shin splints (still have) because of my weight, so my running wasn't always consistent (except my lifting). Now I m 91 kg, same height. I have a 5k race tomorrow, hopefully I will hit a sub 27 minute 5k for the first time ever.

>>42524655
choose a distance, like a 5k and run it however you feel like running it. Then you will realize the importance of maintaining a pace throughout the entire race. Listen to your body, you don't need a coach or anything fancy.

>>42524777
Do you also have a drinking problem?

>>42524655
I have wireless earphones and the nike run app. If you do >>42524803 and use this its nice because it gives me feedback every 1km telling me my time and pace. From there you can regulate whether to add a bit, cut back a bit or maintain.

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>>42524791
Should try forefoot landing, might need barefoot shoes like vivobarefoot though, or even start barefoot running

Never shin splints again

>>42522476
thats kind of impressive
I wonder what your time would be if you had a normal wight

>>42523369
time to update the wikipedia
https://en.wikipedia.org/wiki/10,000_metres_world_record_progression

>>42520564
3300 in 15 mins

>>42520836
>5k race mile splits

Cardio newby here, are you saying that you're not supposed to do it in one go?

>>42520870
Why did that image make me kek so hard?

>>42525927
He just means the pace. If you run a 5k in 25mins, thats around 8min/mi, so you should do your tempo runs at 8:20 to 8:30 min/mi

>>42526011
Because it was designed by Jewish scientist to distribute to cambodian childslave shitposting farms.

15km in 90 mins

>>42520564
>5k
>29:20

were you even trying?

>>42523164
>9:42 mile
>ran

>>42520564 -you better not be talking about a treadmill at 0% grade... I used to kid myself so hard running at 0%.

My warmup routine is running 5k on the treadmill at 2%. I typically hit 30 minutes. I haven't ran outside to see what my real-world run times would be in over a year. I'll have to try it out soon.

I know i'm overdoing the "warm up" before I hit weights.... but do you actually think this will seriously impact my gains? Should I shorten my run?

>>42524525
So very much this. Most people don't know what physical exertion actually means any more.

>>42520564
5k everyday, average time 27:30