>>77182577
>/troon/ Running General - My little gook flower edition

Anything above a 7:00 pace is not running. You are jogging at best; more likely bouncy walking

You are a slave

>>77182599
>km/h
I agree

on a rest day

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Asking again
When I go for longer runs >15km, this muscular area around my backside feels sore and aches.
I'm very skinny and negligible ass. Is that the problem? It's an area that hurts after staying stood up for long periods of time

>>77182640
i stretch my arse muscles and it helps. also quad stretching helps. and this every day: https://www.youtube.com/watch?v=3qFYxMXCC3A

>>77182640
You shouldn't be expecting anyone here to know an answer this vague injury that could be caused by a dozen different things. Could be as simple as having a shitty mattress.

>>77182599
The generally accepted limit between jogging and running is 6:00.

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Changed the zones on my watch from straight HR to reserve HR, as an Anon said to last thread.
Not much change for me ig. Keep thinking the watch is fucking up when it reports HR under 150, like, what the fuck.
App marks both as "improving fitness", with "tempo (aerobic)" as primary benefit, too.
HR dip today because at 5km I stopped to clear up mud under my shoes. Up on the other at the end because I sped up for a min not today though.

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>189cm
>run for a month
>this is an "easy" run for me
is it even worth it running that slow?

>>77182756
yes
you are very unfit
you need to get fit
if that means going that slow for now then so be it

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>>77182756
>189cm
What does this have to do with anything other than you were lucky growing properly?

I am quite a bit faster at 190cm.

>>77182767
I lied im actually 193 sorry for mogging you.
>What does this have to do with anything
stride length?

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>>77182777
>stride length?
Barely any effect on stride length or actual pace. Even less so as the potential limits arent relevant at your pace at all.
Just run and improve. Nothing to worry about as long as you dont encounter acute physiological issues.

>>77182756
>>77182763
Yeah, what he said.
Surprisingly you can't just get off your couch and approach a world record 5K, who knew.

>>77182777
>>77182804
Your stride will be ever so slightly longer, your pace ever so slightly lower, it won't change anything in the end.
You just need to keep going and try not to get hurt.

>>77182870
>>77182804
ok noted

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>>77182756
me in june

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>>77182876
mid-march
just keep doing it

how much easier will rooning be when i finish my cut? i've been working on dropping 20lbs, have 16 left to go

>>77182883
It will be 8.37% easier.

>>77182883
you should notice it is easier already. I notice it if I gain just 2 lbs I feel like a heavy lump
20 lbs will make a massive difference

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>>77182756
>>77182876
>>77182879
Today vs mid-nov for me, as it says.
Numbers don't really say it but I just find it much, much easier and less tiring these days.

>>77182698
Said where?
Me @20y 64kg 31.3x 10k - difficult to go that slow.
Me 50s 75kg - thats a steady running pace.
Jogging is an effort level - very easy but requires max single foot contact times to qualify as running and not walking.

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>Put on super shoes once for an 8 mile run to test them out
>Final 5K is the fastest I’ve ever run in my life and it was even storming and forcing me to run into the wind the last mile

>>77182876
>>77182879
>>77182925
Thanks vros i'll try to stick to it.
Depends if i blow up my knees (happens every year) or not.

I've been making significant endurance gains, been able to run more often for longer but been getting crazy hungry. I did lose significant weight recently so it just might be the crash diet catching up with me.

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>>77182577
Can someone recommend good low budget shoes for running? For less than 100€, around 50€ would be perfect.

I've been running with cheap 30€ shoes from Amazon/China for two years now but i think i need an upgrade

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>>77183010
Not a good way to find new shoes in general, but I could at least give it a try if you wouldve provided some more info about yourself, your runs and the shoe model you are using right now.

inb4 further bait

>>77183010
Try to find a nice pair that are on sale somewhere. There are always good discounts going. I've got plenty of pairs over the years for less than 100 when full price is 150+

when you guys started running on pavement how long did it take you to get used to it? i just did and holy fuck my lower leg feels like actual anvils

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>>77182577
Remember anon, you can do both.

>>77183069
ok where's the after picture?

>>77183069
we know, only get 1000 hyroxers saying the same thing every day

>>77183069
no shit faggot, how else are you supposed to play rugby

corr good breadbergization diss

wondrin whether to do long roon today

dunno just feelin it innit

>>77183076
#Hyroxnation™ rise up!

>I'm unstoppable
>I'm a Porsche with no brakes
>I'm invincible
>Yeah, I win every single game

Hyroxisters, those lyrics resonnate with me so much.

>>77183041
I've been running 4.5km daily monday to friday for 1 1/2 years, then had a break of 2 months, now i only jog 3km per day, to work and back home, 1.5km each way. I'm 35 years old, 189cm, 95kg, fit.

>>77183047
Guy at work says it's definitely worth getting a foot analysis at a dedicated shop. I don't want to spend much money on this as i pretty much have been getting by well for the last years with my cheap shoes. Does it really make a big difference?

>>77183085
At low milage any shoes are probably fine, but you can get solid running shoes for less than $100. I buy more expensive ones lately but for years I was fine with last year's cheap asics bought on sale. Shoes and tires are worth buying quality.

>>77183085
I don't think it is necessary. If you have been running in shitty cheap shoes for years then anything will feel better anyway. But I wouldn't just go and buy the cheapest ones you can find. Get a nice pair on sale somewhere

lifestylesports
365rider
alltricks
bike24
sportsdirect
startfitness

I've ordered from all these before. They always have good deals.

>>77183069
The important detail is being "the fastest marathoner" Completing a marathon while jacked is easy if you accept your time will be okay only.

>>77182577
Holy shit I'm in love

I need to run better to get a chance at seducing her with my mediocre pace

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>>77182804
I don't think there is too much to it in practice. This is a 10k I did last week, 204cm.

Completely average cadence and stride length. It probably would show more for short distance events.

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I got a Garmin watch a few days ago and found out that when I run at higher paces I have almost perfect mechanics. I used to get hurt all the time. Now I never get hurt. I was a luddite about this stuff until now but am now a believer that the data actually means something

>>77183291
Zones are a meme.
Feel good while running? No hurty? Good you're making progress.

>>77183084
get a better playlist nigga

>>77183320
>I'm bulletproof, nothing to lose
>Fire away, fire away
>Ricochet, you take your aim
>Fire away, fire away
>You shoot me down, but I won't fall
>I am titanium
>You shoot me down, but I won't fall
>I am titanium
Imagine the adrenaline hearing this while you're in the middle of your Hyrox™ event.

>>77183332
tf is hyrox is that some new energy drink?

>>77183340
totes brah

>>77182577
cute chinese woumbs

>>77183222
okay compared to elite runners. you can still be better than 90% of casual runners while lifting and weighing 80kg

>>77183332
absolute bangin tune in fairness

>>77183291
This is mostly because it's hard to run fast with bad mechanics, as long as you can translate it down to slower paces eventually that's good.

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long roon day

>>77183478
More than I run in a week

>>77183478
More than I run in a month

>>77183478
hey that's how much i ran this year

>>77183332
>>77183332
Dangerous is better.

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I tried running last year and developed plantar fasciitis in my right foot that put me out of commission for 8 months. I want to try again and would like shoe recommendations. My feet definitely feature arches, but I don't know how high they are because I don't have any thing to compare them to.

>>77182640
Maybe you have sciatica

>>77183837
Try the chunky max cushioning ones like Vomero or Magmax

>>77183291
me too man, me too. zone two is a meme >#junkmiles4life

>>77182577
if i overstride and lean too far forward I get sore plantar, insertional and in the arch. i did some intervals like a retard and my right foot has been sore for a couple of weeks. doesn't hurt running though, did a 10km pb the other day. just after it hurts.

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>tfw no runfu

>>77184320
No such thing as junk miles

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>>77183270
Is what I am saying. Only thing that I find a little odd is your sprint at the end seems to be more about power (stride length) than cadence. When I finish strong my cadence goes to the moon; 240+
>>77183291
Not perfect, but pretty gud, ye.

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I'm a junk mile junkie
not today however. today was a smash
I just alternate junk miles and smashing it. fuck zone 2. that's for walking

>roon alot
>zero progress
>still cant do 30min 5k after a year of rooning
at which point do i give up? i feel like i have the worst body

>>77184727
What is a lot? Are you training smart mixing easy and hard runs? Are you doing other training? Are you losing weight? Are you eating healthy? Are sleeping well?
Anyone can break 30 min for a 5k.

I really want to run further. Rn I'm running four to six miles easily but eight miles seems too far especially since im increasing my runs a week from three to four. How true is the "no more than ten percent" increase for distance a week?

>>77184818
10% is just a guide but it's sensible to err on the side of caution. There is no rush. If you increase by 10% every week that's still a big jump after 5 weeks of small increases.

Just entered a 5k. €33
Game's gone
At least you get a tshirt

>>77184818
Farther. You really want to run farther

>>77184882
thank you nonny

>>77184348
just show up to random running sessions and keep showing up

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>>77184671
I'm pretty terrible at getting my cadence anywhere near that high. Banged in some 10x3 sub t session before dinner and for these I can maintain a bit higher cadence. Haven't really found the stamina yet to brign the cadence back up when kicking at the end of a race.

>have to lose weight to roon further
>ate 400g of cheese in one sitting
ngmi

>>77184818
Keep increasing slowly, you're probably still getting used to pushing through walls. You will hit points in long runs where it gets very hard, then things get easier again. Usually happens to me a few times in 12mi+ runs. A good trick I've used is to make sure you're doing out+back when pushing distance, so you have no choice but to keep moving even if at a slow pace.

>increase runs to 3/week
>injure self
i just cant win

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>>77182577
Before the plastic surgery

>>77182599
I wanted to disagree with you, because I was once so tired I couldn't even keep running at that pace.

But then I started walking and realized I could still go at the same speed. So yeah.

>>77182756
At 184, what started killing me was my back.

So I guess one hidden reason why you might not want to progress too fast at the start is that your minor muscles might not be developed enough to handle it, specially your back muscles due your height.

Granted, I went for more distance rather than speed so I was on my feet for way longer. Also my bed is a bit old.

Ofc it's just a possibility, so just take it into account when deciding to increase the pace or evaluating your soreness level post run.

>>77182599
greater than 30-min 5k = joog
less than 30-min 5k = troon

>>77185131
my nose buried in her sweaty chinese asshole
before and after the surgery

Did 8 miles after a 3 mile warmup at 6:45 pace today for my Thursday workout. Sub-3 maratroon happening in T-16 Days

>>77183064
idk man i've always just ran on the sidewalk, never really bothered me
>>77183332
hyrox looks so fucking gay, it's just the new spartan race for former college athletes who are mad they're now getting fat from too much binge drinking after work

>>77182599
this is in km right
>>77185533
10 minute miles suck man

i ran with a friend today and wow that was really fun

>>77182640
One side or both? If it's both I'm the same way. It means your back muscles are weak as shit. Go to the gym and do some core. It'll go away.

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>>77183332
>The Hyrox Chad vs the Crossfit Manlet

>>77185717
this image gets funnier if you think about the other kind of lactate

>>77185728
>Do Hyrox + Crossfit
>Attain Mega Milkers

Hello rooners

I hate running, always give up after a few weeks, but now i'm swimming and it's going well.

I am considering adding some running, not sure what to do. maybe light "zone 2" stuff i've heard about? I'm not looking at playing sports and doing park runs, just for health

>>77185827
don't bother

>>77185828
ah, i forgot, runners

>you gotta do at least 5k or it doesn't count!
>wait, it took you 32 minutes to do 5k? oh so you were walking?!?!?
>quit all other exercise, only running allowed!

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>>77185831

>>77185838
No sport is as hostile as running

Lifting?
>anything works, just go 3 days a week and do full body for a few months then pick any of these 20 programs!
Cycling?
>don't push yourself too hard, just ride to the cafe at first
Swimming?
>hey, just don't swim in boardshorts, and most people never go above 100m at a time anyway, don't do too much
Running?
>FUCKING CASUALS
>30 MINUTE 5K?!?!? FUCKING PUSSY JUST WALKING
>ZONE 2 IS FOR FAGS!
>IGNORE ALL THE PROFESSIONALS AND JUST RUN LIKE ME, WHO HAS THE FASTEST PARK RUN IN MY WHOLE CITY!
>YOU ONLY DO 5HRS A WEEK WHAT A FUCKING CASUAL WHY EVEN BOTHER

literally the worst fitness community

>>77185827
I agree with the other guy. Not because it's pointless, but you clearly enjoy swimming much more than you do running.
You can do light cardio very easily while swimming too. It's more important to focus on being consistent at the things you enjoy rather than doing a billion activities just because.
I mean, feel free to try running again, just don't overdo it and end up quitting both because you got too tired or burned out. You're probably better served building the swimming habit first though. Consolidation before expansion.

As for your question, running aiming at around zone 2 heart rate is completely fine, since you're complementing it with swimming. But maybe consider a different activity, since once again, you don't seem to like running too much and you're looking for something light anyways. You could try and see if you like, say, ellipticals/stairs, dancing, or just straight up walking on the park (zone 1, good for active recovery and supporting swimming, also relaxes the mind). I used to do social dancing when I had more time and it was a great socialization tool on top of being very mild cardio.

why does hyrox make runner nerds so mad?

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>>77185827
zone2 is just runcels discovering low intensity, high frequency, high adherence and claiming it as their own

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>ruins your life for a few weeks

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Okay so not quite easy because I went a bit faster than usual, especially uphill because I'm retarded, but what the fuck is that heart rate early on, watch. I was going even slower than the average, then. Did speed up a bit at the end though so that's more normal.
Has it been lying to me all along and underreporting by ~20 heartbeats?!

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>>77185848

>roon
>knees hurting after 2km
everytime, no matter what i do
>side stitch after 3km
everytime, no matter what i do

>>77186056
Run slower.

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>>77186091
no can do

>>77186099
this is /run/, maybe you should give this thread a try?
>>77186109

more your kind of thread

>>77186056
consider different shoes or running off-road

>>77186099
Then run 1.95km for a while.
And not everyday.

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thoughts on heart rate monitors?

It's raining should I still go for a mile run

>>77185848
>sport

>>77186167
I have a coospo one. Never really use it but the odd time I do it works fine.

>>77185848
you just made all of this up
running is easily one of the most welcoming and inclusive hobbies (I would say too much so)

>>77185848
Running isn’t nearly hostile enough, actually

>>77186056
ever thought of strength training to strengthen your obviously weak muscles? no? keep suffering I guess lol

>>77186332
i frontsquated 155, deadlifted 210, bench 90, at 95kg bodyweight

>>77186378
keep suffering I guess lol

>3 weeks
>it band syndrome still not gone
it's unironically over, i can't run anymore
also i can barely go down stairs without feeling pain, what the FUCK is happening
I DON'T WANT TO GO TO THE DOCTOR

DO YOU STILL POST HERE ANON? >>76889638
ANY UPDATES?

>>77186056
Maybe check your running form and try stretching. Stretching + warm-up usually reduce my knee pain. Idk if it will help you specifically though.
Also, try getting proper running shoes if you don't have them already. And make sure they're a bit loose when you put them on - your feet swells while running. I think adjusting my shoes helped decrease my knee pain, probably due to fixing my form.
Also this >>77186146.

>>77186438
Dude, at this point it's not a matter of if you go, but when. Try managing with anti-inflammatories, rest and maybe some stuff like massages or hot+cold baths. But you should probably just get it checked out.
Unless your pain is not that great, then maybe just chill and try some light walks to get your blood pumping. I think our soft tissue is designed in a way where it depends on movement and load to get pumped with fluids and heal. Of course, if you feel like it's worsening it, don't keep doing it.

>>77186438
take a break for 2 weeks. do clamshell PT exercises with resistance bands. do hip abduction exercises. don't run on downhill sections. take tylenol before you run. keep your core engaged when you run. foam roll every part of your legs after you run

>hard run yesterday
>feel great after, fresh legs, high energy
>easy gym cross training today
>feel terrible after, dead legs, no energy

>>77182640
weak glutes, especially the medius just go for mobility and stability drills + 2 movements for strength, one focusing in glute max. and other for glute med.

>>77185575
Asian asshole never much appeals to me. Maybe it’s the diametric colors, but I’d prefer something like filipino

>>77186626
CNS fatigue

>>77186626
>cross training

>>77182715
28:42 new record on the first sunny day of April. As I was about to go again yesterday it started raining, only for a few minutes but forecast said it would rain more so didn't go.
30:32 today, including a 2-3 minute interlude to catch the homeless who took my bottle and banana. Also stopped for half a minute to drink, was struggling in the end, very good time if legit. I put some insoles in my shoes, maybe that helped.

>>77182777
If anything, being tall is a disadvantage for long distance running (advantage at sprints). The taller you are the more weight you have to carry around. Elite marathon runners are 160-165 and around 55kg

How do female rooners get raped so often? Why dont they just roon away?

>>77187123
About 80% of women literally don’t know how to run. They just shuffle their legs

Hello I’m very fat at have to run a 5k with a family member at the end of the month. I’ve started run 4, jog2 sessions 3x a week. As a point of pride I don’t want to walk at this little event thing. It’d be too embarrassing. Am I screwed?

>>77186378
And as we know, the bench and the squat variant that is easiest to cheat on are fantastic knee strengthening exercises right

Oh I'm only now realizing you used kg. Nevermind, that would explain the retardation. You know it's your body and not mine right and that you are in pain and suffering and I have the answers? But no, Johnny Pride wont ask for help will he. He'll give his fucking BENCH stats when we're talking about knee pain. Fucking unbelievable.

>>77187162
run at 5mph, see how far you can go. if you can't hit a mile then honestly just accept that you're gonna walk it. being fat is gonna be a problem. Running gets exponentially harder the higher your bf%

>>77187162
you're going to be shuffling along 'running' and other contestants, of similar fitness to you who have swallowed their pride, are going to be walking past you

After my workout today, I walked at 15% incline for 5mins then another 10min. I will try get more cardio in

>>77187162
a prime candidate for coach to 5k. you could jump into week 5 and start from there.

https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k/couch-to-5k-running-plan/

>>77187398
Cross training is the secret. yagmi

who's the best runtuber?

>>77187266
>talking shit about front squat aka The Trve Squat™
Why are you like this?
God this board really went to shit.

what's the minimum run time/distance?

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4x5min
I did 3 runs this week and they were all intervals. What do you think of that? Instead of easy runs I do cross training.

>>77187123
Skill issue. A lot of women don't even know how to walk properly. They heelstrike even while walking in their own house.

damn i want to try swimming since my leg hurts a bit when running but according to a buoy the water in the lake is 49F

>>77187820
https://www.youtube.com/watch?v=uCkp7z1xq7A

>>77187283
Okay! I will try on the treadmill today and report back!
>>77187614
I’ll start on Monday!
>>77187317
They’re not going to walk past me I won’t let them

>>77188126
Im this anon. I forgot the split I was supposed to do today but I ended up w 4.22 miles in an hour on the treadmill. I’ll be able to whittle that down over the next 3 weeks.

>>77187750
a single step
half a yard

>>77187697
>glazing the shittiest squat
its always been shit. go jack off to eliot hulse

>>77188376
>go jack off to eliot hulse
I dont consumme any media that has black "people" in it. I dont even know what that nog preaches or hates and i dont even care, you seem to do however.

What's the best holder for pepper spray?

>>77188472
post tits

>>77188472
fanny

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Finally managed to run 5k at sub-7 pace! Nearly 6 min/km in fact. After dying mid run so many times and ending up with a sub-8 pace, it feels kinda nice.
And all it took was pausing thrice. And aborting a 6 km run at the 5 km mark. :( Still did it though.
At least one of the pauses was to film this little fella.

>>77188836
Ok, I looked at it better and I actually ran at nearly exactly 7 min/km. I'll cope and blame it on the horseshit 4 MB media limit forcing me to reduce this clip's size until I had brain damage.

newbie here
what do you guys do when you have the urge to run but your legs are still sore

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This is the longest run I've ever done

>haven't run in a few days since it was raining (didn't feel like going to indoor track)
>finally nice today
>garmin watch suggests 55 minutes of running at 9:45 pace
>sure why not
>figures that'll get me around 6 miles
>did 7 not too long ago
>decide to do 8 today
>as I hit my turn around point start thinking
>it's only 1.3 more miles for a 15k
>fuck it let's do it
>extra bit I added on gave me a nice 10

I was pretty gassed by the end of the run and I only walked once or twice near the end but kept it short since my legs were feeling like jelly. The goal is to get better at doing slightly "longer" distances so I can build up to a half but I don't ever "plan" these long runs they just happen, same with when I did metric and imperial centuries on the bike. I go out feel good and then get a number in my head of the distance I want to do and I don't quit until I hit that number. The goal is to be able to do a half by mid summer which is totally doable. I only started running in November so I think I am doing alright especially with all the time I've taken off (because I am lazy).

>>77185972
i just keep running and leave them open. eventually they callus over and never blister up again

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>>77182577
sunday braaplek.

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this is what autism looks like

>>77188836
don't worry about your pace. it'll come anon. Proud of you.

>>77188972
run easy. if my legs loosen up during the run then i let myself go further or a little faster, but not fast.

>>77189039
good job man

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My watch died midway through :( shame I'll never know how much my heart exploded on the uphill sections...

>>77189282
this can't be real. no autism is that strong

>>77189380
Proper elevation that. If I did that on a 50k bike ride I'd be happy enough.

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Yesterday's long.
Do you guys think I could manage 21km in less than 2 hours? Like, I'd even take 1h59m59s really.

>>77189473
I'd say so in a race easily enough. 1:57 maybe

>>77189473
glorious zone 3 junk miles

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>>77189442
anon i…
diagnosed december 2024
my program asked for 18km @ 4:40/km or better so that’s what i did

>>77189483
>junk miles
44 minutes WASTED

>>77188008
go to a pool and assert dominance by being actually naked in the locker room

>>77189535
and bend over in front of some innocent anon putting his shoes on

How can you guys run for 2 hours? How long have you been at it?

>>77189544
>How long have you been at it?
2 hours, retard. Jesus Christ you people ask the dumbest shit.

>>77189544
>>77189473
Since September.
I did jog 2 hours or near a few times, but it was just jogging, yeah. Got to 15~18km at best.

>>77189553
Oh, yeah, I'm rather solidly on like, 4 hours and a half/50km a week now. ig it helps. Started slow and not far though.

>>77189544
bruh there’s a girl in my run club who’s about to put up a 3:20 marathon.
she’s only been training for about 9 months.

>>77189519
>>77189282

Mine look more like ADHD (every run is a fartlek)

>>77189701
How? Is she on drugs?

>>77189750
she just has an ounce of natural talent
unlike all the tryhard incels on /fit/

>>77189755
>natural talent
Kek, she's probably young and has all the free time in the world to get better.
On a sidenote, I'm starting to run more laps and it gets tiring having to keep count. What watch should I get?

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>>77189282
>>77189519
you and me both, brother

>>77189535
I've always done that in the locker room
But right now I'm unemployed and pools cost money
I tried running yesterday and it kind of hurt a bit, so idk

Should I fap before going for a run?

>>77189913
During.

so whats everyone gonna do for their /roon/ today?

I was going for a 30min 5k, but after doing some further research, running at that pace doesn't offer any particular health advantage unless you're already an elite runner and you need to run that fast to achieve a zone 4 heart rate.

Health benefits of cardio plateau at 3-4 hours of zone 2 a week, and an hour and a half of zone 4 a week.

In my case as a 30 y/o, I can get up to my zone 4 (170bpm) at a leisurely 5m/hr jog.

Pushing yourself beyond that isn't improving yourself so much as it is improving your ability to run.

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>>77189994
zoon 2 troon

>>77190033
142 is zone 3 unless you're 6 years old

Didn't fap, hadn't digested my lunch (2 fish, around 800g), had a horrible run, 30:30 5.6km.

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>>77189913
>Should I fap before going for a run?
sure, u apparently like being hypo-gonadal

>>77190059
go fuck yourself
>>77190038
no

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>>77190063
turns out you're right. 142bpm is actually zone 4 if you're in your 40s.

>>77190069
garmin estimates the top of my zone 2 to be 146; Strava 150

>>77190089
your max heart rate is 250bpm? you better go see a doctor

>>77190093
fuck off you sarcastic cunt

>>77190095
*strokes out*

>>77190069
Absolute garbage

Thes zones only make sense when you are experienced, well developed in all zones.

>>77190134
cope

The cheap aftermarket Garmin USB cable I bought seems to have died already...

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>Pay $400 for Garmin watch
>it massively overestimates my heart rate and tells me I am running for 2 hours at Threshold and vo2 max effort which is obviously wrong
This technology sucks

>>77190093
Hummingbirdbros, how do we respond?

>>77190312
buy a strap then. it is well know that wrist hr is bullshit. not a garmin problem same for all brands.

>>77190038
umm jake wightman does easy runs with 156bpm

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Right leg still hurts a bit, but whatever... I'm just going to run through the pain, focus on my form more, and hope it goes away.
I lost so much conditioning... my HR is 30 bpm higher than before, and my lungs burned like hell. Hopefully I'm back to where I was by eow.
Didn't really see any animals, some fat geese and ducks, but that's it. Some hot women were out running and walking this weekend too. It's spring I think.

>>77190507
Try having some recovery runs, just very easy runs (or maybe even walks) that enhance your recovery without taxing you too much
>Some hot women were out running
Nice!

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Tough roon today, just wasn’t feeling it the entire time. But got through it.

>>77189808
this is actually harder than what i did for sure
impressive control for short intervals

>>77190671
nice run as always, peder

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>>77189994
you know you’re late in the cycle when 13k is a “short easy day”

are meniscus tears real

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What is the best rooning surface

>>77190391
How are the straps? I have a hrm200 coming in the mail.

Tore my calf because i wanted to correct my slight heel striking. Now i have fucked up knees AND calves.
See you in 2 months bros.

>>77191429
earth

>>77190312
might be more accurate than you'd like to think

>>77191435
I got a cheap coospo one on amazon. seems to work fine. definitely more accurate than the wrist

>>77191429
I think this depends a little on your running shoes (or lack thereof). It probably depends a bit on a bunch of things about your body too, actually.
Back in Uni I studied tire modelling as part of my thesis, and one interesting thing was that the grip wasn't just a static number. The tire deformed depending on load, pressure, shape and material. It also had some of its grip power dependent on basically "sticking" to the ground, kind of like how you'd expect a rubber gum to do.
So right off the bat, the best running surface probably depends on your body weight, your feet shape and constitution, your muscles and ligaments (which act as the suspension, changing the force profile), your stride and technique, the temperature, and your contact surface (shoes/barefoot soft/barefoot callous).

But idk if all of this actually changes that much for humans. I remember soft dirt was supposed to be the easiest on your knees and asphalt the best for performance, but I'm not actually sure. Also, concrete was too hard/stiff to the point it could hurt you (?).
The rule of thumb, I think, is that soft surfaces decrease the peak load on your knees and hard surfaces allow for maximum power output (given enough grip).
In reality some bullshit about stiffness/damping/non-linearities probably matters too.

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easy long (for me) run
then gym after

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This morning's easy.
Also followed by working out a bit.
Intervals tomorrow. Dog bless I get a 5k in 25 minutes again.

still don't know what a zone is

>>77191812
https://www.youtube.com/watch?v=yj_OsER7_TM

>>77191518
many such cases

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>>77191812
https://youtu.be/siwpn14IE7E?si=bAyWM7XOc_pBhHhm

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Didn't even cross 175 bpm today. Cardio is coming back. Aerobic still sucks though... my lungs burn like hell.
Only saw some fat geese today.

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>>77190063
>go fuck yourself
but huwhy?
>>77190059
>>77190059
>sure, u apparently like being hypo-gonadal
and there is nothing wrong with it per se
wanna be sodomite - u're a free man
wanna drink bleach? whatever
wanna roon - go ahead :D

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>>77190974
Thanks.
Today’s roon: 1 warmup mile, 2 push miles, 1 cool down mile today. Nice out and in on a windy day

>>77190391
ohhh so that's the thing runners wear around their chest

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peak week
gotta chew through 90km by sunday

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>>77191812

>>77191429
for me?

recently laid tarmac

feels propa nice coz its like a hard flat surface with speed in it but its like surprisingly soft as well

but its not a practically meaningful surface innit

but maybe a good concrete path in a park is good

but i also like grass when its a good lawn

i dont really care for trail surfaces otherwise

>>77191429
flight deck of a CVN

How often do you race? I joined my old running club. These guys race a lot. Some of them have already done 5 races this year. I'd usually do 4 or 5 in a whole year.

>>77193024
My last race was about...10 years ago in high school.

>>77193097
What's the point of all the training if you don't race? Racing is fun too

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Today's intervals. Fucking SHIT from an ASS. Felt more tired than usual despite pushing less and my heartrate not going as high, and my legs hurt a bit and felt heavy.
I think I'm starting to get a cold, and I think yesterday I hadn't completely recuperated from Saturday's long run, so today I wasn't up 100% yet either from yesterday's run. Going to shorten long runs a bit and see.

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running autists of /fit/
sell me on your favorite everyday trainer

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>>77193024
2 marathons a year. 4 half marathons.

Got my spring marathon this weekend. Not looking forward to it honestly.

>>77193215
Saucony Triumph. Perfect for plodding around on easy days. Legs feel great after a run even running on concrete.
Next pair I'll try is the Vomero. Looks pretty similar.

>take a rest day
>feel like the laziest piece of shit ever
i...must...ROOOOON

really like that adam jansen rooning youtube channel
absolutely mogs the dogshit of total running productions or whatever called

>>77193123
corr good roonberg diss

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Only the fourth day in a row and I feel so much better. HR barely got above 165, breathing was fine-ish. Going to stick to short + slow runs for a couple weeks though since my right glute/hamstring still feels a bit sore.
Saw some fat geese again. Pretty soon they'll all migrate in, take over the entire park, and shit everywhere.
Also... going to need new shoes soon, probably...

Who made the Emi sheets on the couch to 5k? They're very cute and I'd like to thank the person who made them

>>77193736
They're from 2012 at the very least, and likely older as that's just the upload date on Imgur. An oldfag this ancient likely has moved on long ago, I'd wager.

What do I do to get back into rooning? I used to do it 2 years ago often to lose weight and enjoyed it, plus the women are running too and I could perv but thats neither here nor there.

>weather is finally good in my shithole grey country
>go for a run after a long time out
>throat hurts from breathing slightly cold air
>knee hurts
>feet feel heavy
>struggle to maintain pace

What should I keep in mind or do now that I'm back at running? What apps are good for stats and what not?

>>77193859
Just roon. Lots of data/metrics/shit to buy/advice/plans are available. But just relearn to enjoy to roon. Find some good paths. Check out some women. Listen to music, listen to podcast, listen to the world. Let your mind drift. Focus on your breathing. Imagine that conversation going differently. Calculate how long before you reach a point. Take it slow, make it so you could talk to a person running with you and not break up your sentences with breaths. It’s going to suck at times. Just put your head down and keep going those days. Your not gonna be where you once were, but you could be one day.
To your specific knee pain, runners knee is common for people starting to run. Long term, strengthen your quads and make sure you aren’t over striding. Short term, try to avoid hilly areas. Down hills are a lot harder on your knees than you might expect. You could look for a patella band/brace. $10-20 dollars online or at any pharmacy/super store.

>>77193937
This is suspiciously good advice for a post on /fit/.

>>77193961
nta but it's true. i started running without caring about pace or distance or form. it sucked at first but i kept doing it and showing up anyways and my body sorted itself out eventually

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>>77193961

Why do so many people fuck up marathon training?
>Wtf, I was running 20 miles a week, why did I die at mile 18?

hit the roon club again, many of the cute rooner girls chatted me up
god help me be faithful to my loving wife

good news guys my calves don't die when I run anymore but now my butt does

>>77194304
i hope your obese wife divorces you and leaves you with nothing

Is the "you can run if all your symptoms are above the neck" thing bullshit? Any of you did it?
I'm pretty sure I'm starting to get a cold but I don't want to not run.

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>>77194304
running takes priority over wife

>>77194444
I sure as shit ain't taking a day off if I only have a runny nose. Just be sensible. If you feel ok run, if you feel like shit don't

>>77194475
Yeah that's what I did these past few days, running despite the sore throat but it's hard to figure out if I got a runny nose or not since i got more or less constant low level allergies.
But now since I posted, yeah no, even sitting my legs hurt, it gets worse when I get up to do stuff and I feel like I can't breathe as deep as I normally do anymore. I hope it won't last.

The humble 26 min 5k after devouring tons of chocolate bunnies and eggs over the week. Felt like shit desu

>>77193024
>How often do you race?
I usually do one race per month, on average. Three marathons, three half-marathons, the rest are short trail races of various distances.

>>77194444 (checked)
>Is the "you can run if all your symptoms are above the neck" thing bullshit?
You have to know the difference between being hurt and being injured. One is uncomfortable but training through it won’t make it any worse. The other needs to be healed before continuing training.
Unfortunately the only way to know the difference is with experience.

Try a walk or a light jog and see how bad it is. Or just take a rest. There’s nothing wrong with resting. Even taking a whole week off won’t cost you much in terms of speed.

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1k on 1k off
fuck I'm tired
rest day tomorrow

do you train with the wife?

>>77194684
I train with her son while she goes on a date with her girlfriends

>>77182599
I think my record fastest mile is about 8:00 on an indoor track. Is that good?

>>77194740
It’s fine. It’s about average.
Social media is making it seem like everyone is running sub-3 marathons.

>>77194740
no

>>77194740
probably the equivalent of a 100kg deadlift

>>77194664
I know long term it won't matter, but I'm a bit annoyed because short term I'd set a date I wanted to try and get at some PBs and it gets in the way.

Why are the qualifying standards for women for the major marathons so much lower than the men?
You can’t convince me the physical gap between 18-34 year old men and women is really a 2:55 marathon versus a 3:20 marathon. It should be like 5 or 10 minutes at the most. Women actually can run pretty fast

>>77195290
who cares women's marathon is just a fun outting for the ladies it's not a serious competition and rightfully nobody cares about it

>>77195290
more men run
more men run seriously
the standard and strength in depth of men's running is way higher
same with all sports really

https://www.youtube.com/watch?v=4y1jtg0m6K8

zone 3 chads where we at
zone 2 plodders ngmi

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Trail roon. I think the old me would have run to the end of the block and back to hit 11 miles. Maybe I’m becoming less autistic as I age.

>>77195360
Correct. Japs know how to train

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>>77194304
>>77194373
>>77194473
update: cute roon club girl (12 years younger) followed me on strava after another chat last night

turns out she’s a triathlon girlie
only follows like 50 people

>>77194473
kek diss cant be real

>>77195526
>girlie

why are you using that word

are you a vapid thot?

>>77195664
Worse, a horny man

>>77195526
Remember to jack off before making any decisions

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>>77194473
>All that for a 3:34

>>77194475
>runny nose
The funny thing about respiratory illnesses like covid or the cold is that they can literally be ran through. Just do sprints until you spit it out of your system. Shit is easy.

Why do men’s running hats look so fucking gay? I wouldn’t be caught dead in one. It makes you look like you are a hipster who needs to be beaten up

>>77195712
you just have to try on like 100 to find one that works for you
the new adidas h. koumori hat is good and pretty cheap, and it doesn’t make you look like a cycling dweeb
some ciele hats are good but you’ll have to dig deep to find a good one

I started couchto5km program 6 weeks ago. I havent done any running for 2 weeks due to being sick and scheduling. I noticed during weeks 3-6, pain in the front of my left knee. It's subsided significantly the last two weeks since I stopped.
How do I avoid this? I listened to /roon/ and went slooow and followed a program. Going into this beginner program I would say I was relatively fit, working out 2-3/week.
I would notice the pain going up and down stairs and being in a deep squat.

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>>77195526
>he saved a picture

>>77195785
>>77195684
>>77195664
do you guys think it’s weird for a 35 year old man to date a 23 year old girl?

there’s another 28 year old cutie (more age appropriate)and she’s been dropping mega hints, about how she’s been taking time to move on from her last relationship and hadn’t dated anyone since, but she thinks she’s ready now. and that he was 33. she also lied to me and said she was 28 when she was a few months shy of it, when we first met.

what would you guys do?

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>>77195826
>do you guys think it’s weird for a 35 year old man to date a 23 year old girl?
If the 23 y/o looks underage yes, if the 35 y/o looks underage no, shrimple AAS.

>>77195826
>35 year old man
Spoiled goods
>28 year old cutie ... last relationship
Used goods

>>77195784
I had the same pain, could barely walk up or down stairs. Let it heal on its own (took me 3-4 weeks but I'm 37) and keep at it. Avoid stairs if you can.

>>77195784
Short term don't do anything that causes sharp pain. Long term increase cadence and/or forefoot strike for a while. Steps should feel light and bouncy.

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Entered a 2 mile race. Guaranteed pb because never raced that distance before.

>>77195526
running girls are just not sexy anon

>not talented enough to ever be actually fast no matter how much I train
how do you cope with this

>>77196119
only if they are serious runners and are skin and bones
what you want is a casual runner who also goes to the gym

>>77196135
You might have a lower ceiling but you can still be fast relative to the average guy

>>77196119
genuinely insane take. i would smash that girl into a million pieces.
she has an elite waist to hip ratio for a skinny girl. delicious.

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hmm, i will now look into zone 2 training

>I trained in zone 2 for 30 days
>wow, my times improved, and my heartrate is slower!
>wow my Vo2 improved by a lot!
>wow check out my max power on this test, it's gone up!

>i sure do love running hard!
>i'm going to only train zone 2 for the next month
>i mean i feel better, but im sure my running speed will have gone down
>my actual running speed went up by over 30 seconds a mile faster, but my heartrate was 10bpm lower what?!?!

>zone 2 training for 30 days?
>eh, i'll do HIIT sprints instead
>wow i injured myself, zone 2 training sucks!

>i did Zone 2 for 30 days
>my endurance increased a lot
>my cardio recovering has significantly improved

>doing 10k in zone 2 (almost) every day for 30 days
>my speed in zone 2 increased by 22%... what?
>ok i'm going to keep going and... ok 6 weeks of zone 2 10k 5-6 times a week and i've increased my speed by 29%

>i'm a professional athlete, zone 2 training is dumb!

>i'm an ex professional athlete, zone 2 training is dumb!

>i'm a professional coach, zone 2 training is dumb!

>I'm a scientist, zone 2 training is amazing!
>Also i am in love with Jeffery Epstein, and recommended zone 2 to him so he can have more sex!

>>77196206
I've seen over a dozen videos that are identical

>smug faced guy talking about how zone 2 is awful because it's not what professional athletes do

>>77196277
literally every pro distance runner does easy runs