/run/ - Running General

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My legs are sore 24/7. Can't be bothered to rest for more than a week. How to I recover faster?

Also, opinions on pic related?

Say whats a good way to stay conditioned during the winter time? Ive been running at a track and i want to be able to maintain my 5k gains year around. My gym as a good little section where you can push a sled, any other ideas on what i can do?


>inb4 just run in the winter

Ive had two teeth die on me doing that.

>>42824909
>>42824740

Muscle soreness or?

>>42824909
Winter running is great because you don't overheat

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>>42824909
>teeth die on me
>winter

>>42824953

the cold has killed my teeth before.

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Has anyone tried to get big and have their running performance Cucked? Went from 75kg to 90kg and can't get anywhere near my previous trail running segment times. Inclines are tough and long distances (20k+) feel heavy.
Is there a sweet spot between size and speed or will I have to choose one or the other?

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>>42824740
Maybe you are training too hard too soon?
try shorter faster runs?
Train harder in small increments?

>switch up from 160ish cadence to 180 and focus on landing on midfoot/toes every step

>knees are no longer stiff as fuck post-run

Oh my what a fortunate turn of events....

I am able to comfortably run about 5km. What's a good program to improve this distance? Should i just start with a novice program?

>>42825246

Depends how you got big? And why?

Muscle or fat? Bodybuilding or ? what sport?

>>42825326
>am able to comfortably run about 5km. What's a good program to improve this distance? Should i just start with a novic

What I did.
Keep your pace and gradually increase your distance slowly.
Increase your pace over the 5k.
Do both and mix it up.
Whats most important though is to record your km splits. aim to have the same pace throughout your run or start slow to fast.

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since theres no injury thread right now

Im not into running but I have a running related "injury"

my calves were always prone to cramping, especially after heavy leg day. however only very quick cramps from overexertion just after the workout on the way home

a couple weeks ago I woke up with a crazy cramp on my right calf, lasted about half a minute and was very painful. fucked up my calf for weeks

now this night it happened to my left calf, fortunately I managed to stop the cramping a bit earlier

what both have in common is that both times it was after more than a week of not liftan because I have lots of stressful shit going on IRL right now

soo how do you speed up recovery from a strong calf cramp and how do you prevent your calves from cramping in the future?

>>42825428
I guess being too sedentary is a big factor. maybe I should go for a quick jog in the mornings or evenings

Will a prowler and squats help me get a good 5k time?

>>42823991
>always be bad at running
>decide to deal with it and force myself to run
>start to get decent at it
>eventually run my first 5k
>start to get good times
>worked for months to get to that point, very proud of myself, easily the best runner in my class
>in the best shape of my life
>go rock climbing
>fall about 10 feet and land wrong
>rip, tear, snap
>complete tear of my achilles
>it has been 5 months and I can barely run
>lose most of my gains
>tendon still feels tight, despite daily stretches

Back to square 1, I guess.

>>42826003
>complete tear of achilles
>it's been 5 months and I can barely run

Bro.... achilles-injuries are minimum 8 months of recovery, you shouldn't be out trying to run.

>>42826221
Okay. I will take it easy. It just sucks a ton, that's all. Peak physical condition of my life and it was all taken away from me because of one little mistake from a fall I have done hundreds of times.

>>42824740
Eat after you run. Something small.

>>42824740
if pic related, you are running wrong or have some kind of disease

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>tfw post-run wank

puts it all into perspective desu

>>42825477
It'll help but not a lot

>>42825246
Isn't there a reason why we have those sprint vs. marathon memes where people who do marathons are skelly mode and sprinters are built like a truck? Getting big can give you speed for a short burst, but long distances are going to give you hell. It might be possible to find a sweet spot, depending on what your running goals are, but a full marathon sounds extremely difficult if you're natty.

Best way to improve 2 mile time in a month?
At 15:30 now, ultimately want to get to 14:00 but I don't expect those results in such short time.

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>>42823991
Managed to reward myself with shin splint in my right leg, couldn't walk on it the first days but now it's a lot better.
But I'm going to be smart and to my cardio on a stationary bike tomorrow and on Friday (two weeks since I got it) I'll do a short run and see if it flares up again.

/end blog.

>Running 5km
>about to break into the 22min range
>hit the 4th km barely on time with 4:34pace
>stop and start puking my guts out

I was so close. Went from 27min 5kms like a month or two ago to now on the edge of 22s. It's been my goal to break under 20min for the 5km for so long.

How do I not feel like puking? I ate several hours beforehand and it was a nice pasta, I'm not ill, what gives???

Anyone here do fasted morning cardio? My body clock has reached old man stage now and my eyes are wide open at 5am despite not needing to wake for at least another hour. Considering just doing some cardio and getting some free time in the evenings. Anyone do it? Anyone know much about the muscle or fat loss associated with it?

>>42824740
foam roller it

how do i stay running conditioned in the winter months?

>>42827271
By running in the winter months

>>42827726

fuck that

>>42823991
>running form
>https://www.youtube.com/watch?v=e7m205ZIxBE [Embed]
This girl has glute-amnesia and is lecturing on running form

>>42824909
Skiing

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>>42823991
How do I get into serious running? I wanna run short distances very fast. Is 100m the shortest sprint?

I don't know shit about distances.

I'm thin and weak because of drug addiction and I literally just quit a week ago when I used to use 24/7 every 20 minutes.

Also I'm doing SS again starting tomorrow. I've been doing cardio for a week.

Just went on a run last evening for the first time in 7 years, 6.6 miles. Had to walk some of the steep parts and felt like dying at the top. Shit sucked.

>>42827962
> I wanna run short distances very fast
Hill sprints, 400/800 metre repeats, 5ks. Build up slowly, take proper rest days, get some proper footwear, make sure you arent heelstriking if you like your knees.
> a week out of drug addiction
Good on you for quitting, but again build up slowly. Unless it was weed you might still get withdrawal symptoms and other shit so dont go thrashing yourself, especially if its a drug that affects your heart.

>>42828046
Make sure to give yourself sufficient recovery time. Im stuck in an overtraining rut, my short distance times have gone way down but when i try and do longer distance my legs just burn and ache, it really pisses me off.

VO2 max and age?

>>42828155
47.9 (estimated from 5k PR)
22 Years Old

Doubt you'll find anyone here who has had their VO2 max lab tested

>>42828155
54.86, 21 years old. I can do a half mile in 2:20 but the fastest mile time ive recorded is just under 6 minutes.

>Ramped up training like crazy last 3 weeks
>Triathlon this Sunday
>Short training run tonight
>Shin-Splints killing me after run

Pray for me anons

>>42827009
I don't think its possible not to feel like puking in a 5k done properly

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How do you guys run whilst on a cutting diet? Could barely do 3 km on a FUCKING TREADMILL while on 600-700 kcal deficit. How many carbs should I be eating? Is 90g of carbs daily the reason I feel like dying whilst running 3km?

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>>42829014
>falling for cut meme

> hyped for evening run, need to blow of steam
> properly stretch and hydrate before hand
> start running
> instantly get really bad side stitch
> like double-over-in-pain bad
> decide to push through it
> five minutes later, it's not getting better
> suddenly get a really sharp pain in knee when bringing leg down
> trip and fall the pain is so bad
> give up and start limping home
> get really nauseous along the way

Am I dying?

>>42829014
I run 5k daily on the treadmill, and I average 90g of carbs on a 1000kcal+ daily deficit. Keep an eye on your heart rate, if it's too high, slow up a bit. Your body will adjust to high speeds and inclines with time.

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how much extra do you generally eat to compensate for running? i am trying to watch my weight and don't want to over-eat despite running lots every week, and i know that cardio "calorie burned" calculators tend to be inaccurate.

>>42829122
>streching before a run.

>>42828533

Shin walks.

>>42829128

What is the average heart rate I should be aiming for? On average my heart rate is around 165 bpm.

>>42829556
All the time? Seek medical help. Otherwise look up training zones and depending on your goal thats the heartrate you should be aiming for.

>>42823991
Just about to start training for my first marathon. The Phoenix Marathon In Arizona next February. I started running last February and usually do around 20 or 25 miles per week usually four or five runs that are four to six miles a piece. Over the next few weeks and months I will be stepping up and increasing the mileage and doing longer runs in anticipation.

My dream is to find a super cutie to Marathon train with but that is probably just a pipe dream. I just enjoy it so much. I get up at 5 a.m., take a dump, and then go out for my run and watch the sunrise. It really is just a magical way to start the day and just makes you feel so awesome.

>>42827025
I get up at like 5 a.m. and run and watch the sunrise. It's a pretty magical way to start the day. And I do it before I eat anything, but I haven't found that that really makes a difference or at least any that I have noticed in terms of Fitness or fat loss or anything. occasionally I'll have a banana or something before I go but like I said haven't made that much of a difference. If I'm doing a longer run then I'll probably eat something, but the other day I did 10 miles fasted. And it was fine. I highly recommend early morning cardio though. Going on a run and watching the sunrise is just such an awesome feeling and so often I get this euphoric High that just sets me on the right track for the rest of the day.

When I run I always feel it mostly in my right hamstring and I can't figure out why. I pay attention to the movement of my legs to make sure they're both doing the same symmetrical motion but it's still a problem and I've had it for years. Not sure if it's tightness either because rolling my hamstrings with a lacrosse ball doesn't seem to really help.

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how do you guys deal with exercise-related transient abdominal pain?
I'm pretty hypochondriac so whenever I get it while I'm running I start to panic, visualizing an aneurysm in my abdominal artery about to burst. I've been trying to rationalize to myself that it's nothing, but so far the only thing I could do is stop and sit on the ground until it goes away, which sometimes can be up to 20 minutes.

Did someone manage to prevent it or lessen it?

>>42823991
Cross country bro here. Trying to hit more than 45 miles a week currently. Last run was 11 miles at like 6:50 pace average

>>42827773
Honestly isn't bad at all if you have the right clothing. After 10 minutes you warm right up desu.

>>42829122
Your end is neigh

what I have done that has helped alot with not getting injured is just paying attention to how I run when I get tired

>>42829481
It's taken me a long time to adjust. If I bike and work and run then I am pushing 3k a day. I'm maintaining (I think). Sometimes I look skinny, other times I freak out and think I'm a fat fuck.
>exercisebulimia.7z
>no lift

>>42830307
yes but the cold air burns your lungs and can cause inflammation

>>42830513
Stop looking for excuses not to run. It is okay to say "No I don't want".

https://minneapolisrunning.com/winter-running-gear-head-toe/

>>42830588
That's not an excuse, though. You can literally get throat cancer if you run during winter.
Just get a fucking gym card and run on a treadmill during winter.

>>42824909
>Ive had two teeth die on me doing that
Wait, what?

t. tropical anon who's going to try running in cold weather soon

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>>42830600
>You can literally get throat cancer if you run during winter.

>>42830433
>Sometimes I look skinny, other times I freak out and think I'm a fat fuck
Glad I'm not the only one who gets this. Also, fuck the feeling of doom and damnation when you're put into a situation where you can't run and exercise for a couple days.

>3 months running
>Still hate cardio
>Shins and Achilles hurt during runs

I mean I've gotten better doing cardio but fuck man me Achilles feel like they'll tear and the pressure on the calves feels horrible. Stretching isn't helping what do

>>42827271
>>42830307
>>42830513
Running in the winter is fucking glorious. Nothing beats feeling the heat slowly build up inside you as you literally warm yourself in the dead of winter by sprinting your ass off. Then marching home and hopping right into the warm shower tops it all off. Just make sure you have warm clothes, like a beanie, hoody, sweatpants, long socks, and DON'T FUCKING FORGET TO WEAR GLOVES.

>>42831539
Nah man doing a 5k plan till november to get my speed up then switching back to endurance training to get ready for next years marathon season Id rather do long runds then sprints in winter
>>42828202
I suggest useing vdot for these threads
https://runsmartproject.com/calculator/
its pretty useful for getting realistic goal times etc

>>42831508
know that feel.

>>42829713
Thanks man I'll give it a shot, have been wasting these sunrises in bed unable to sleep lately so I might as well. I doubt I'll do over 10miles soon anyway so fasted sounds like it can work

I want to beat my co-worker in a 5km (~3.1miles) run in january. His best is 20:42, I'm at ~24min. Is this realistic in 4 month? I'm not sure how to improve. Run longer? Run faster?

>>42832691
Zhe nike running app will generate training plans for you based on current abilties and runs you want to do per week

I enjoy running but find I ALWAYS get quite sick about a 3-5 weeks in. Usually a fever that takes a week or so to go. I hardly ever get sick too.

>>42832747
sounds like you are either doing to much to soon or you arent eating enough to recover
there also was some study showing that when pople start runing they get sick more but in the long run they get sick less

>>42832691
Currently at 24min too and want to break under 20, would like to hear what you end up choosing

>>42832716
I just tried it and it wants me to do 2km runs? Is this normal??

>>42823991
Finished Week 4 of C25K. Still feels bretty good. Feel like I'm completely drained of energy, and have to slow down quite a bit to get through the last run, but going to give W5D1 a shot the day after tomorrow, and maybe repeat W4 if it doesn't go well.

I'm travelling, so no access to gym, but can anyone recommend a good beginner routine for some simple bodyweight exercises to do on off-days? Googling it got me some pretty meme looking results, so I figured I'd consult with you wise pro/fit/s

>>42832970
Yes
probaly speed runs

>>42833150
also check the next weeks they get harder as they go on

>>42824909

What do you mean had teeth die on you?

I live in Buffalo, NY. I'm out there before 6 every morning, rain or shine, whether it's warm or down below 0 degreees Fahrenheit. Just throw on some extra layers, put a thin layer of Vaseline over your face to prevent windburn, nut up and do it.

>>42832691

Recalibrate your goals. 24ish to 20ish is, frankly, unrealistic.

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>>42830513
>>42830600
>running in the winter causes throat cancer
Is this some bullshit you made up? I've literally never heard of this. Anyway, just get biker scarf or whatever it's called, those elastic things that keep the air warm but still let you breathe. I have a non-edgy one without the skull.

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>>42829079
>being fat

Comfy 20km so far this week. No injuries. Still humid as fuck though.

>Want to run today
>Ran yesterday and the day before that and don't want to overdo it

Do I risk it?

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>>42833652
As the guy who posted me some acid for the very first time once said: "Go slow and keep with the flow".

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>>42833525
>implying I'm fat

>>42833652
don't

t. recently injured

Zero miles this week so far: getting over chest cold.

>didn't check training plan
>assumed it was 4 miles today
>get back and it's actually 5

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>GOTTA GO FAST!!!

>>42835970
what's her problem?

>>42836644
She didn't go fast

>>42836644
she had one of those wireless japanese vibrating buttplugs in her

>>42836644
She forgot to shit prior to running and got the RD.

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I heelstrike because #TBE heelstrikes

easy work

>>42833329
What would you say is a reasonable time to go from 24 min to less than 20?>>42833416

Finished C25K a month or so ago and figured I'd move up to a 4x per week plan with 2 tempo runs, 1 distance run, and 1 speed run.

My speeds are shit right now (9:30-9:45 per mile for tempo runs). Should I stick to this plan or do I need to do something different? I want to run longer distances but also increase my speed.

>>42836661

Underrated post

>running club meet tonight
>tonight's speed drill: 800m repeats
>new member
>body builder, has bodybuilding.com t-shirt
>members introduce themselves
>he has a mean streak
>he tells them they are a fucking disgrace to fitness since they're all skeletons
>time for 1 mile warm-up
>he goes out full blast: 7:30 min/mi pace
>he's breathing hard
>regulars who use this as their warm-up pace are keeping up with him without any effort
>they're telling him to slow down and pace himself as it's just a warm-up
>one mile in, he's already breathing heavily
>time for the repeats
>he says he'll ace this since HIIT is obviously superior to LISS that we skeletons do
>he keeps up with the person he is paired with for two repeats
>by the third repeat, his pacing slows down majorly
>he cannot do a sixth, too worn out
>everyone else finishes their 10th and final repeat
>some of us invite him out to get to know him
>he gets angry with us that this was not interval workouts, as interval workouts are sprints
>we just ignore his bullshit and leave
What was this guy's problem? Did what we do just not meet his expectations? Or was he just thinking he was tough shit?

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>>42823991
So I was running in hs before I got burned out and stopped for a while. I've been having this problem back when I was a xc runner and now that I've started again.

Almost every time I run (90%+) I end up having to take a shit about 2-4 miles into my run. and I don't mean any normal old shit. I mean a Asshole buster fat shit. Like Clog the toilet with no toilet paper big.

Does anyone have any experience in stopping these types of shits? I'm take regular and normal shits when I'm not doing cardio but when I do it's bad.

What's some good gear I can splurge on? Most of the Gyakusou stuff is off Nike's website now.

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>How far have you run this week?
5k (did cycling saturday/sunday, rest monday)

What are you working on?
5k

How was your last run?
I'm getting into running and I increased my mileage too much. I wanted to run a 5k today, and I succeeded, but my right knee hurts. Feels bad man.

Any new gear that you've been enjoying?
Wireless earbuds (Senso brand off amazon if you are interested in)

>>42840528
Change your diet

tempted by a mid-week 16km because I'm sat on my ass all day and on my feet all day tomorrow and I'm not tired enough already and I'm a fucking masochist.
>long run at the weekend too.

>>42839787
Fuck I wish I had a running club like that near me, sounds wonderful.

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Does anyone else have problems progressing by themselves? Ran a 2 mile under 14:30 in training but I struggle with it now. Been trying to do endurance running (2.5-4miles) lately with sprints. And occasionally I do speed work. But I just can't seem to stick it out. It's 100% mental do you guys have any tips?

>>42842360
Train more, 4 miles isn't endurance

>>42842771
How far? 6? Can probably reach 6 at a 9:30 pace

>>42842829
20

>>42842360
I struggle with speed (old dude), so I put in the miles and sometimes go for HIIT work, it kills me.

go slow, put in the miles, go further. Time and distance will up the endurance. Work on the speed inbetween.

what is your weekly miles/KMs? Add 10% a week to your "long run".

>10%
>distance
>time
>effort

erm...?

>>42842848
not all in one go otherwise he'll come back in here going "my knees hurt and I walk like a spastic, what do?"

>>42842863
Well, build up to it then, but at least going out for 90-120 minutes at an easy pace won't kill anyone who's already been training.

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Pastor Steven Anderson of Faithful Word Baptist Church in Tempe Arizona just put out this https://www.youtube.com/watch?v=Mqxt_YjchQY
What do you think of running barefoot? Is it a meme?

>>42842878
Indeed. Getting the time in and the miles logged.

Something I've discovered during this very humid summer:Time, effort, distance. You can have two at a time. it's something like that anyway.

>hard, fast, short
>long, slow, easy

point? Endurance dude above:
>>42842360
>>42842829

probably needs to mix it up and focus on one or the other sometimes. maybe.

>>42842912
https://imgur.com/a/XwmGv
I recently fell for the barefoot meme and tbqhf it's dope as fuck , I ran 2 time barefoot on a field and than made those homemade piece of shit and ran 10k in them on a trail , it feels really good , you need to focus on the trail , there is way more lateral movement because you can't really go in a straight line , you get a good feedback from the ground .

Hey runners!
I'm training for a half marathon. The race is in 5 and a half weeks.
I run 3 days a week. A 10Km pace or tempo run, a 10K easy run, and a long run. My next long run will be about 21 or 22K, ie the length of the race. For my next 4 long runs, should I keep increasing this distance, maintain it or reduce it?
Thanks!

>TFW
Body can't do it and you need a night off. Then you working all day and night tomorrow.

No runs till Friday. Fucking shit that is.

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Gonna make them sweet tetanus gainz

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>>42843977
Run one 15-16km race before to get confidence, then just keep runing at your pace for 10km runs something like 10-5-10 during week, dont worry too much carbload pre-race day, and just enjoy it, you will have way more energy than usually anon

enjoy the race

>>42845358
Well I've already ran 19Km last Saturday. I've been increasing the distance from 10Km to 19, and I'm planning to do 21 or 22 next Saturday just so that on race day I know what to expect.
But since that leaves me 4 weeks I though I could increase a bit the distance. I feel like I really need to keep long runs just to get me in the mood, but the question is really if I should keep on increasing...
About carbloading, I'm not planning on anything really, I get plenty carbs. And I run with energy gels on my long runs, and I'll do the same for the race.
Thanks

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Averagely fit person here.

I just started sprinting.

After 3 days, my glutes and calves are still sore. Is this normal or do I have low T? (My sex drive has always been high, so I dunno)

>>42845472
its normal if you just started

>>42845429
the point is about making it a special moment, what i do i cut carbs in the pre-race week, so im used to run on depleted mode and then i do heavy carbo loading ( rice/pasta/oats/bananas) 24-36 hours pre half mar

I eat last banana 2 hour pre-race, then i take a POOPO and ur literaly high as on drugs, if you ever tried something like cocaine/amphetamine this is very similiar, you'll burn it during the race but shit will you feel amazing. I dont consume anything during and just go with water all run

its really completely different experience from your classic runs

might not be your thing, but i went from drug abusing to long distance running and this is what keeps me pumped and excited about every upcomign ( i have next half mar on saturday)

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>>42826368
Post marathon shag is the best thing I've ever experienced.

>>42845563
Haha I'm pretty clean on that side. Heck I barely even drink alcohol. I just run to keep a high metabolism so I can eat plenty. I don't really enjoy it that much actually, but the half marathon was an idea of a colleague. And in the end I'm pretty sure I'll be the only one actually running it.

Have a nice race Saturday then anon!

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>>42845472
>Averagely fit

So obese?

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>>42845642
Well its just a thing I like to do, and by overloading you get to rape your fellow competitors :]

Thanks for the wishes, its suposed to be cold so aiming for sub 1:40 this time, also have a full distance in a month.

running/cycling really helped me to waste my money on gadgets and tools rather than coke, also geting more fit, confident and FACE GAINZZ

>thorax tightening during runs, starts near spine, goes to traps, then descends and locks up front ribcage
>massive crushing pain in spine when running
>go to chiro
>xrays
>"Yeah it doesn't seem like there's anything wrong, your spine and ribs are all in good health, it must be something psychosomatic or you have a spasming muscle somewhere"
????????
Anyone have a good link on running form for tall people? I want to run but not fuck my shit up and think I'm dying again

>>42838608

There will be a lot of variation in terms of how long it will take, but that's a pretty substantial leap in terms of overall performance. Think of it this way. The world record for 5k is 12:37, you want 20:00, you're at 24:00. Your goal is roughly 7.5 minutes from the world record, you're currently at 11.5 minutes from the world record. So you're trying to close over a third of the time gap between you and top flight performance in how long? Just imagine the weight lighting equivalent of that. How long would it take you to close the gap between your current PR and the WR by 1/3?

>>42847045

This is a meaningless comparison. Progression is not linear. It takes very little effort to go from 24 to 23. It takes an enormous amount training to go from 14 to 13.

>>42847205

The distance between WR for 24 and 23 is minor compared to the distance between WR for 14 and 13. That doesn't negate my point. 14 to 13 when the WR record is 12:37 would be 60 of the 83 second, almost 75% closer to world record from 14 to 13. That's like going 24 to 8.5 minutes closer to WR, or 15:30. So, yeah, it would take about as much time to get from 24 minute 5k to 15:30 5k as it would to get from 14 to 13.

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>second race i will do this week-end
>it will rain

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Anyone Who runs obstacle course races here?
Running My Second this saturday. It's 8km run and the weather here is freaking cold.

> pic not related.

>lift 4 years
>literally 1/2/3/4 shit stats
>run 6 months
>literally can only run a mile and then I am dead

I wish I wasn't such a GDE. Life is so unfair.

>>42848078
Try rope skipping, it really helped me. Running is kinda psychological, too. You really have to push your limits. Once you break the 2,5/3 miles threshold, then it's easier. Also you have to run 2/3 times a week to really progress.

>>42848426
I've decided to run every single day now. I was running 3x a week but you're right.
It gets really painful at a point and I lack the mental toughness to push through it.

I'm weak willed

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does anyone have any advice on running in the summer?

its hot as fuck here, around 90+ degrees since 8 am and it stays that way until 10 pm

>>42849398
You must have a forest somewhere where you can run

>>42847342
So you've been a complete wuss and have not practiced in the rain? When I got serious about competing, that was one of the first things I did. I learned to keep going during downpours that lasted during my entire long run. It paid off when I did my first 50k when the trail it took place on was not only a muddy mess, but lots of rain was hitting me hard. You could tell those wimps wjo resorted to treadmill running when it got a bit of light rain out. It's those prissy fags that get laughed at by the rest of us. They're just like the whiners who complain about """""hills""""" during a marathon when it's only 2% grade that goes on for 1/8th of a mile.

>>42849398
Run in as much shade as possible, wear the lightest clothes you can, drink a lot of water, and run as early as you can manage.

>>42826003
i am in your shoes. terrible at running.

i need to remember to not fall of a cliff. thanks for the advice.

>>42849541
Since I really run regulary, it nevers rains (a few months), lot of humidity, but rain no.

>>42829014
I've been on a 1000+kcal defecit and I've been doing back to back 10kms for about a week now.

feel like death senpai

trick is to slow down, I'm barely running 9:00 miles

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>>42842167
Me too, anon. Me too. I even have a public track nearby.

No run = mood drop = sad face

>addiction.png

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Trying to get into running more. Doing 1km intervals with 0.1km walks for a total of 5km running. However, my lower back gets sore. How do I address this?

Is 11 min good for a mile and a half jog. I'm 5'8 and 200 pounds. What should I be working toward to be my absolute best?

>>42851821
train core, stretch.

What are you guys's thoughts on 6x1600 meter repeats with 600 rest in between? I did them and its pretty tough, do you think it would be useful for training for a marathon?

>>42852686
Oh hey that's definitely pretty fast. Might be pointing out the obvious, but you really should be focused on losing some weight before running longer than 3 or so miles.

>>42848497
Well a "strong" will would probably just get you injured. You should build up gradually to seven days a week, it hard for everyone. This example is definitely an anomaly, but Bernard Lagat doesn't run 7 days a week

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>>42825246
YOU JUST HAVE TO GET EVEN BIGGER AND RUN EVEN HARDER

ARE YOU EVEN FUCKING TRYING

>>42853949
Definitely. Mile repeats are an integral part of any good distance program.

>>42831525
Nobody wants to help? ;_;

>>42831525
>>42855769
When did you notice pain in the achilles tendon? It's a shot in the dark but If it occurred recently it may be a reactive tendinopathy. If so it's prob linked to excessive increase in volume and weak calf muscles.

Get it sorted out before progressing.

>>42845563
imho this isn't very sound advice:
Lowering carb intake shouldn't be done the last week. Better idea would be to take, say, 10% extra protein instead of carbs first week of taper to help rebuild muscle. Carb loading should be done for the last 2-3 days before race so there's enough time to recover all the lost glycogen. Unless you have some ridiculous half marathon time, you will probably want some extra energy during the race - remember that your body can absorb up to 90g of carbs an hour as long as it's coming from different sources(glucose/fructose/maltodextrin - gels are usually a mixture of these) so you can probably make use of 1-2 gels.

>>42855769
>>42855769
How often do you run? How long? How hard? Shoes? Sounds like the other anon is onto something

>Ran uphill intervals today
>check my watch for data
>It says my uphills were flat or downhill

Heck this, the hills I ran were literally 15% uphill across 800 meters.

>>42823991
are you fat adapted? or you don't care about muscle mass?

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>>42827827
i can't help it
i hate the toomuchcardio and no lifts women body

>>42827009
Try eating better/lighter/less up to a day before you run. I've had better results running at a nearly fasting state than I have eating three meals a day. That and drink alottawatta.

>>42857368
B-b-but muh deadlift pr's...

How's the ratio between running on flat vs let's say 5% incline

Like, 1 km 5% incline = how many km flat?

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Time to add more? I'm still scared of injures but it's been over a month since I started running.

Anyone here take imodium before really long runs? Had some near shittings recently and I have 18 miles to run Saturday.

>>42858389
All the time. I get the RD even if I crap prior to running. It helps out a lot.

>>42858282
If you feel good and can recover just fine after the run (little to no residual pain) then you can try running one more day and see what happens.

Is it ok to run several miles one day and then work out my quads the next day?

>>42839787
>What was this guy's problem?

dude, you just met the rest of /fit/

>>42854020

speaking of, what's the general advice for transitioning to a 6x or 7x weekly schedule? Going on Week 5 of C25K, I'd like to step up my frequency, but seems like that's a Very Bad Idea ALT+0153 before you actually finish the program.

>start jogging
>shin splints
>start couch25k and stretching
>still get shin splints two weeks in

How long until they go away? Are my freakishly curved feet to blame? Do I need special shoes? Am I just a piece of shit?

>>42860921
When you are comfortable with the frequency you run right now, just add a day. If it causes fatigue and you really want to increase frequency, decrease the lengths of your runs in general.
That's my take on it.

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>>42861111
High arch is best arch my dude, an arch is a support , don't ruin it with arch support . Get it

Are flat feet a meme? My feet look flat as boards but I don't seem to get any unusual shin or foot or ankle pain as I've been increasing my distance. I run in regular ass old nikes with thick cushions.

>>42827009
try to run fasted, 5k is not gonna need many sugars and you wont feel weak

>>42827009
what do you puke? water? maybe you are eating something too slow to digest. try to really have your stomach empty before your run