/run/ General - Fat adapted Edition

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This week I be mostly trying to have a light running week. Too hot, too humid so taking it easy. Though I know damn well the sun will set and I will head out later.

Currently chilling with about 9km in the bag.

>>42589496
7K yesterday
between plans just gathering KMs at the moment
Nice saw bunnies and dears
got some xbionic sweatbands that are supposed to help with the heat hard to tell if they are working since Im alot fitter than last summer but they manage my sweat fine and make me look sexy

https://runsmartproject.com/calculator/
also leaving thins hear post your vdot bros im a 47

8k this morning.
Trying to get faster.
Nice workout in city park.
No new gear. I wish I could get a bigger/better backpack to go check out longer trails.

>>42589688
Got a 41. Damn these numbers makin me feel slow.

>>42589688
51.9 using my 5k time.

>>42589688
>post your vdot

I got 28.6.

Whats a good vdot?

>>42589496
finished week one of C25K. feels good senpai

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Only run once a week but they're long distances to increase my sprinting and skipping stamina.
So far I have run:

17km
20km

Plan on running:

24km
30km

Is this flawed? Am I going to get myself injured?

Also, how do you guys deal with black toenails?

>>42590615
make you feel slow?! Dammit it I had a nice speedy 4.2 miles in 33:21 and came out with a 39.6.
>1900
>86f
>85% humidity
>badworkman.dll

praying for speed when the weather finally breaks and it gets cold again.

>>42590855
it looks like it's higher the better I think.

>>42590855
>Whats a good vdot?
One that slowly get higher

Its really just a useful tool for getting reasonable target speeds for training

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Ran 23 miles as the peak of upcoming marathon. It's going to be nothing but easy runs this week due to how exhausting it was running a 5k the night before and running in 90F heat the next day.

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>>42591382
90F
>pic related

>>42589496
>Run on fat
Has anyone ever REALLY done that ?
Run on fat and ONLY fat ?

Also , is there a watch that would let me upload my shit to strava without ever using a phone ? Just the watch and the pc , nothing else .

kys fucking runfags

>>42591566
Yes. It's called being keto adapted. It's virtually better than running on carbs in every way. "The wall," ceases to be a cconcept - it doesn't exist on fat. You don't have to time your calories (carb-loading, eating during the race, etc). You recover faster, feel less sore, etc. About the only thing I'm not sold on is when you push your VO2 max beyond 70-80% - do carbs have the edge there?? Anyone know?

>>42591654
I've read the art of low carbo performance too but i've never reall seen anyone online really perform wells on a HFLC diet , it seems like total bullshit .

>>42591668
and the art of low crabo perf was just a big adds for Vespa supplement and Superstarch supplement .

>>42591585
If I recall correctly, garmin has a strava "app" that you can download. So it should work automatically once you sync to your pc.
On the other hand, you can just link garmin connect to strava.

>>42591654
and all of the "low carb" "athlete" on vespa website aren't even fucking low carbs during training or race time . Running on fat even for ultra is just a huge Israeli trick .
>>42591769
Thanks , I thought you had to posses a phone .

>>42591654
https://uk.askmen.com/sports/foodcourt/why-low-carb-diets-suck.html Found this fucking well of truth debunking that shitstain of diet that is keto .

“How long does it take to ‘fat adapt’? Apparently, always one week longer than the study proving it sabotages endurance fitness.”

>>42591833
It's like 3 weeks give or take

>>42591585
>>42591780
Some garmin watches (fenix3, fenix5, forerunner I think) can upload though wifi.

>>42591871
it's just a quote from someone who run , compared to all the ketard who shills their diet as "good" for endurance sports .

Before long runs (+10 miles) do you eat beforehand?

>>42591892
Hmmm , if you had a big crabo meals in the last 4 hours I don't think you really need it .

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I got a small cut on the sole of my feet below my big toe.
Only a quarter of a inch but it always splits open whenever I move around even with just walking.

The pain is numbed whenever I run but it's a little painful whenever I'm doing any normal activities. How long does this usually take to heal?

>>42591833
Here's what I took away from that hit piece:

-Like I mentioned in an earlier post, a keto diet may not be the best thing for very high VO2 performance. Carbs probably win here. For everything else, fat has big advantages - no wall, little emphasis needed for nutrient timing, no sugar crash, etc.
-After switching to a high fat diet, ultra marathon walkers saw no statistically significant decrease in performance. Couple that with the other benefits of burning fat for fuel - less inflammation, less free radicals, quicker recovery, etc. and burning fat for fuel seems like a great choice for many individuals.

>>42592105
Man , a training block decreased their performance by 1% ( or round it down to 0 and say it did nothing ) Compared to a 5% increase , how can you say it's nothing ?

>>42592140
>>42592105
and that's only in race walking , for any other sports it's a straight downgrade .

>>42592154
And that was just a 10K ( longest official race walk go up to 50k) , even at 65% Vo2Max you still burns lots of carbs in the background , there is no way to not hit a wall if you don't fuel carbs , there is no proof beside some made up shit by phinney & volek.

And in any healthy not diabetic not obese person the role of blood sugar on free radical formation and glycation is very small , this is only a factor in ill diseased people .

>>42592105
And the quicker recovery ( if it's here at all ) is only due to the fact that they are unable to train as hard ,
Offcourse a week-end jogger jogging at 9 km/h will have an easier time recovering from a 5k compared to someone doing it at 22 km/h

>>42592185

>And in any healthy not diabetic not obese person the role of blood sugar on free radical formation and glycation is very small , this is only a factor in ill diseased people .

In the US, the amount of people who are obese and diseased is over 50%. So 150 million people could see huge benefit in becoming keto adapted. That or continue drinking down sugary chronic illness water and simple carbs.

>>42592272
How about just stoping drinker the sugary shit and keeping on eating real carby foods ( like fruits , legumes , not processed grains ) ?
Wouldn't it be better than the diet that require you to eat more fat ? ( Yes it's not the demon we once thought it was but it's not healthy in huge amount )

>>42592240
>And the quicker recovery ( if it's here at all ) is only due to the fact that they are unable to train as hard ,

That couldn't be further from the truth.

For all the carb addicted naysayers in this thread, read this book and then let's talk:

https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716

>>42592284
Fat and unealthy people should just go on a low calories low fad diet , eat from every group in moderation and only pick the best from it , cucking yourself from 3 food groups with one of them being the second healthiest and replacing all of this with a lot food from one of the 2 unhealthiest is not a good idea .

>>42591532
What if it is 90F+ on race day? I'm prepared for any conditions at this point, even down pours since I ran several long runs in it.

>>42592306h
I have the book just in front of me brusky ,
-Ketogenic diet and oxidative Stress
" Decrease mitochondrial ROS production [32] and increase antioxident defense [33]
Let's see those 32 and 33
http:(remove)//onlinelibrary.wiley.com/doi/10.1111/j.1471-4159.2008.05460.x/full

https://www.n(remove)cbi.nlm.nih.gov/pubmed/18466343
2 Study observing only rat's brain

" A Low carb diet reduce level of systemic inflammation [23]"
[23)
"Overweight men and women with atherogenic dyslipidemia consumed ad libitum diets very low in carbohydrate or low in fat.
Nice , absolutely no control on the quality of the food or anything , and one of the book's author was part of the one doing the study , conclusion not matching the result , classic good science . And all of this shit is about inflamation in obese sedentary fuckers , then in the Ros Versus HUFA parts they extrapolate that it apply to exercise induced ROS with no proof , and the next paragraph supposed to shill the effect of keto on HUFA protection contain no studies .
Again , this book is just an add for Vespa and superstarch .

>>42592539
didn't let me post this one idk why , this is study 23 https://www.google.fr/search?q=Comparison+of+Low+Fat+and+Low+Carbohydrate+Diets+on+Circulating+Fatty+Acid+Composition+and+Markers+of+Inflammation&ie=utf-8&oe=utf-8&client=firefox-b&gfe_rd=cr&ei=gkCcWafgCOTR8gePu6KgDg

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>>42591654
>>42591668
>>42592105
"Fat adaptation" doesn't exist, it's just marketing language for being out of shape. Athletic performance is linearly related to the amount of available carbohydrate, stored and in the blood, and the degree to which your cells are adapted to glucose utilization. Fewer carbs = earlier subjective exhaustion + lower performance.

The notion that carbs are only relevant for "very high VO2 performance" just reveals a complete lack of understanding of exercise physiology and cell metabolism in general.

What's more, refined sugar (sucrose) at the right time improves performance ~10% over starch or glucose polymers

>>42592306
Volek and Phinney are/were funded by every branch of the animal agriculture industry and also work(ed) for Atkins Nutritionals, on top of selling low-carb snake oil. Enjoy your scam.

Just had a 24 minute solo 5k, what can I do to get sub 20?
I could have probably gotten a 23.5 if it wasn't so goddamn humid and windy today.

>>42589496

Hey /run/ bros, i just finished a C25K program and im more interested in increasing pace than i am distance. I did most of my running on a treadmill at a 6mph pace. What's a good routine to slowly increase pace while running no more than 30ish minutes at a time?

>>42592660
Is HFLC the biggest meme of the fitness industry ?

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>>42589496
>https://www.strava.com/clubs/fitizens

Do i really need premium strava account to automatically sync garmin to strava? I wanted to join you friends, but greedy cunts won't let me.

>>42592730
Increase distance once per week
Speed drills (hill repeats, tempos, or intervals) once a week
One or two slow easy days for 30 minutes.

>>42592703
Do 800m intervals, and one slower 10-15k run per week

>>42592803
You don't. Just go here
https://www.strava.com/upload/device

>>42592846
Sprint 800m, jog 800m, repeat for 30 minutes?

>>42593034
I usually do only 400m jog, just enough for your heart rate to go down, and do 4-5 repeats.

>tfw half marathon PR

>>42592539
What is Vespa?

>>42594434
A cardio supplement to help you become a better fat burner . Literally snake oil .
And a third of The book is about "low carb athlete" who tells us how good Vespa is .

>>42589688
Vdot is 69.7, based on my 14:59 5k. Keep up the hard work bros!

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>>42589496
>How far have you run this week?
27 miles starting from Monday.
>What are you working on?
College Freshman hopefully on my team's top 5. We're working to place top 10 (at least) at D2 Nationals in XC.
>How was your last run?
Pretty nice, pic related was the Medium Long Run we did this morning.
>Any new gear that you've been enjoying?
I've been enjoying the Saucony Kinvara 8s desu.

>>42591892

Just a bagel or two about 2 hours prior. A light meal of porridge and a banana also works.

Completed my first marathon over the weekend. It took 4 hours and 13 minutes give or take a few seconds.

The furthest and longest I had ever run before was a half marathon which took 1 hour and 55 minutes.

The first of many to come I hope.

>>42591967
Vitamin A, Vitamin E, B12 complex and Vitamin K deficiency.

Thank me internally, and always.

>>42594904
Mirin

>>42595496
Thanks lad

>>42592868
Thanks, I should have read that fully before complaining. It works, just had to make a new run for it to start syncing.

I got some lower back tension from running, what do? Just got back into it, I also got a 5 pl8 diddy.

>>42595873
tight leg muscles. stretch your glutes.

>>42596236
I'll try that thanks.

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Over here:
>>42594475
and here:
>>42594293

we have threads about listening to stuff while working out.

>be me
>https://www.freefm.org.nz/programmes/vedic-wisdom
>http://thomknoles.com/podcast/
>http://www.mruns.com/podcast/

What do you listen to while on the run?

I can't into music MOST runs because I need to run to my own internal rhythm and not the rhythm of music (though to be fair last night was Bhangra powered and nice and fast!)

>>42595275
Why would you go into a marathon without running at least 30k beforehand

Is running with wrist weights a good idea? I've been running with 2lb wrist weights and I feel like the extra effort is making me burn blops of calories as well as working out my muscles.

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>podcast
>fat
>diet
http://www.mruns.com/podcast/mr50/

>In this episode, I talked with an acclaimed endurance sports coach, nutritionist, and author – Matt Fitzgerald about his recent book “The Endurance Diet – 5 Core Habits” as well as Do’s and Don’ts of endurance diet/nutrition.

>>42597504
In general is not advised to do that, but 2lb on the wrists doesn't seem that much. So I'd say go for it

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>tfw no qts on my strava flybys

Whats even the point anymore?

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>>42592366
I got this today. Not pleased.

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>>42590842
>51.9 using my 5k time.
51, was 52 last week... maybe I've been lazy?

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>>42591532
>90F
97, gave up...

>>42600451
I pulled a 16km. Took my sweet time doing it.
> 1:39:08 Moving
>9:51/mi

under these conditions
>>42599970

but I ducking did it. Going to die now.

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>>42601096
>ducking
>pic

I run 1.3 miles to the gym each day. Is it bad for my gains, and if it is, is it still worth it for the cardio?

>>42601232
I seriously doubt 1.3 miles is worth it for the cardio.

>>42601232

I would consider it a warm-up before the workout.

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>>42601232
>1.3 miles
>cardio
That's not even a warm up on my strength training days. If you consider running back and forth for a total of 2.6 miles cardio, then you need to be doing less weights and more of whatever your cardio exercise of choice is.

Skipped Monday and Tuesday this week. Might have to skip today's run as well. Why even live

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>>42602571
running is love. running is life.

>>42602732
>therapy: $90/hr
>decent pair of running: $90, lasts for 300 miles
Assuming 6 mph, thats 50 hours of running. Though that does not take into account any other additional costs such as gels or other fuel if you need them for longer runs. But if you only do up to 13 miles for one run, you won't need them anyway.

So, in conclusion, it is cheaper. Take that, therapists.

>>42602789
My last pair of shoes lasted for more than 600 miles

>>42603177
My Supernova Glide 7 Boosts lasted almost 800 miles, beast shoes, sad to them go desu

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I smashed my big toe up at work, and can't run for a while. The doctor said I should be able to use an elliptical in a week or so.

Does anyone have any tips for using ellipticals? Will I have to crank it up to full resistance to get any benefit, or can I just treat it like normal running?

>>42589688
what does vdot mean? pls explain abvious newfig (to running) here.

I can run pretty fast I guess, but not for a long time. So i try to work on that at the moment, going for 7km this evening

>>42603177
>decent
I did not say superb or excellent.

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>19 weeks of consistent training
>had to take last week off due to sickness
my training log was so beautiful

>>42605218
>tfw i can't even keep 2 weeks of consistent training.

>>42605218
Start again where it's supposed to be, just lower your pace. When I trained for my first marathon, I got over-zealous and got injured. I took two weeks off and did just fine ny just slowing my pace down.

>>42597480

Finished a few half-marathons and always had so much energy left over. Obviously they weren't challenging enough.

>>42589496
Anyone need a running buddy in NYC?

No poor people please

>>42606188
are you a qt anime girl?

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Current Half PR.

Hoping for a 5:00 pace Marathon in October, even though I've only done 1 marathon before.

>>42606392
My half PR is 1:39 and I'm also hoping for a 5:00 pace marathon. This post is shattering my confidence.

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>>42606467
You can do it. Marathon is more about endurance than the half.

Something like this doesn't help ones confidence though

>>42606298
No I'm a god damn hunk

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What's the best after-run stretching routine?

>>42606915
I never stretch.

But I do yoga.

Hit the longest distance I've ever run withouy stopping Monday. It was onlu 2.25 miles but it felt good to progress.

>>42606915
Quad stretch, gracilis stretch, adductor stretch, ITB stretch, calf stretch (multiple angles) hamstring stretch, glute stretch, hip flexor stretch, ankle flexion stretch

>inb4 nobody actually does all that

Wait till your first injury in a year or two young grasshopper

>>42607112
Sounds like you just have bad genetics

>>42607112
Sounds good, got many ideas to add to my after run stretch routine, thanks friend.

>>42607031

Once you break through endurance for the first few miles the gains come fast and furious and you'll be able to run for hours at a time. After that you'll just be improving your pace.

Almost back up to a mile, 9:30 pace. Running tonight again. I don't know how people can run in the morning; even at my best I was sluggish and my legs were tight whenever I ran with friends early in the morning. Dusk is prime running time for me.

21 year old me would laugh if we tried to run together, but at least I could beat the shit out of him if I ever caught up.

>>42607323
That's good to know. It took my like 2 months to go from half a mile to over 2.

>>42604190
VDOT is basicly a score that is given on how fast and far you can run it was arraived at by comparing a bunch of runners

Its useful for finding resonable goals and training speeds the closer the distance you input to the distance you run the better it is at predicting

>>42607614
Eat 1000g of carbs in a day and try again the next day

muh gainz, brah.

https://www.youtube.com/watch?v=tvVoY-PTf6s

>lifter does cardio
>kek

>fibular stress fracture
>only two weeks in of eight weeks rest
>gym pool is closed for 2 more weeks

I’m not going to make it

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>mfw finishing a long run

help me /run/. My heel area hurts when i walk on it. Is it soreness and should i try to work through it? or should i take it easy on the running?

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>>42609457
>heel striking

>>42609457
https://www.youtube.com/watch?v=_J-7beA-daw

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Meh, I guess it's okay for a 4 mile tempo run, with 1 mile to warm-up and 1 mile to cool down.

>>42609514
>>42609571

Thanks! I'll try this method. but its weird i only get heel pain on my left foot and not my right

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>>42609676
>that font

>>42609691
stretch you calf muscles.

>stoped running for a long time because it would destroy my feet
> out of the blue decided to run barefoot on the side of this massive field that I live next to
>no more pain, getting them endorphonies now
Feels good

>do hiit everyday for about an hour for several weeks on treadmill
>notice my left heel is getting sore and it starts to hurt more to walk
>give it a few days to rest
>resume hiit
>right foot lands incorrectly while running at high speed portion
>right foot is now screwed up but still able to do light running
>left foot heel is hurting even more than before
>cant run at all now

Ffs I just want to run. Why can my goddamn feet get it together? They were doing so fine before

What shoes do you guys use and recommend? No gait tests around here, so I'm out of luck.

>>42609676
Nice 'I-fell-for-a-pyramid-scheme-and-sell-it-to-my-friends-on-facebook'-font, faggot

Will running on a track instead of pavement prevent my shin splints from coming back?

>>42613515
I've been using ASICS on road and new balance and la sportiva in trails

>>42613583
Not necessarily, but improving your form will.

>>42611891
Get a bike

>>42613606
What's the biggest thing to fix generally?

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someone please yell at me to stop smoking

i can run a 24 min 5k but i'm addicted like the fucking retard i am

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>>42613712
CONTINUE SMOKING

>>42613712
If you don't care why should anyone else. Fuck off and do it yourself.

>>42613647
The most important is making sure that you're landing your feet right below you and not in front.

>>42613712
>smoker
>COPD
Enjoy running with an oxygen tank and then dying from a stroke mid-run.

>GOOGLE it

>>42613769
That helped a lot. Thanks anon

discovered trail running today, it's fucking glorious

>>42614143
I've gone hiking a lot recently, and every time I think it would be very nice to run those paths. Time to buy trail running shoes I guess.

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>mfw i have to do my 4 minute intervals on a training bike because of shin splints

who knew biking was such murder

>>42615185
Biking is surprisingly good for interval training

who else /itbs/ here?

I like to do a couple of sprints after my 5k runs. Usually .1/mile about 2 or 3 times. Should I maintain this or should I change it up with something else? I usually run thrice a week, Tuesday Thursday Saturday/Sunday

>>42592660
This

>>42600429
mine's gone from 62 down to like 56-57 (where it should be) in the time that I've owned my 935. Must be that I was training hard relative to my fitness level idk

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Ran for 7 minutes at 7.2km per hour and didn't get out of breath, walked around like a god damn cloud for about 5 minutes after

I know it's probably seems like chicken feed to you guys but the last time I tried running a few months ago i went for maybe two minutes tops before getting severely out of breath, I'm now gonna gradually increase distance and speed till i can comfortably do 5k and aim higher from there, wish me luck brehs

>>42618927
You chasing that high, nigga! I love that shit.

Sometimes it lasts for hours, other times it doesn't hit. Good luck.

>>42618632
fuck everything about itbs holy hell

question:

Does carrying an extra 20lbs on my back (water and bike lock and books) add to the calories burned a significant amount? I weigh 185 but fully decked I weigh 205. Do those extra 20 lbs mean I can count my calories burned as a 205lb male? Or would I still count calories burned as a 185lb person. Additionally, my bike weighs 19lbs. Do I count that too in a calorie counter? Just trying to get an idea of how many calories I'm burning on my daily commute.

Might be a stupid question, but I'm legitimately curious.

Thanks.
Additional info:

Did an 18.5 mile ride yesterday averaging 20mph on a 29" XC bike. Feels good man.

>struggled to jog 6km a few months ago
>did 16 km jog last friday
despite my horrible snail-pace of 1:40 it feels pretty good. how do you start doing speed work? i've heard it's good to have a stamina base before working on your speed but i don't know where to go from here. should i do shorter faster jogs between my longer runs, or try to work myself harder in the last leg of a longer run?

is 10.5km in 50 mins good ?

>>42620017
I think you will burn more calories, but can't really do the math as easily as that.
Regardless though, don't do that, it's bad for your joints. Only reason to train with heavy backpack is if you're going to do a test that specifically requires that.

>>42620060
you did good anon. It's a good entry point I'd say.

>>42618927
Hi Mo Farah. I didn't know you liked posting on here.

>>42620049
>1:40 pace
? Do you mean you did 1h40 for the 16k?
That's a 6:15 pace. Not too bad desu

I want to start running/ maybe train for a triathlon if I can find a bike, but I don't want to look like a skelly. I'm currently running texas method. How I can do and not lose all my muscles but shed a little bit of dat fat

>bmp

I had a longer post but it was too much work.

>exhausted
>need to rest but can't
>fucked off with it all right now

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>>42606508
Oh man, I have some catching up to do...

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I just started running a week ago, today I got runners knee for the first time. Did it happen because my tendons/joints aren't used to cardio?

>>42622260
moar info needed
distances
times
surface
shoes
warm ups?
Stretches?
what bit of knee?

stuff

>>42622286
Nike training shoes, bottom of knee pain, ran around 4k at about 25 minutes each time, I do butt kicks and high knees for pre running. I run on a 400m track meant for running.

>>42622343
>4k at about 25 minutes each time
many of these?

I'd say just go gently, look up YT vids on form, foot strikes, stretches and slowing down.

>>42622197
>1km 4:35
Wtf I was running 1km in 3mins or lessin elementary school and even the slowest fatty was below 4 mins.

>>42622475
Today was my third one, at first I just had Achilles doms but that's already gone.

Thanks tho, maybe next time I'll stop as soon as I feel the pain rather than Waite until it becomes unbearable.

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>>42622565
desu never actually tried for a faster 1km time, usually pace myself for 5k... at the same time though, im a short legged manlette so I run like a doxin...

>>42622600
you need to be gentle with knees, tendons, cartilage. Muscles recover far faster from what I've read/experienced. Muscles also respond quicker whilst the "connective tissues" take a lot longer to acclimatise to the types of high impact stresses running puts on them.

Speaking of connective tissue... A digression:
https://www.youtube.com/watch?v=6LUFbjh7Z0c

>>42622565
Fuck off fag

>>42592660
I am honestly surprised to read a post like this on this board. it is literally my own experience, and I am pretty happy to find this info here

I have trained while being fat adapted for easily 5 years, and my life was miserable
A year ago i realized eating carbs was becoming an issue, so i started training towards improving my carb intake

Basically thought: the more carbs I can eat without getting fat, the better performance and fitness level

I think one of the reasons the High Fat craze is cashing on is the lack of Aerobic training

I lift and run every single day, and I eat cereals, and sugars on the regular. My life has improved A LOT

>>42589496
I fell of a bike and i have a completely purple swallowed toe, is it mad to consider going for half marathon on saturday that i've signed for?

I recently started running to have a replacement source of endorphins since I quit smoking but developed shin splints on my right leg and kept on running. This caused me to compensate with my left leg and now my ankle hurts.
I guess I really overdid it, running 4-6 times a week and lifting 3 times a week. I only managed to get to 5km in 27 minutes, but running feels incredibly good. My main question is how long I should take off from running. I haven't gone on a run in a week but I did continue lifting.

>>42620480
I'm sorry i don't get the joke could you explain?

>>42621065
I'm not expert but it seems extremely unlikely that you'll shed muscle if you're only on a 200-500 calorie deficit, pretty sure the cardio kills gains meme is just that, a meme

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First off,I haven't worked or exercised out since 2006 (used to be able to dunk a basketball, now can't touch the net)

Secondly, I had an vacuum cleaner blow up in my face and ended up in ER a few hours later with asthma due to dust allergies.

All my other symptoms can be controlled by dusting/allergy medication, but asthma still lingers.

Can running help strengthen my lungs or do anything to help my asthma?

>>42622565
Please go spread your lies somewhere else

>>42623293
Probably, but you're going to do it anyway.

>>42624289
Running will help strengthening your lungs, but you can expect your progress to be slower than what it usually would be.

t. friend has asthma

>>42624600
I've been preparing for 2 months since the last one and i want to go for sub 1:40 , but the toe might fuck it up and either i dont go and stay home heal, or i go and maybe fuck it up even more?

>>42624747
pay for it later. Try for 1:40 and be damned!

>>42624289
Yes, just be careful so you don't collapse. When my mom started forcing me out to run with her for short distances (3-5 km) when I was around 10-11 years old is when my asthma disappeared for good.

I just started running a few weeks ago. I've always wanted to run but whenever I tried I would over do it and basically hurt myself and never be able to get into a routine. Especially since I only try/want to run on forest trails.

This time I am playing it safe and working my way up slowly, even though it's hard not too give into my enthusiasm and go all out. I'm just doing 2 miles 3x a week in a forest trail near my house. I run a short trail loop that has a slipper boardwalk, which I use as a small resting walk each lap.

Anyway, I'm really enjoying myself and can't wait to start running longer distances. I can see how people make the mistake of going all out in the beginning and messing themselves up, it is so tempting at this stage.

>>42624289
You sound similar to me, but I find exercise doesn't exacerbate my asthma so much now that I'm older. But dust, respiratory illness, and cold air aren't good for my lungs.

Definitely start running, but make sure your asthma is controlled first and start slow. No one listens to this (including me), but you really should see your doctor before running, just to get an opinion.... unless you are controlled, then just go for it but always carry your ventolin or emergency inhaler. When I travel, run, or hike I always bring my inhaler, even though I haven't used it for years. Kind of a comfort thing as well as common sense.

Exercise will absolutely help your asthma. It wasn't until I was older that I realized I avoided cardio activity when I was younger because I of fear stemming from bad asthma as a kid. A sedentary lifestyle WILL kill you prematurely, but exercising smart as an asthmatic will improve your lungs and everything else.

how much running is too much running?

i currently run for about 20 mins a day, 3 or 4 times a week. very light tempo with the occasional minute of sprinting

i just get paranoid when reading about heart conditions and stuff :(

>>42603989
I would hop on the bike if I were you. Whenever I spend time on an elliptical it forces me into a weird stride which strains my knees after a while.


Decent bikes can be found on craigslist for like $50

>>42628857
The whole "too much running is bad for you" has been debunked. There were lots of extremely important confounds they did not factor in (e.g many in the high milage group were elites that used steroids).

>>42628857
people in africa run to school for hours and you're afraid your hour per week is too much?

>>42628857
I run 70-90 miles a week and am fine, I personally know some guys that do up to 100 and even over that per week and they're fine as well. As long as you don't have some kind of preexisting condition you shouldn't have a problem with running "too much".

I usually run once 5 or 10km every week, but last week i walked 20kms.

Hope I will make it tomorrow desu.

>>42631596
Please explain how you don't ache. And how much food you eat.

Thank you

ping

>>42631715
I think it's a combo of good form, good shoes, foam rolling, and a lot of mobility/stretching plus eating really healthy. I don't remember exactly, but I probably consume in the range of ~3500-3900 calories depending on the day's mileage.

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Guys why does my right foot get stiff a mile in? Like it just stops moving correctly and becomes rigid to the point where im slamming the pavement with it. HELP

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I hate when my gym closes for the whole week for annual maintenance. It's fucking with my gains brahs.

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the heat and humidity is upsetting me
>be me
>post same shit every thread
tempted to do hill work at the local shopping mall by just running up and down the stairwells for an hour or so. At least there's aircon.

>>42635881
That looks pretty disgusting

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>>42635881
>humidity
Get on my level

That stupid humidity fucked my shit up

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>>42637346
but I can only do 63% and thunderstorms

Running rest days are to protect your joints and shit, right?
Can I just use an elliptical on rest days and continue making heart gains?

>>42639022
Rest days are also to give a break to your muscles so that you don't get injured. Maybe swimming is a better option.

>>42639022
>>42639347
Another low impact is cycling. Uses slightly different muscle groups. You can rest some and use others, just don't go too hard. I did that this week and burnt myself out totally.

>>42589496
>Arrive at park run late
>See from the car park they've already started running
>Sprint to the start point and get after the pack
>Overtaking many people
>Marshal trying to point me to second lap but shout I started late
>Only got overtaken twice
>Finish with a sprint up the hill
>Official time 34.01
>Strava time from car park 33.46 for 3.4miles

I'm happy with that.

>>42639751
>Finally someone starts organizing parkrun in my city
>Fucking far away from where i live

>>42640767
How far? Could always cycle it first as a warm up?

>>42640862
It's almost 20k. Bike is a good option actually I don't know why I hadn't considered it.

Would a 5k run every morning be too much?

I have a half-marathon to train up for on 15th October. I can do 5k in 30 mins, 10k in 1h 10. Never run further than that yet...

>>42640954
35 k a week if your used to it its fine but
Id build upt to it
get a decent training plan
the nike app generates training plans based on your current fitness state an

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>>42589496
CYCLING MASTERRACE REPORTING IN

faggy runners, don't even know what a real quadriceps feels like lul

Enjoy your knee-pain when you're 50, meanwhile I enjoy the wind on my skin.

>>42641084
Just installed it and run through the plan. It only let me set the race date for a week after the race, but that's close enough.

Will give it a crack, thanks!

Recovering fatfag here. I've started almost three months ago, using this "couch to 5 k" app and this week, I had 7.8 km, 6.2 km and 6.5 km, usually at around 5:30/km. I'm trying to prepare for the "5 k to 10 k" program, starting in two weeks, maybe even starting Monday if I feel like it. What am I in for? I've also read about "steady" and "tempo runs". How fast is this? Any general advice for a relatively new guy like me?

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Keep it up lads, we're all gonna make it! Pic related is my long run with my team this morning. Ended up finishing with a 5:59 13th mile and a 5:30 last mile.

>>42641596
Fucking hell, I can't run a single mile nearly as fast as you can run one of 14...

>>42602789
dont but expensive running shoes. its almost never worth the money

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>>42589496
12 trips back and forth from couch to fridge... maybe a mile?

How do I work on speed?
I was told running long distance would help with speed. When I started I would run 6.5mph for 4 km now I'm pushing 10km at that pace but my mile time has barely improved

>>42641973
Don't worry about it lad, I've been running for ~8.5 years and am a college freshman. It just takes time.

>>42642124
Add in some stuff like tempo runs, fartleks, intervals, etc.

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Thanks to everyone who suggested trail runs. It really kicked my ass, but it was exactly what I needed to break up the monotony. It was way more fun than any kind of run. Hopping rock to rock, struggling up the sharp hills (also jumping rock to rock), running through mud puddles because there was no other place to go, and dodging tree roots is something of a breath of fresh air. So again, thank you all.

>>42643147
>morning run
>3 hours
I can't imagine running for that long. Longest I've ever gone for is 1 hour.

>>42641143
>implying we don't do both
go back to >>>>>/n/

>>42642268
I don't really get the concept of tempo runs vs regular training runs. I just run at a decent pace that feels sustainable, maxing my heart rate without getting diminishing returns so I can be at high heart rate for a longer time.
Will get started on intervals and fartleks tho

>>42643686
Tempo runs up your lactate threshold. Intervals up your VO2max. Being "at a sustainable pace" with a high heart rate is more along the lines of aerobic threshold and recovery.

>Any new gear that you've been enjoying?
Just got a Garmin Fenix 3 so I can actually monitor my heart rate without actually looking at my phone all the time and because I want to start training for triathlons.

Speaking of heart rate, for how long are you supposed to train when you're training with a heart rate monitor? I run around a park that's about 1 km long and I keep my heart rate in the 140-160 range so my pulse and pace is very consistent, do I just stop running when I start to see my heart rate averaging above the 160 mark or do I just slow down and keep running, or what?

>>42643575
After about 2 hours, it becomes more along the lines of fueling than anything else. Just increase your weekly long run by 5 minutes, then maybe taking a week off every once in awhile, and you'll eventually get up there.

>>42643744
>taking a week off every once in awhile
Not that guy but I am not really good at doing that. Been running around 45km a week since Christmas, sometimes more, sometimes less but that's the complete average since then.

Probably should take a rest.

My knees keep getting sore. Fuck my shitty joints, this is really frustrating. I'm not sure I can really swing running distance.

>>42643883
How long you been doing it? Distances, times, totals? Try changing what you run on. trails and shit. try those.

Also watch your form and stretch. My hams are all tight right now because I'm a "took a day off and didn't stretch" fag.

YMMV etc etc

>>42643883
Alternate running with swimming and cycling, especially swimming.

>>42643926
I've been at running for like 2 months. Running every other day. I was trying to bridge the 5k-10k gap, before knee ache began in left knee like 2 weeks ago on a "stretch" run (seeing how far I could go). Made it 8km before knee started giving me issues, I stopped 1km later finishing at 9k (fucking annoying getting so close to 10k). I run an almost 7 mph pace. Haven't been able to run in the weeks since because after a kilometer or two my knee pain returns. Can't afford doc visit. Just waiting and hoping it goes away mostly.
My stretching consists of walking until I gradually work up to my (slow as-is) pace. Is this retarded?
I run on a combination of unpaved country dirt/gravel roads and paved residential roads. Could the "bouncy" running track material help prevent this in the future?

>>42644129
>2 months
>too far too quick
>overuse
R.I.C.E. it (search)
swim, stretch, rub it.

The pace isn't the problem so much as how you got there. "Gotta go fast" happens later and is developed over time.

>>42644199
You really think it was an overuse injury? I thought I was playing it safe by running every other day, hahaha.
>R.I.C.E.
>Rest
got it.
>Ice
Isn't it a bit too late to ice for inflammation?
>Compression
Good idea.
>Elevation
Again, isn't that for just after an injury occurs?

Will start swimming to keep my cardio training up while my knee recovers. I know nothing about it tho, will have to do some research.

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>tfw going to sleep comfy thinking about my long run tomorrow

>>42644623
>tfw my calf started acting out for no reason and I'm not sure what to do about my long run tomorrow

>>42644623
We just got a new coach and now our long runs are on Saturday. It's so weird when I've been doing them on Sunday for years.

>>42589688
72.4, plebs
Just kidding, but if you keep at it, you'll get there eventually.

I did a bad thing
>run 6 miles
Yesterday I ate shit
>salads.gif
now feel
>ill
>grumpy
>angry
>tired

>not ketofag

all my what

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Hey Heel-strikers,

My name is Midfoot, and I hate every single one of you. All of you are flatfooted, low cadence no-lifes who spend every second of their day heelstriking. You are everything bad in the runny. Honestly, have any of you ever done a midfoot strike? I mean, I guess it’s fun having shin splits of people because of your own bad form, but you all take to a whole new level. This is even worse than telling people to lower their cadence on facebook.

Don’t be a stranger. Just hit me with your best shot. I’m pretty much perfect. I was regularly run 100 miles a week and have a perfect cadence. What distance do you run other than 5k? I also have a perfect midfoot strike and a perfect running shoe (I just qualified in Boston in them; Shit was SO cash). You are all dumb heel strikers who should just get bad knees. Thanks for listening.

Pic Related: It’s me and my perfect form.

>>42646738
>not forefoot
lmao get out

>>42646933
Enjoy your achilles tendonitis.

>>42646959
enjoy a 11+ second sprint time

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>>42647038
>sprint

>a 4chan run general where you can call people faggots and make fun of others for being slow

Oh god possibly the one place more brutal than letsrun.com. Amazing.

>start running career with freshmen track in high school
>get pretty okay by freshmen college, run 15:55 5K
>start suffering from debilitating nerve pain that weakens my legs, have to stop
>take a break for nearly five years
>research heavily, find out what's going wrong in my body, make proper adjustments
>start running again about 6 weeks ago while still recovering from nerve pain

I took running 6:40/mile for granted and now I can barely do 8:15/mile after 6 weeks of training. Do not take fitness for granted. I'll thank myself every which way and out if I ever get back in that kind of shape again.

>>42589496
>Run on fat
>Cereal killers

Jesus christ, who came up with this shit?

>>42648115

Guess I can post my runs and what to expect.

Who else is /longrun/ later today?

>>42623172

Calories are still what matter in terms of energy of weight loss/gain.

All the fat you eat gets stored.
The more carbs you eat, the less fat you oxidize, that's why high fat diets can still work for fat loss, because your body will just oxidize the most prevelant macros you're eating for energy.

After a minimum healthy ammount of fat(around 40g a day) it's absolutely unnecessary to eat more of it.

You feel a lot better on carbs because your body isn't on a pseudo fast all the time.
Fasting and ketosis adaptation have some things in common, if you get on a ketogenic diet for the long term you'll feel like shit and it will not get better, the adaptation takes place in a fucking week on average, might even happen in 2 days if you fast for one entire day.

>>42592272
>So 150 million people could see huge benefit in becoming keto adapted.

No, this is retarded.
What makes you think it's good for people to up their fat intake let alone make it their main macronutrient?
It's all fucking calories when it comes to weight management, ~80% carb diets have worked time and time again on overweight patients ad libitum.
Why? Because it's hard to overeat on foods that are mostly carbs.
It's easier to get fat on onlive oil than it is to get fat on soda.

I feel a lot better on carbs after the last two days snafu. Refuelling today and being carb heavy has helped recovery.

>you can't outrun the fork

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>>42609722
It's not really a nice font

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>>42609722
>you will never go for a long run in the forest with daisy

>>42641434
p-pls respond ;_;

>>42641434
A tempo run normally means that your pace is right on your lactate threshold, so it's a pretty fast run but not race tempo. Conventional wisdom says the pace should be at the top speed you could sustain if you were racing for an hour and your tempo runs would be for 25-30 minutes or so

Noob here.

What are some cheap running shoes for me to buy as some starters. I will be running mainly on roads since i live in a city.

Also how do i find my shoe width?

>>42641161
OK make sure you dont overexerte yourself before the race that last training week is easy for a reason

>>42645691
I prefeer saturday or friday for real long runs since i feel pooped the next day and just want to sit on my ass ans watch anime

>>42649248
If you can find a store, go get fitted by a pro, don't just buy blind or wing it.

>>42649634
it's why I do a Friday night long run. Cooler air, darkness, less people. Saturday to get over it, Sunday to recovery run. Back on the road Monday.

>>42643731
Does nobody here train with heart rate, or what?

>>42643731
>>42649681

I have the Garmin Forerunner 35 which has an optical heart rate sensor built in. Apparently it's fairly accurate as long as you're not doing ultra high intensity intervals and such.

How's your pace looking at? If your heart rate starts eclipsing 160 but you're maintaining the same pace, I imagine it would be worth it to keep pushing to build endurance. Your heart is a muscle. Straining it (within reason) will make it stronger and keep your heart rate/effort the same even when going longer distances. If you want to add 10% to your mileage every week, I really see no harm if the heart rate goes above your goal for that extra bit.

Also, if you're a stats junkie like me, monitoring objective numbers can be fun, but don't empirically limit yourself by them. Feel free to open up, run without the HR monitor once in a while (or at least don't look at it) to tune in psychologically to your pace and effort.

>>42648115
>getting trolled by the trolls
Don't feed them.

>>42649681
I don't rely it while running. I tend to use it to gauge how I felt about the run after it happened do I can correlate to training stress to see my progression/regression.

Was going to buy a forerunner 235 but it looks like the Vivoactive HR can do the same things + more , what is the drawback ?

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>GOTTA GO FAST!!!

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What is an appropriate break after a run for someone who just got back into running? I've had runs like this for the past three days but noticed shin pain getting worse after each one but eventually fading away come next morning. Is a days break sufficient?

>>42650478
The display of the Forerunner looks more appropriate for a smartwatch and probably makes things like reading messages easier. The Forerunner is also a bit thinner. The internal storage offers more capacity than the Vivoactive.
I have my vivoactive for a week now and am pretty contend with it, still has some basic functions like media control or notifications, wasnt exactly looking for a smartwatch with tons of daily business functions. No clue how accurate the heart rate sensor is though.

>>42652836
I ended up getting the forerunner for 230 €
Hyped

>>42648132
Someone who don't do sports
Mostly a fat ketard guru

>>42652836
>who just got back into running?

You've run before then? How much, long, fast did you run before?

I myself took a five year break and am doing the same thing. I started off with a mile every other day, with a 2 mile "long run." I ratcheted the mileage up by 0.5 miles on average every other week and actively tried to drop my pace 5 seconds per mile.

I found this progression has worked pretty well. High school hammered the concept that every run has to be a tempo run, so I'm learning to adjust my pace accordingly, but I haven't had too many problems yet.

>>42595025
>27 miles this week
kek, that kind of mileage is trash tier and no doubt you are lying about being on a collegiate team.
T. d3 college runner just finishing up a 75 mile week

>>42655034
are you retarded? He made that post on tuesday evening, so his "week" is 2 days (monday and tuesday).

Did I just get baited? Here, have another (you)

What can I do about runners knee?

>>42656200
>running injuries and how to treat them
https://runnersconnect.net/running-injuries/

I ran through my shoes today, and bought some $50 nikes to replace them, I've got a 10k on Saturday, what's the best way to break them in before then? Will I make it, or are my feet fucked?

>>42656277

>6 days from now

How often do you run? Running everyday should be fine. If it's really that much of a problem can you run in the old shoes?

>>42657347
Usually 5 days a week. Semester just started so my usual routine is a bit off kilter.
I'd rather not try and run in the old ones, they're pretty beat up. I'll do it if absolutely necessary.

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Comfy falls runs are the best runs

>>42657545
I can't wait, I'm sick and tired of melting when I go out.

why do my testicles hurt after a run
it's cancer isnt it

>>42658305
http://www.livestrong.com/article/388533-pain-in-the-testicles-after-exercise/

or it could be as simple as a clothing issue. either way don't gamble with your nuts, go get it checked out

>>42648980
That sounds impressive. So 5:30/km is barely jogging then if I understand that right? Damn... Is there any rule of thumb in terms of pace? My only helper is the GPS on my phone.

Tonight I am going to go and do speed work (400m repeats) for the first time ever.
>running a year
>mix up the distances for variety
>sometimes throw in hill repeats
NEVER do speed stuff. fuck.

Hi /run/. I'm in the Army so I run a lot, but I'm not very good at it.

I have two problems that I was wondering about: I get shin splints along the front and side of my lower tibia as well as bad calf pumps. Also, I just noticed a slight indent in front of my tibia (not sure what this means).

The other problem is that the tendons behind my knees kind of "pop" and lock up when I run. This isn't too painful but it feels awkward but I have to slow down and shake my leg out. I feel like this could lead to some problems in the future.

What should I do?

>>42659755
Talk to a physio and stretch your calves. My right calf knots up behind the knee if I over extend it. tightens right up and I'm then limping. Bad form for me I reckon.

But see someone about it. The shin splits will work themselves out with time and attention to form and foot strike etc etc.

My speed work sucks.
old fag can't into fast twitch

Did my longest run yesterday of 18 miles, up 6th and around Central Park twice.

Got the NYC marathon in November, my first race ever.

Literally riddled with injuries, got shin splints for the first time.

>tfw injured

>>42661172
>>42661827
That's what I fucking hate about running. I guess I'm predisposed to running injuries, but I have to progress painfully slowly or I just injure myself and can't do anything for a month.

>tfw 10k race in 2 and a half weeks

gotta go fast