/run/ thread I did a 5k followed a few hours later with a10k.

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>>42724681
Depends on what hurts, if it's your knee ice that shit and keep your leg elevated, same goes with ankles. If it's your Muscles make sure you sretch immediately after and rest keeping them warm so they don't go stiff.

Last tip: STAY HYDRATED AND REST

>>42724681
run a 20k

Rest
Ice
Compression
Elevation

And chocolate milk.

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Just started running a few days ago, are there any general running tips I need to know, or do I just go out and jog around until I feel like I'm going to die?

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How the hell does one regularly run many days in a row? My trainer had me do running three days in a row and it fucking killed me that I didn't get the 16 miles I was required to do today. I literally crashed .2 miles from completing it. I can do long runs. I can do speed drills after a recovery day. I can do speed drills two days in a row. But three damn days...

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>>42724681

Not doing a spartan run.... Weak....

>>42725116
If you don't die tomorrow you should probably be safe and kys instead

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>>42725242
>autistic ellipses
>somehow fucking up Spartan Race
>worthless disparaging comment bringing nothing to the thread

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>>42725273

What... Did.... You... Say......

>>42725202
Learn to pace yourself. When you establish an aerobic base, then you can learn how to run fast by doing speed drills.
Don't heel strike or run on your toes.
While establishing your aerobic base, don't be afraid to do some walking.
Once you get further along, get a good pair of shoes (if you need to go cheap, Saucony Cohesions or Asics Ventures are two decent cheap shoes).
Learn proper cadence.
Don't overstride.
...and a bunch of other stuff about proper form blah blah blah

>>42716823
No, one of the cringiest was last year when some anon found out a girl was training for a marathon and kept pestering her for tits any time she posted. Another was when an anon posted a marathon time, said it was a common time for a female, which lead one anon to get the results, put them in a spread sheet to deduce which of the females who ran the race posted.

>>42725314
oh fuck you're actually faceposting
maybe try getting under 30% bf for the next race
>having to lie down after a measly 5K

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>>42725396

Well I bet I do better than you.

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>>42725439
I can guarantee you don't

>>42725318
so get to where I can run like 2-3 miles slow then build up?

>>42725439
You should be cutting, dude

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>>42725529

Lol he only has a super, i have a trifecta

>>42725529
Fuck outta here with your finisher medals. I'd have more respect if you posted your times on a gps watch with heart rate visible.

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>>42725579
>>42725529
>bragging about meme runs for normies and fatasses
lel

>>42725242
>>42725314
>>42725439
>>42725579
Have never heard of this before. Is the purpose of doing one to have pictures of yourself doing it?

>>42725236
I'm close to completing my first marathon plan and I cut a lot of miles on my first weeks. It will get better later on.

>Running
Cyclist here. Enjoy your knee surgeries in 20 years.

>>42725621
I think that's the gist of it

>>42725621

Yeah plus you get a cool participation medal to show friends and make them think you actually did something. Even though you came in 1200th place.

>>42725646
Enjoy your impotence in 20 years. Memes aside, I plan on running until I'm in my late 30s and then switch to biking actually. I just don't have the time to bike a lot and running is just way more fun. I wish I wouldn't hate swimming so much, it seems like the best way to do cardio and I could do triathlons....

>>42725686
You know, after 20 years of cycling, impotence isn't an issue. It's actually the opposite if I don't exercise.

Do you guys run on a flat or try to go for as many hills as you can?
(Running in the gym is not allowed)
Hitting a hill repeatedly is so huge on getting your leg muscles going.

Also running in the early early mornings or late in the evening when the air is cold allows me to run SO much more.

>>42725686
Similar
My "old age" sports are Tennis and Swimming.
Before you complain about Tennis still being a bad sport for your joints; go to a tennis court and watch some 80 year old looking guys hit the ball harder than most late teenagers even could and playing a ball for seemingly ever.

>>42725754
Flat as much as possible on speed drill days (intervals on track, tempos in town) with exception of hill repeat day (once every two weeks). Mild hills on recovery days. Long run depends on what I'm in the mood for: trail runs usually have long and steep vs rail trail which is pretty much slow descent then ascent coming back.

Threadly reminder lads https://www.strava.com/clubs/fitizens

>>42725646
>Enjoy your knee surgeries in 20 years.
Oh boy, this myth again!

https://www.ncbi.nlm.nih.gov/pubmed/16790540
https://www.ncbi.nlm.nih.gov/pubmed/18550323
https://www.ncbi.nlm.nih.gov/pubmed/9489830

It's shitty form and overdoing it that ruins knees.

Ran my first race today, 5 miles.
Ended up with a 38:30 (I was on a 7:20 pace for the first two miles). It was fun, but I really need to work on being consistent with my splits. Certainly my best time for that distance, though.
I've been planning on running a half marathon, but I was wondering, should I work on my speed first?
I was thinking of trying to get a sub-20 5k (I think I was at 23 the last time I ran one on my own), or should I focus on putting on the miles?
Thanks for the advice from >>42713996, nonetheless. Next year I'll be sub 7. I'm sure of it.

Is couch to 5k good for someone who lifts but does basically no cardio at all?

If not is there a better program? I want to just follow some track and end up running a few miles a week.

>>42726316
>Is couch to 5k good
depends.
Were you even remotely tired?
What was time?
Just flat or some hills?

>>42726316
What're your goals? Are you looking to actually run a 5k, or are you just looking to run away from your problems?

I ran 5 miles today for the first time in probably 2-3 years. It took me 49 minutes which I am not particularly happy about. I'd like to be able to do 40 minutes by mid october. Is this a reasonable goal? I can run maybe twice a week just because of blisters and ankle soreness.

I am struggling with having really flat feet that overpronate a lot. Is this something I should see a podiatrist for? Will they be able to help me?

>>42726371
??
I don't care about races at all I just want to get exercise and be in decent cardio shape for health.

>>42726075
Should be in the OP.....


/run/ General
Old Thread is dead.

>Training Plans
https://www.halhigdon.com/training/
https://www.c25k.com/
http://www.ultramarathonrunning.com/training/

>Strava
https://www.strava.com/features

>Sharing on Strava with the /fitizens/
https://www.strava.com/clubs/fitizens

>Pace Calculator
http://www.helpfulrunner.com/tools/running-training-pace-calculator.php

>Stretches
https://www.runnersworld.co.uk/health/the-rw-complete-guide-to-stretching-for-runners

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

>How to Buy the Right Running Shoes
http://archive.is/VGoxG

>running form
https://www.youtube.com/watch?v=e7m205ZIxBE

>Sprint Training Advice
>A number of current and former professionals and coaches have posted in this thread. Read it thoroughly.
http://www.letsrun.com/forum/flat_read.php?thread=4995196

How far have you run this week?
What are you working on?
How was your last run?
Any new gear that you've been enjoying?

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>>42725686
>>42725646
I do both and I have the endurance to keep up with you, and catch you and stuff my raging boner down your shit talking throats you washers of other people's underwear.

Now go away before I taunt you a second time!

>inb4 taken serious

Teasing aside, I got into running because "bang for your buck" you get a better work out than cycling "overall". The cycling now takes second place and is used when I have to rest the shit running fucks up.

>>42725376
For the sake of correctness, it was feet, not tits.

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>>42725376
>Another was when an anon posted a marathon time, said it was a common time for a female, which lead one anon to get the results, put them in a spread sheet to deduce which of the females who ran the race posted.
Fucksakes

>>42726470
Then pick any training program, and just repeat the first week over and over and over again.

>>42727048
[autism intensifies]

>>42727134
would you recommend any?

>>42725686
Try rowing

>>42725236
means youre going too fast

My lower back always kills me when running for more than 1-2km. Is it my bad form, my shit back or I'm just not used to running?

>>42725202
Buy new shoes.

Start off slow.

Don't run every day

>>42725202
Do your stretches. Go slower than you think you should. Don't run on your heels. Do your stretches.

>>42725054
It's the hips, like the connection between my leg and my hip. Especially my right.

Recovering fatfag here. Started four months ago and nowadays, I run about 7 km at 5:30/km. I'm training to get to 10 k before my birthday in late November and recently, I noticed pain in my upper soon-to-be abs at the last km. What's causing this? Also, is there any rule of thumb after how many km you should get new shoes? Thanks in advance!

>>42729132
>shoes
some say 300 miles, some more. Depends on surface. I do tarmac and roads exclusively. I swap out my runners around 390-400 miles.

>>42728684
If your muscles tense up (erector spinae) then you probably have tight hip flexors - it's very normal for people who sit down a lot. Google "Couch Stretch" and work your core and glutes.
If it's not this then sorry I can't help, it's just what I'm going through myself at the moment. Hope it helps!

Is it normal to get really stiff knees right after finishing a run? Like if I raise my legs to a 90 degree angle they feel really stiff, but it passes after like 15 minutes.

Adidas response 2 techfit

Approved shoes for running?

>>42729539
approved shoes are literally anything meant for running that you didnt get in a supermarket or for less than 50 bucks

>>42729539
>Adidas response 2 techfit
you decide, your feet are not my feet.
https://runrepeat.com/adidas-response-boost

>knee pain after 2 weeks of running

THIS SHOULDN'T BE HAPPENING, RUNNING WAS MY PREFERRED CHOICE OF CARDIO, FUCK THIS GAY SHIT

>>42729836
Blah blah blah check form, shoes, don't go too fast, cadence blah blah blah.

>>42728822
>stretching

this is really underrated desu. Helps prevent injuries and can help you get quicker by opening up your stride.

>>42726820
the 'bang for you buck' argument in running vs cycling is a good point. I love the feeling of going fast on a bike, but it takes like 1.5 to 2x the time it takes to run to get the same cardio benefit .

That being said, watching pro cycling is a million times more fulfilling then watching a marathon or 15, 5k, 10k on the track

>>42730747
>watching things that go fast is more enjoyable than watching things go slow
Thanks for enlightening me!

>>42730747
>the 'bang for you buck' argument in running vs cycling is a good point. I love the feeling of going fast on a bike, but it takes like 1.5 to 2x the time it takes to run to get the same cardio benefit .

iktb.

My city is utter shit for cycling because there's no decent cycling roads that's longer than 2km, barely any hills and drivers hate cyclists

Gonna go run on a track today to check if my knees respond to that better than asphalt

Wish me luck ~~~~~~

>>42730829
>and drivers hate cyclists
Don't be like that anon, everyone else hates them too.

>>42728684

you have a weak core and are probably not keeping your chest straight and high while running, try incorporating some planks

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What shoes are y'all wearing lately?

I have these (pic related).

Feels like I have pillows underneath my feet when I run on pavement. Feels like wearing a pair of comfortable slippers.

The color is called "Dark Shadow" so I call them my Tokoyami shoes :^)

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Is it normal that on some days you just have less endurance? Usually I run a 10k 2-3 times a week, but today I could barely finish 5k. Was terribly exhausted and had a massive headache for 15 minutes after I was done.
I don't understand why. It was just colder outside than usual when I go running, could that have something to do with it?

>>42731020

Were you warmed up and ready to run before heading out in cooler weather?

I usually do the r/bodyweightfitnness warm up routine and sometimes some jump rope before heading on a run.

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Post training logs. First marathon in 2 months.

I don't know what the triangle under today's run means. Races change the color of the circle and it's not marked as one anyways. Maybe it just means this is the current day? I never look at the training log, just the dashboard.

Also signed up for the Hong Kong Marathon lottery. If I get in, I wonder if I should run with a mask on.

>>42730996
Currently wearing Gel-Flux 2s, which is the last Flux model to have 4e.

>>42730868
The track always hurts me so much.

>>42731020
I often run 15 k + but sometime I feel like pure death before 2.5 k , but it usually always come back to normal , It's just that sometime I need a lot of time / distance to warm up

I have to run a 2.4k in 11 mins today

This is literally the worst thing ever. I don't know how I'm gonna do it.

I don't get how you guys find it so fucking easy.
Running HURTS ME. IT HURTS.

>>42731288
how do you set goal ?

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>>42730868
I hope you get horrible mangled in a freak cement mixer accident that leaved you crippled form the neck down on your way to the track you fucking faggot.

>>42731368
r-rude

>>42731364
It might just be a premium thing, but on mobile go to the top of the You column and hit the pencil. On desktop, the right side of your profile page has a goals box.

>>42731368
>tfw this might come true because it's a 10 minute bike ride through the city and traffic

p-please don't say stuff like that

why did my forerunner lost around 4 hours of tracking ?
the run I did during that time is here but the steps & calories & hear rate isn't .
I was a 22k steps i'm only at 9k now , was at 2700 kcals , now only at 1900 , it lost all the info of the last 4 hours

What do you guys run in in terms of underwear?

I've worn loose boxers or none at all. But wondering if briefs to give some support would be better/

>>42731680
these
>adidas Men's Sport Performance Climalite Boxer Brief Underwear

>>42731680
I wear either actual running shorts or half-tights. Better than having to wear underwear while running desu.

>>42732063
>Actual running shorts

Is that where they have a sort of mesh layer underneath?

>Half-tights
Does your package not stand out a mile in those?

Good lord running on a track is boring as fuck. 5km feels like an eternity, where as if I'm running on a road it goes by so fucking fast it's not funny.

>>42732468
I run on a treadmill and every minute is hell

>tfw I realise there is a running thread in /fit/
Newbie here, still can't do 10k comfortably. When do I switch from
>run REST run run REST run REST
to
>run run REST run run run REST
?

How do you guys handle your phone when running?
I know you don't need it, but I like to listen to podcasts while running and don't want to buy an mp3 player. Are those arm band things any good?

>>42732580
Yeah, I use the armband thing for my key and phone. Don't feel that it's there at all when I run.

>>42732580
I used to use an armband but I've switched to a watch and left my phone in my car. Even though there's no way to listen to music, it was worth it because the watch is so much lighter. It's not like running takes that long anyway.

>>42732207
Running shorts have a mesh/junk-holder yah. Half-tights are typically just a tiny bit looser than say compression shorts so they hold your dick in place without making it stand out too much.

>>42732580

I have a running belt and a pair of bluetooth sport headphones. Best set up imo.

First time posting on /fit/ so don't bully.

I am totally new into runnning

Started to run two weeks ago 4 km without stopping, which I was able to do in 30 minutes. Now I am doing it at 23-25 minutes. Should I add more length, or should I still do this track? I feel like I amble to do more.

>>42733371
Be careful starting out, because it seems like most people push way too hard when they first start running and injure themselves. Best to increase weekly mileage at first rather than single runs. Increase the number of runs you do per week and then slowly increase mileages. Once your mileage gets high, cut down on the number of runs per week and designate a slow long run which is really long.

>>42733432
So it's better to run 10km every other day instead of 5km every day?

What is the optimal time of day to run?

I just ran at 7pm but had to call it quits cause it was so dark I felt tired.

>>42733636

morning is the best time because you don't have any excuses. you just have nothing to do except wait around for work or the day to start so why not start it off with a run when i try to motivate myself to run in the evening, it never happens. always just feel too tired to do it

>>42733607
No it's like you need to build base fitness before running long, like: each line is a week in miles
3x3m
4x3m
3x4m
3x4m+2m
4x4m
3x4m+5m
2x2m+3m+4m+6m
2x3m+5m+7m
2x4m + 5m +7m

This is just something I came up with on the fly so don't take this as a training plan, but this is the idea. The general guide is to increase by 10% miles per week after you get past 10miles or so. But you should be varying your runs to a certain degree. The vanilla way is 4-5 runs per week with 1 long and slow, 2 normal pace, and 1-2 tempo/speedwork short/intervals.

>>42733731
hmm, I'm not the original guy that's new to running.

I can comfortably run 10k, but I like to run every day so I run 5-6k every day. But I'm having some knee issues and think wonder if running every other day would be better, hence running 10km every other day.

>>42734133
Really, you should have at least one day of rest per week. I know streak running is popular, and I used to go 6-8 months without a day of rest, but it can really limit your ability in speed and distance. Most vanilla training plans like Higdon are 4 days of running and 1 day of cross training, but that's pretty light unless your long run is 10+ miles.

>>42731680
Careful. I've had friends get testicular torsion from not having enough support.

>>42734609
I've heard about it from cycling, not from running.

I was thinking of getting some tight briefs to hold it all in place.

>>42724681
I want to get into running but my tendons really hurt when i go longer than 20 minutes. I feel it on my outer foot and it sort of wraps around the ankle. I'm 200lbs, do I just need to lose weight? I bought good running shoes too. I've been trying to just run faster rather than longer as a work around.

>>42734918
lose the weight fatty.

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>>42724681
live in a shitty neighborhood, want to get my aerobic base up. just bought this

how'd i do

>>42735014
All treadmills are bad.

>>42735034
can you elaborate?

>>42734918
I'm 210 (6'5), stop being such a baby, manlet. .

>>42735047
Treadmills are awful.

Nothing more to expand. If you live in a rough area, it'll give you a reason to run faster.

>>42735094
cool, round it off with one more meme response and i think we're golden

>>42735014
Drive somewhere to run?

>>42735121
don't have a car

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>>42735127
walk somewhere to run

>>42735106
Running on a treadmill just doesn't compare to the real thing.

holy shit this thread is garbage

>>42724681
Ran a 5k in a race this weekend at 24:20 in 100 degree weather. My best ever was a 5k in 20:20, but that was when I was practicing harder and it was 50 degrees.

I threw up three times in the last 400 meters. I always get that feeling at the end of the race, never anywhere else. I'm starting to think its psychological, and maybe I shouldn't try to really push myself hard at the end.

Thoughts?

Is running easier in the cold?

Can a person run faster when it's 45 than when it's 75-85ish?

>>42735464
Not a scientific study, but I find running in heat makes me tired much quicker. Probably dehydration happens quicker.

>>42735464
Theoretically no since warm air has less resistance / drag.

>>42735464
from personal experience, most definitely. see this>>42735437
Heat makes you thirstier and more dehydrated. Its much easier to run in the cold.

>>42724681
I did 10.5 miles a couple days ago.

Everything was hurting after that run. Typically I do 5 - 7 with a full day's break in between. This is the first time I pushed and broke 10 miles. I took a hot bath and then iced everything that hurt. I haven't ran since then and don't plan on running for another 3 days.

>tfw 200 pounds but still a good runner
>tfw it results in every joint hurts on long runs

>>42735483
I don't think anybody in this thread runs fast/long enough for air drag to have a large enough negative effext

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>>42735672
>he doesn't run at 30mph

lmao

>>42735696
>my fastest 5k is only 9 mph
feels pleb

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I do a 10k 6 days a week should i keep it up or should i change my frequency?

>>42736496
What's with the many 10k distance posts? Is the OPM meme hitting the /run/ thread now?

>>42736563
No 10k is just the distance I've naturally become accustomed to.

>>42735379
does it get your heart rate up

>>42736785
Does it activate your almonds?

>>42735464

Yes.
https://rw.runnersworld.com/sub-2/

>When French researchers analyzed the finishing times of 1.8 million marathoners over a 10-year period, they found that a race-day temp of 43.2°F produced the quickest times overall.

>>42737367
>race-day temp of 43.2°F
Fuck that.
>28TH Runcorn

>>42737099
there's that last meme response

thanks brah

>>42725236
Honestly your weekly mileage is not even close to be supporting those long runs you have.
23.5 mile long run on a 38 mile week? WTF is that? You need to seriously up your weekly mileage, and if you are having so many problems doing 3 days in a row you're going too hard when you're running.

>>42731680
I got some integrated brief shorts. They are great unless I'm going over like 12 miles, then they get waterlogged and chafe the shit outta my dick unless I keep them pulled up to my ears the whole time.

>>42732580
I hold my phone in my hand so I can catch pokemons, like a normal weirdo.

Should I work on increasing my overall mileage, or my short distance speed, first?

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>>42724681
My new outdoor job has me absolutely exhausted everyday, I've fallen off the cardio wagon and have only been lifting recently. I'm thinking of quitting just so I can get back to smashing 10ks.

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>>42738250
Bumping this question.

What's the etiquette for using a treadmill at a gym? I usually run around my neighborhood and have never set foot in a gym, but I'll be out of town for a few months - considering joining a gym as an alternative to figuring out the good running routes in an unfamiliar city and acclimatizing to running in colder weather than I'm used to.

>>42730747
>but it takes like 1.5 to 2x the time it takes to run to get the same cardio benefit .
have you tried rowing

>>42727244
idk what those guys are saying but d C25K, it'll get you in good shape and then you can maintain or go further when you're done

>>42735106
Kek

>>42731313
Ive been in your boat mate, had to do PFAs in under 10:30. My first ever one was 10:36, second one was 10:06, im currently at around 9:14 average, 8:40 on a really good day. The max you should be running is 5k. Do a routine of one good pace 5k a week, one session of 800m repeats each rep at best speed, and then one 1.5 miler at race pace. Dont overdo yourself, have rest days, stretch off, good form etc.
Currently I do 800m/half mile in about 2:30 and im working on being able to turn around and do that again with less and less rest time so hopefully i can get my time down to the mid 7s. Best of luck.

IS there any reason to ice when you're not injured ?
would be a good idea .

>>42735056
You're also retarded. You're 6'5 and 210lbs. That means you actually aren't very heavy, relative to your size. Your tendons and bones are probably much stronger than an anon who is 5'8 and 200lbs. Your actual weight isn't terribly important to the argument. It's your weight relative to bone density, tendon strength, etc.

>>42734918
Yes, you just need to lose some weight before you can run without causing injury. Try, swimming, walking, cycling, an elliptical, etc. until you are closer to a healthy weight. Also, build up slowly, if you aren't fit, you need to give your body time to build strength in the appropriate places for running, something that your body is not used to doing.

almost 11k tonight, post-work, post-commute cycle (16km total for the day).

feels good, took it slow and easy.
>timeonfeet

>>42738362
If you still go running outside in that new place you'll get to know the city much better though.

>>42738250
>>42738355
Overall mileage. Though it is my opinion, I think people should be able to do 10k before doing speedwork. The reason I say this is because the speedwork I do usually totals in all (including WU and CD) is 6 miles. To note however that I'm not that good of a runner since I'm more of a recreational runner than competitive. The only reason why I do speed drills is becsuse they do help overall health and I do like to see how far I can push myself w/o injury.

>>42739872
Injury prevention is a good reason to ice after a workout.

>>42741684
For injury prevention should I ice my muscle ( Quads / ham / calves) or my ankle / knee ?

>>42741710
Ice muscle.
Although rolling helps as well

>>42741710
After any kind of exercise, especially running there will be inflammation.
Inflammation occurs, for the most part at where the tendon is connected to the bone/muscle. An ice bath would probably be ideal but if I'd say icing at your knees/ankles would be better then icing the muscle, given there is no injury or at least you don't feel injured.

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>>42735197
run somewhere to run

I have a 5k route, and this morning I had my PB of 23 minutes. How long should it take me to shave those 3 minutes off to get sub20?

>>42735014

Try the superior form of cardio, a rowing machine.

would brisk walking for 30-40 minutes each day build up my cardiovascular system?

i get out of breath easily when i run

>>42743472

Yes

>tfw long run on monday

>>42738385
I haven't, should I?

>tfw short, fast run
Love being done in 20 minutes

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Absolutely dead from this morning's workout lads. It was:
-2 Mile Warmup
-20×400m w/45s rest (pic)
(1-8): 70s
(9): 65s
(10-11): 70s
(12): 65s
(13-14): 70s
(15): 65s
(16-17): 70s
(18): 65s
(19-20): 70s
-2 Mile Cooldown

>>42744335
Fking talentchad, you're like the /run/ equivalent of bodyoreo from /plg/ you even look like him. How much does a single rep of those 400's hurt you? And are the 65/70 splits by coincidence or how much control do you have over the pace?

>>42744335
>bothering to censor your name when you're the top runner in the strava club

>>42744335
>tfw my 400m intervals are around low 80s

>>42744335
What's your resting heart rate?
20?

>>42744459
Lol, i guess it's just a habit at this point

>>42744421
Thanks lad! The 70s are basically cruising, and feel pretty good. The 65s do suck comparably but I've done 400s way faster so I can't really complain. The splits are what our coach had set out for us, so yes very intentional.

>>42744518
Don't worry about it lad, I've been running for a while at this point.

Long distance runners, how do you nutrition? I have a belt with two small bottles and a handheld. The belt is annoying to use and doesn't hold much and water in the handheld gets hot very quickly. I've tried freezing entire plastic bottle and running with gloves, but that's also annoying. Any ideas? One time I set up my run where my halfway point was my car so I could drink water and eat a clif blok package, but because of where I have to park it's difficult to do it nicely without basically running the same streets over and over again.

I have a 17 mile day shortly, completely unknown territory in terms of distance.

>>42735094
My mom had to run home thru the ghetto when she was a kid at her first race she was confused by everyone s tactic of starting the race slow only later did she relize that they just couldn't go faster years of fear sprints had made her faster then the rich kids my mom didn't even have running shoes

>>42744862
Why is the temperature of the water important?

>>42744862
Other anons here who actually do carry water/food are probably gonna be better suited to answer this, but I don't really carry anything with me when I do my runs. Personal preference I guess.

>>42744886
My brother used to run through a ghetto when he was in college. Used to make the joke that he was a modern day Speirs.
https://www.youtube.com/watch?v=76XTG6dFgx0

>>42744892
Drinking hot water in 90+ degree weather sucks.

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How do you all incorporate strength training into your routines (or do you)?

Do you lift on non-run days? I really dislike lifting but I want to have a respectable upper body.

>>42744962
My team lifts on Monday and Thursday, and does core and bodyweight stuff Tuesday, Wednesday, and Friday.

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I did my first marathon a couple of days ago and when I was done I didn't realize I had really bad chaffing on my inner thighs. My nipples were also chaffed to fuck but luckily no bleeding. As a result when doing more long distance runs I'm not going to be wearing a shirt and a friend told me running tights were the way to go. My question is, when wearing running tights, are you supposed to go commando? And I'm going to be wearing shorts over them, but some people online spout insecurity bullshit if you do it. I mean even if I had a 10 inch dick I would still wear shorts over the tights, I don't want dudes checking me out. Sounds like a gay conspiracy honestly.

>>42745124
Yes, you're supposed to wear them commando. Also, don't even worry about it lad, I run in them all the time and literally no one cares.

>>42745124
Wear the tights and shorts.

>>42725621
Also it costs like 50€, and literally any fatass who rides a bike once a month can complete it to get a medal and a shirt

>>42731288
>I don't know what the triangle under today's run means
the triangle points to today

>>42744962

My old XC team did weight training after easy runs, which was every other day. If we did a track workout, we didn't lift weights. This left a day of rest between lifting weights.

If you run recreationally, any day is fine as long as you leave a day of rest between weight lift sessions.

Since you appear to have days you don't run, lift on those days. But again, make sure to have a rest day from lifting weights between each session.

>>42744335
solid workout. training for xc?

>Thursday
3.6 miles
>Friday
rest
>Saturday
5.1 miles
>Sunday
15 mile BIKE
>Today
4.5 miles

Finally getting back on the wagon. Splits were at about 8 minutes flat. Thinking of doing a triathlon. Any advice for new shoes? Literally been running in old basketball shoes this week. Been about 2 years since I was serious about running.

>>42746980
Yup! Freshman at a fairly good D2 atm.

>>42747070
Depends on you. Do you underpronate or overpronate? Check the bottom of your running shoes to see where it is most worn, that is where your feet land the most.

>>42747216
oh underpronation for sure. Is there a general consensus on decent shoe brands around $100? Im guessing brooks for saucony?

>>42747378
Saucony wasn't bad but after a year mine were really torn up. Personally, I like nike vomeros for my underpronation, but whatever works for you anon

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>>42747216
i think the word is supinate, wearing some neutral NB 1500v3s for helping me stay flat. helping quite a lot since i tend to roll on the outside of my foot. the center of my shoes is pretty worn out now ~350 miles on them now.

>>42747378
Saucony for sure lad

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>Doing long distance instead of sprints

>>42744862
I mentioned this is another thread: hydration vest. I replace utilize the part which holds a bladder with food instead. I carry two 20fl oz gatorade bottles w/water in the bottle holders infront of the vest and carry one in my hand, giving me 60 fl oz total. If thst is not enough, I know plenty of springs along the trail I run. In the rare case I need more and there are not any springs around, I have water purification tablets I can use since I always run alongside water sources.

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>>42747707

>>42747707
>pls stop doing what you like doing
>implying long distance runners do not do sprints

>>42747378
I use Nike Air Zoom Pegasus 34 with superfeet run comfort insoles. I have a high arch and supinate and used to get PF all the time. Fine now.

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>>42747707

Nice selective picking.

>>42747839
Is this so the beta long distance runners keep their spirits up while they run?

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>>42747894

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>>42747917

>>42747899
Is your comment the coping mechanism sprinters use when they get BTFO yet again?

I ran today for the first time in probably a week.

>>42731288
What tracker is this?

>>42748136
Strava

>>42748161

More like LAVA.

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>>42747894
>>42747917
>>42747927
kek

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>>42748207

You're probably upset that people that can run your quarter mile time 25 times in a row have a better build than you. ;)

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>>42748256
Why post a picture of thin female to prove your point?

Here, I'll post a counter picture of females so you can understand the situation better a bit.

>>42748291

>looks at my photo and sees a girl
>masculine features are now feminine

Sorry buddy, but I think you swing a way you didn't know before ;)

Shame too because of those "girl runners" could easily crush you in any distance and sprinting event, 100M included. So sad to work so hard yet be worse than someone who is disciplined in the opposite end of the spectrum ;)

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>>42748291

In addition to your other point ;)

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>>42748357
>>42748377

Sorry I don't consider any human under 200 pounds a male.

Don't feel bad for not making the cut :/

Damn this propaganda is getting to me. Maybe I'll do a balance of sprinting and long distance.

>>42748391

Well, thankfully you're not the universal arbiter in masculinity ;)

>>42748407
Ahh I think most sprinters are actually that ripped because they lift weights a lot more than a marathon runner would. Most of these examples are extremes in both sides at the highest level of the sport so take it with a grain of salt or whatever.

I was mostly trolling because I was bored.

>>42748431
I like apples.

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>Tfw want to become an ultrarunner but I haven't even made it past 10km in one run since I started running in 2013 because I'm so inconsistent with my training and can't make running into a routine
I think that part of it is that I'm too paranoid about getting injured if I push myself too hard so I cut my runs before my breathing gets heavy and my heart rate rises above the aerobic zone to the anaerobic zone, but what tips do you people have to make running into a routine other than "just do it lol"?

I want to get into swimming as well, if I focus on swimming for now, will that help me get more mileage for running or do I need to grind out the mileage on the road as well? As in, is swimming more effective for building strength and cardio than running?

>>42747707
>not being able to sprint for long distances

>>42748003
Good job, anon.
Be sure to run tomorrow.

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>>42748407
Sprinting won't make you look like that. Only reason they look like that is because they do a lot of weight training.

>>42748391
>Sorry I don't consider any human under 200 pounds a male.

I hate this meme. Fucking americans and your normalization of obesity. Average person that weighs 200 pounds is fat as fuck. You are probably like that 200lb chick from tumblr that said she has visible abs. If you are 180cm (which is above american average) you should not weigh more than 90kg (200lb) unless you have been lifting for a long time.

Just to brake it down for you, how fat you fucks actually are:
If you are 180cm tall, 90kg (200lbs) and you have 15% body fat, that puts your ffmi at 23.66, which is considered extremely good compared to most of the population. If you are trying to tell me that average american will ever have those stats at 200lbs you are lying to yourself. More like 30% bf (which puts his ffmi at 19 = average).
Pic related, found that fat bitch.

>>42748599
Slow the fuck down and pace yourself. You may find this hard to believe but get this: the majority of ultrarunners actually walk! They actually utilize the run/walk/run just like you learn in C25k! They do this too...prevent injuries! As the saying goes: "walk before you are forced to do so".

>>42748760
I use a heart rate monitor, keeping my heart rate in between 140-160 gives me an average pace between 7-8 min/km, any slower than that and I'd be walking. My goal for now is just to run a 10k without stopping.

>>42748826
You can keep decent running form going as slow as 8 min/km. If you still feel that's too much, then just follow c25k, you'll get there if you have a consistent training

>>42748656

Dude was a self admitted troll. Don't put too much stock into it.

What's the best way to find my ideal pace/distance? I feel like every good runner I meet is so consistent with their mile splits, and I'm always slowing down in large chunks of time every mile I run. Am I better off being inconsistent until I just git gud, or is there more to it than that?

>>42750101
I can do a 5k pretty comfortably with a 7-8 min/km pace, am I supposed to keep doing the walk/run/walk routine when I keep building mileage? What I've read is that you're supposed to increase your mileage with 10% each week without needing to walk, isn't that better?

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>picking your preferred form of training for superficial reasons

>>42751431
If you have to slow significantly to make it to the finish every time you're running you're going way too fast. Maybe next time use the split from one of your later miles of a previous run and see how that makes you feel.

>>42731020
Try other types of training, doing only 10ks will not benefit you optimally

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This morning I saw a chill toado before leaving home .

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>>42752996
and another less chill toado, he was getting spooped when the light was on him

>long distance running thread
>on MY /fit/
BORING
Do some fucking suicides
Do some fucking plyometrics
Do some fucking field sprints

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>>42753024
>>42753024
running is my form of escapism

I wouldn't mind some suicide tho :^)

>>42753061
what the hell is that

>>42753064
it's a snail

Stupid beginner question: what do you do about water in early morning runs?
If I drink water <20min before I run, I feel nauseous, but if I don't drink I get dehydrated quickly.

>>42748391
200lbs is fat as fuck for anyone under 6'4"

>>42753181
Maybe bite the bullet once or twice in a row and pray that your body adapt , once you get serious about running (distance) you'll have to drink during it anyway .

>>42724681
trying this new routine of running 10k every day sub 1 hour (52-55)

is it a meme? should i keep on?

>>42753219
Do it until you come back here and complain your knees hurt and want more advice.

>>42753262
I sleep 8 hours a day and I icebath after every run, works so far

will it help me get my HM to 1:40 ? its at 1:55 atm and im running last one of the season in 2 weeks

Who else runs barefoot here? I'm surprised not to see any posts about it, especially since it seems to be one of if not the best ways to do things.

>>42753378
i live in filthy city, literally impossible

>>42753378
Do you, and if so how did you transition and on what kind of surface do you usually run? Given that almost all the running I do is on hard pavement, I'd think minimalist shoes would be better (so little to no drop, and a flexible sole).

>>42753576
I started out by trying to not heel strike while wearing shoes. Then eventually I went barefoot. It took quite a while for my calves to get used to it, but afterwards I never looked back. I run on pavement as well.

>>42753272
damn! Respect for the high level of sleep and dedication to ice bath! wish I was able to sleep more than 6 at a time.

>>42753617
talk more about your calves. I have been focusing on my foot strike and I have nice tight calf muscles ATM.

>>42753670
Not much to say about it. I've been barefoot running for years now and my calves still get a little hurt afterward. I only run once every few days though so it heals before the next run. At the start I had to take longer breaks to let them heal, but that's about it.

>>42753663
Hey i was fuckedup after breakup (4y) and i was drinking for a month quite heavily, i was runner/biker before, but decided its time to kick the drinking habbit to ass and push myself to new limits in the run/bike field and to do that without injuries Ice-bathing seems like a good thing to do altho i need to come up with cheaper solution how to produce enough ice ( my freezer is quite small so i buy 5kg bags for 1 E +- )

>>42752698
I mean, I'm not even sure how much I'm slowing down since I only keep track of my ending time, and not my splits. I can just tell that my last mile isn't as fast as my first mile. And it's not as if I'm down to a crawl/walking, but I can tell I'm not moving as fast.
Since I don't run with a watch, I feel like I just have to go by a 'feel' for how fast I want to go for that day.
Guess I'm going to have to just bite the bullet and get one of those fancy watches eventually.

>>42752275
Add 1k a week. If you can run 5k comfortably, you very likely can run 6k without stopping as well. If you need to walk, then just walk, and retry the distance next week. It's all really about consistency, keep running your comfy 5ks 3 times a week or so, while pushing the distance only once a week.

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Allrite guys, how to go from being able to do comfy HM or duathlon (60km bike / HM ) to Marathon in a month? Throw it on me, i will do it in Pianas Honor

>>42754607
>in a month
Yeah, don't do that.

>>42754625
?
I pace 5:30 stable on HM , did 2 in last 40 days

Why should i not do it?

>>42725202
always carry a pack of tissues in case you will have to go and take a quick dump.

if you are not used to running, you will have to prepared for it ;)

>>42754607
To just finish? You're probably capable already. To do well for your first time you would need several months of training.

>>42754731
4:20 would make me happy

possible?

>>42745124
holy shit, how insecure are you?

nobody, not a single fucking person will bother to give you even a slight glance, why worry about it? Just relax and go about your day.

And yes, you should wear them comando. Go and find a shirt that suiits you and does not try to rip off your nipples.

>>42754752
What's your HM pr, how recent is it, and what would race day conditions be like?

>>42754860
PR for HM is 1:55 but thats from June
I did recently 30km bike road to the race , 2:03 HM and it was 31 C

This one should be around 15 C so way colder and i have way better energy saving during running while running in colder climate.

Im not affraid of not finishing, rather dont want to do 5h M to be disapointed with myself that i could have waited half year for the 1st one of the new season.

Kinda would be nice dot to end the season (started in March as newfag to running) with a Marathon thats not extra slow.

>>42754892
I would say 4:20 is definitely possible. Stick to the 4:00 pacer, starting at mile 10 or so start walking through aid stations, begin pacing with the 4:15 pacer when he catches up.

>>42754585
That's what I do right now basically, I add 1k every run until I get to the point where I can't complete the distance without needing to walk, problem is that I don't have any consistency so when I get to the 7-8km mark I stop running because of laziness/excuses and then have to basically start from scratch again when I start running again.

That's why I want to start swimming because swimming is more fun for me, especially since I'm still such a slow runner, but it doesn't matter if I can't make the running into a routine.

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>>42725242

>>42724681
Dose up on magnesium, protein, iron.
http://www.webmd.com/first-aid/tc/rest-ice-compression-and-elevation-rice-topic-overview

>>42754943
any diet changes, suplements gear tips?

I have New balance for asphalt/road, garmin 235 thinking about the water bag, bad/good idea?

>>42755113
How well supported is the race? I probably wouldn't if there's an aid station at least every 5 miles. I would bring some fuel, Clif bloks in my case. I've never been good on the diet stuff, just eat like you did when you were training for the HM and you'll survive.

>>42755134
11 stops so one every 4 Km actually~~

Will try clif bloks, thanks anon, allready registered

We all gona make it, right":?

>>42755156
I hope so. My next big race is on November and the course is extremely hilly.

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>>42755190
I have next one on 16th its another HM, what kind of result should i do to motivate me for the M

Do i pace for HM to use it as prep, or race for HM PR?

thanks for the tips

>>42755221
It depends how close it is to the marathon. I tend to play it safe though, so I would go for a natural pace instead of trying to PR. If it's more than three weeks away you're probably safe to do as you please.

>>42755272
HM is 16/9
M is 8/10

so literally on the verge

>>42754769
>nobody, not a single fucking person will bother to give you even a slight glance, why worry about it?
I would imagine this applies if I were to wear shorts over them too. So it doesn't really matter one way or the other.

My knees and shins feel a bit funny, so I'm going to take a few days to rest them. What are some good stretches/whatever to reduce pain?

>>42755443
buy ice at local grocery and ice your shins, knees are just time related, i bought knee brace when i had issues with that and still use it for runs over 15km

>>42755501
>knee brace
The soft kind, or the kind that NFL linemen wear?

>>42755081
iron??

>>42747707
Now I'm glad I can't run.

>>42725242
>that guy
>running anything

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>>42725242
>Katydids
>Running anything
Nice try bugposter.

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>>42755523

soft kind, pic related

your Knee will be stabilized, ever since i started using these for 15km+ never experienced runners knee again. also costs like 10 eur so feel free to try, only downside is your knee will swet more but its not like you can go 15km run+ without after shower anyway.

Why the FUCK do my arches hurt so goddamn bad when I run? Basically my knees, calves (around achilles), and arches fuckin kill me every goddamn time I go running. What in the fuck

Saw another person running along my route for the first time today. I live in a rural area with only about 30 other people and I thought I was the only runner.

>I waved as we ran past each other
>she didn't even look at me

>>42756393
completely wrong shoes

>>42756393
Do you have supportive shoes for your foot type and the terrain? They could be in pain from poor shock absorption due to incorrect landing of your feet and/or wearing the wrong shoes which may be hurting more than helping.

>>42756571
>>42756577
idk man I just use some old nike flyknits that I have. I guess I should look into some new shoes. Idk what my foot type is though

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>>42747707
kek, theres probably one of these already but i had to make one myself

>>42756559
I've found that in general guys smile/wave more than girls.
Most girls tend to just ignore, or maybe we look like creeps.

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>>42747707

>>42731680
UA Heatgear Compression Shorts.

Stops your junk rattling around.

>>42725202
You WILL shit your pants at least once in the beginning.

>>42756663
Wet your foot and then place it on a piece of cardboard. The imprint will tell you if you have flat, normal or high arched feet.

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>GOTTA GO FAST!!!

>>42757278
I must have done it wrong, then.

>>42756559
Everyone's differnent, some people are friendly, others aren't. I like to wave or smile at others that are passing by. Usually I get a return smile but if I don't that's fine. I figure they are really invested in their run or they are having a bad day. Either way stay in high spirits and keep smiling at those who will not

>>42756393
See
>>42747216

>>42759423
I keep having the worst timing with this. Cute girls keep smiling and saying hi as I'm finishing my run which usually includes a 200 yard sprint back to my apartment. Is it too autistic to stop and say hi, or should I just slightly wave and grunt at them?

>>42759666
Just smile and return the hi man, that's the least you could do. If you think they are into you, then stopping to talk couldn't hurt either but I have bad luck reading women. Sometimes I don't know if they're being overly nice or if they want to get to know me. I find out it is usually the former in my case.

>>42759666
>>42759722
it is too autistic to STOP and say hi though.

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>>42757367
what does this tell me

>>42760006
>what does this tell me
That you have cancer.
I'm sorry, anon.

>>42760044
I knew that already, but what else?

>>42760001
Depends on how fast you are going. If you come to a screeching halt then yeah, it would be awkward. If you are doing a light jog, I don't think so.

>>42760055
That I'm going to jerk off to your wet foot prints?

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Can i still run with these shoes since I don't heel strike? Never noticed but the grip must've fell of during a run. I wont be able to get a new pair for a while and i dont want to quit as im only a week in. (Have had these shoes for anlong time but never put them to good use)

>>42760055
You're fine with some neutral running shoes.

>>42762166
I wouldn't run on uneven shoes brah

Anybody else love the treadmill for speed work/HIIT? It's dull as shit for distance, but it's great for forcing you to keep to a pace and getting used to a faster speed.

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This week sucks. back to work, and I am dead. I kept up my mileage and bike commute work whilst away from the job, but now I am back doing shit during the days, it's like Fuck! Literal "Oh Em Gee"

Got to take a couple of days downtime from this running shit.
>lamer
>old man

Apart from "slowing down", doing less (not possible, sorry), how the fuck do I do:
Cycling commute (8km each way for 16km total daily)
Day job (on feet in classroom 5 days a week)
Run (more than just a "gesture" jog though).
I want to up my miles and I am fucking knackered. How the fuck? What if I was training for a marathon or an ultra? Really! How is this shit possible?

>>42760006
You have a normal arch, maybe a little low on the right foot. Neutral shoes should be fine, as will some less cushioned versions. However if you start to get niggles on the right foot/knee/hip consider an insole

Good water bag for a marathon run anyone?

Thanks anons

>>42764353
autism

I just realized that it's fall and the sunrise is later. It's so dark.

>>42747894
>>42747917
>>42747927
skiny as hell

>>42748256
what build , these dudes look like they were in zambia during famine

>>42747707
You may not like it, but the left is what peak male performance looks like.

>>42764371
Ok im using nike frees which are neutral arch shoes though, or at least i thought? So is my problem just calf tightness or something?

File: arsene fall.jpg (47KB, 386x431px) Image search: [Google]

47KB, 386x431px

>tfw you forget to turn off your gps watch