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cross training day today. I run every second day. I've solved this running game. never get injured now

>>77215962
>cross training

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Started running a month ago aaaaand old recurring knee problems are coming back. I do a 10-minute dynamic warmup before each run, stretch a little afterwards, and have not run more than 5k.

Soooo what gives? I mean what if the blackpill is that im just gonna constantly be in a little bit of knee pain? Am I supposed to rest and skip workouts everytime my shit hurts? Because then I just effectively can’t run…would appreciate advice from more seasoned runanons

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This morning's run.
v happy with myself.

5k in 24:09. I wanted to take it easy at first, but I was feeling good and pushed a bit.

>>77215974
You gotta do your rehab. Something is weak and causing the issues. 90% of the time you can fix this with the right strength program. Good luck finding the problem though. That's why physios get paid the big bucks. But I would at least start doing whatever you can narrow it down to from watching some youtube videos.

goona roon later

my friend group?
yeah..
they call me...
*guitar riff*
the runner

>>77215974
Might be runners knee
>short term
Wear a knee band/brace. They are $10-20 online or any pharmacy. Just a strap that goes below your knee.
Take it easy and buildup miles slowly. Avoid hilly terrain especially going down hill
>long term
Strengthen your quads. Lunges/squats the main go to. I’d also suggest general core to help stabilize
Check your stride. Make sure you aren’t over striding. Lots of people will say don’t be a heel striker it’s fine as long as you aren’t over striding.
Check your shoe’s heel drop. A higher drop (10+mm) is usually more pressure on knees/hips. A low/zero drops could help but they can also be hell on calves/ankles for some people.

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Yesterday roon. A couple push miles. Nice day, saw 2 deer.

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Stopped running for a year, cardio is pretty shit but I can still slow jog a 5K/10K
Right now I'm doing
>[HRR] Zone 2 2x per week, 60 minutes per session
>Norwegian 4x4 intervals
Anything that I should tweak to get better/faster results?
Embarrassingly, the speed I'm running on intervals is roughly the pace I used to run 10Ks at

>>77216302
body count?
heh. yeah.. the only body count i care about
is how many started running because of me
*puts on sunglasses*

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>Show up to marathon
>Just roon
>Keep rooning to the end

>>77216333
hey nice you rooned

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Nice day out. At one point I went under a bridge and apparently my Garmin thought I gained 80ft of elevation...
Saw 4 buns. One was right by the trail and some guy walked right past without even looking at it... sad...
Saw a chick walking with the best ass I've seen in a while, in tight shorts. Also a cardio milf smiled at me

>>77216342
i smile at everyone i meet when running it's just natural bro

>>77216345
I try to, but where I live it's pretty rare for people to smile back. Maybe I'm just creepy looking, but most people look straight ahead.

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Did my first properly paced run today - ended up beating my previous 5k time. Feeling very close to my goal of a Sub 30min 5k by July.

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>>77216374
I also got stung by a bee - but silver linings and all that.

>>77216374
>Sub 30min 5k by July
2 and a half months to get to a sub30 5k? are you starting from a wheelchair or something?

>>77216411
No - I’m just fat…

I’ve lost 20kg so far and have another 15kg to go before I hit my goal weight.

There is every chance I’ll break sub 30 5km before then, just trying to be realistic is all.

>>77216455
>I’ve lost 20kg so far and have another 15kg to go before I hit my goal weight.
Prioritize lifting and put cardio on the backburner unless you want to lose an equal amount of muscle and fat over the next 15kg

fucking chink robots, man

can't wait to get back to running. I miss that euphoria

>shin Splints
It’s over for me, how do you guys avoid them?

>>77216455
Good work lad. Sub 25 before you know it

>>77215915
I can't run half mile from my home in any direction without gaining or losing 100 yards of elevation.
my calves can't take this.
i mean literally. i keep approaching injury or getting injured.
guess i'll bike to the flatlands and run today

a reminder that only cowards run and real men will stand and fight

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How did marathons turn into a product for performative soibois to consoom?
https://streamable.com/qmnt2b

>>77216741
bruh 50 marathons and he still can't do one without walking. that's pathetic.

>>77216730
but i'm running into the fight?

>>77216659
Thanks mate!

>>77216741
we call them maratroons

>>77216649
>you don't run that much
it's because of form
>i run a lot
it's because you run a lot

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Broke my rib a month ago and have been slowly getting back into it. Progressive run from this morning. Still pretty unfit and feel like I'm breathing through a tube :/

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>>77216751

>>77217000
>Broke rib
How?

>>77216751
I think we should be nice to beginners but can we bully people like this

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At what speed does running not look like you're casually jogging to other people?

Did mile repeats today on the treadmill, 6:30 split which is a hard effort for me but looked in the mirror mid-interval and I looked like just a jogging fag

>>77217271
depends on the context i think

like even a slow 1500m race sometimes looks like the runners are just jogging if you are watching on tv

>>77217271
and when i say slow 1500m race i still mean professionals going to at like 4:00 per mile

>>77217155
I have way more respect for slow beginners who are improving than this guy who accepts, or even worse, encourages mediocrity.

>>77217271
6 min miles look fast. Outside looks faster than treadmill because you can see the distance being eaten up

How long training period would be necessary to run a marathon? No specific time goal, the only goal is to get through the marathon without waking (except for the water stations).

>>77217685
depends how fit (or unfit) you are right now innit

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2k, 1k, 4x400
felt terrible on the 400s and strong headwind for the last 100 of each one

>>77217086
fell off my bike trying to jump a curb lol

>>77217860
fast! I wanna see your HR data

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>>77217862
max 184

>>77217873
nice

>>77217853
If I'm a couch potato that gets winded from walking down a set of stairs?

>>77217952
a year maybe if you train like a monk
not even worth thinking about if you're so far off it. just get to 5k first, then 10k and go from there

>>77216751
I only ever ran one half marathon and I had to pull over and take a shit in one of the porties around the 1hr mark. I never did a trial run of the full distance so it caught me off guard, also it's really hard to shit when you're in flow running for so long.
Luckily I was able to force it in a quick shotgun blast so it didn't hurt my time too bad.

>>77218191
Hopefully it doesn't take you another 49 races to learn from this

>>77218025
>mfw immediately registered for a half when i've never run more than 1km before

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Rainy one today. I wore my rain jacket, but I was still soaked through by the end. Maybe I got ripped off on that jacket...
Saw two buns hanging out in the rain though. A pair of ducks were sitting right in the middle of the trail at one point too, had to go around them.

>>77218237
Enjoy your walk

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>>77216838
I think I added to much milage suddenly, or maybe it’s because I weight 94kg, I’m gonna do bicycle for a week and try again.

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Hot and hilly. Ain’t that a B

>>77218202
sometimes.a.nibba just gotta poo

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>>77217861
Get well soon

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>24 years old
>Second Maratroon ever and already running 2:04
Are White Boys back?

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Zone 2 training

Is it actually legit?

>>77218811
Who knows.
I was so fatigues today that after my 3 minute warmup slow jog my heart rate was 170 so I spent all of my zone 2 speed walking today lmao

>>77218811
Legit enough. Just do be a spaz about it

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How do I start running without other runners finding out I'm not a runner?

>>77218872
if you're not a runner then what are you?

>>77218895
a power walker

>>77218872
run fast when you see someone coming then go back to walking when you get out of view

>>77215915
Men shouldn't run unless you're a manlet. Walking and lifting is what you should do if you are over 6ft.

>23 year old triathlon girlie wasn’t at roon club this week
>she was in BOSTON cheering on her BOYFRIEND
>looks like maybe they’ve been dating for a while but hadn’t told anyone yet

>got very drunk
>flirted with 28 year old with the tattoos for most of the night

>chugged a few beers with the boys

>cute new blonde girliethis week, a first-timer, probably mid-20s
>wake up this morning and she has already somehow found me and added me on strava, i’m the only person from the club that she added
>i was so drunk when i met her i have no idea what we even talked about

follow along for more run club adventures

My legs hurt so fucking bad but I know I'll be a better runner soon

>>77219103
Boring, when are you gonna score?

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AAAA
AAAAAAAAAAA
AAAAAAAAAAAAAAAAAAAAAA

>>77218872
Jump into the bushes when other runners pass by and hide. Importantly, control your breathing in order to not reveal your location.

Started running at 37, after 20 years of sedentary lifestyle. Thankfully I'm not fat, but I'm getting muscle pains that last more or less a week on different parts of the legs. Been running 6 months now, laced with regular 1 week breaks for recuperating.

>>77219420
How often and how long do you run?

>>77219422
As often as my legs allow me to, which means 1-2 times per week. I started with 8 laps around the stadium -3.2km- and now run 14 -5.6km at 29:30. I can handle another 2 laps breath-wise, but I opt out to conserve my legs.

>>77219420
It stops hurting eventually

>>77219103
>>she was in BOSTON cheering on her BOYFRIEND
no... this can't be real...

>>77219314
with these girls?
never, i’m married

>>77219588
i promise you this is real. i was chatting with another guy at the club and he seemed genuinely devastated to find out they are together.

the real pb was never about speed or distance
but it's how many people started running because of (You)

>>77219103
sir, this is off-topic

>>77219103
did you talk about your wife and how obese she is? take it to xanga you fag

>>77215974
You're overstriding, stop doing that
source: trust me bro

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Cold and windy today, but dry at least.
Saw six buns and a heron. It was a a big heron too... biggest one I've seen in a while.

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>>77219103
Thanks for providing more evidence to the fact that run club is just an activity for people too ugly for dating apps

i like giving kudos but now niggas are following me left and right wtf

>>77219815
Just cuz there's a goalie don't mean you can't score

>>77220617
>giving kudos
>following me
wtf does this even mean?

>>77219936
it’s a running discussion and we’re talking about my run club

>>77219947
my wife is not obese, and it doesn’t make sense to call someone married to a woman a fag

>>77220359
people at run clubs are fit, and generally hotter and more social than people on dating apps.
it’s a mechanism to fully filter out the fatties and the social retards.

>>77220631
yeah maybe when someone is bored in a stale relationship. these two literally just started dating. gotta move on.

>>77220632
strava. it’s a dating app for hot fit people.

>>77220672
>strava.
Oh
I guess since I just use a spreadsheet, that probably disqualifies me from that

just eat her ass already you fucking loser

>>77220672
Sir, your posts are completely off-topic. you talk about everything but running. Drinking and girls.is not running. I suggest you post these things elsewhere.

What kinda running shoes should I get

>>77220852
cute ones

>>77220853
What kind :p I wanna get cute running shoes

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jogging around at victim pace

>>77220856
https://www.altrarunning.com/en-us/products/womens-torin-8-al0a85qf?variant=47944060502183
I exclusively fuck women who were these ;)

>>77220875
How u know I'm girl

>>77220886
you ask girl questions

>>77220871
>jogging around at victim pace
If I can briefly sprint at over 30km/h, does that qualify as perpetrator pace?

>>77220896
What u mean

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>>77215915
>3DPD
>in the /troon/ general thread

rest days always make me feel like a lazy bum

>>77220910
>12s 100m
yeah that's pretty rapid

I'm fat (about 25% to 30% body fat I'd say) but I'm starting to get back into shape.

I want to start running 5k. What's a good running shoe? Can I just pick anything that's a running shoe, fits and looks cool?

>>77220852
whatever ones are on sale and get decent reviews

>>77221327
get something nice or you knees will explode. Vomero Plus I would go with

It's a beautiful day I'm about to go on a run lads

>>77216455
Ignore that faggot, keep at it mate

>>77221432
According to minimalist shoe cultists the sole of the shoe makes no difference in terms of the energy your knees have to absorb, supposedly they only soften the strike on your feet so you end up slamming the ground harder, sort of like people say boxing with gloves leads to more brain injuries. They provide scientific studies to back these claims up. I haven't taken the minimalist pill but am considering.

>>77221531
nah man that shit is retarded. don't find out the hard way

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Easy with the strides thrown in. The wimmin are starting to wear the summer clothes. It's about bloody time. Weather has been shocking this year.

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>>77216012
Today's. First time half-marathon, 1:57:08.
Now I'm resting a few days.

Sorry to the Anon who believed in me and said I could do it faster than that, looks like I couldn't in the end. Didn't reach the 5:30 avg pace I was hoping for either. (That'd have been 1:56, I think?)

Some of my old pairs of shorts are finally starting to give up... I'm down two in the past couple weeks.
Any recommendations for cheap running shorts?

>>77221829
What’s most important is a 3” inseam or less. Skys out thighs out baby!

>>77221829
I like my cheap (15e) Nike footie shorts with no pockets. It feels like I'm wearing nothing at all.

>>77221840
My legs are too fat for that
>>77221847
I might need to go even cheaper... I'm thinking chick shit from Amazon. Just... something that will hopefully last more than a few months

Can someone rec me a good set of wireless headphones for running?

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>still jebaiting newbies to run more than once every 10 days
Gotta admit it’s funny to see them blow up their knees and shins but still kind of mean

>>77221926
shokz

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Tried to take it easy today, didn't sleep well last night, and... holy shit after the start my pace was so stable.
Only saw 1 bun today

>>77215915
I just did 2 laps around my gated community. Feels good man.

>>77222237
do two more

>>77221926
I have cheap soundcore ones that are good. they also do more expensive ones if you want something fancier. most importantly they stay in your ear no problem.

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>Today's Suggestion: Rest
No, I don't think I will

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Long roon tomorrow. Didn’t push to hard today. Nice weather day.

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>still going up

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>have to do my run earlier tomorrow morning because some fundraiser 5k will be using my trail

very excited to troon out on this saturday morning

>>77221926
>>77222270
my experience with soundcores is a side stopped charging half the time it was on the case and was out of battery every time i wanted to use it
i cant recommend other brands either
fuck this captcha system man

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>>77215915
easy

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>just finished this book
Severely overrated. Not to mention it's rife with so much inaccurate information. Yeah, way to contradict yourself on saying the Tarahumara barely ate protein, yet later in the book say that they ate quite a bit of protein, McDougall. It did make me laugh at how many fell for the minimalist/barefoot meme that caused countless runners injuries.

>>77223049
do the 5k as part of your run

is there anything I should pay attention to when buying running shoes?

>>77223360
Just don't buy cheap shit. No need to buy the expensive shit. Anything in the middle will be more or less the same. Some are lighter or more cushioned or whatever but at the end of the day your only gong to be doing moderate or slow paced runs 90% of the time and it won't make a difference

>>77223330
It costs money

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Is there any better feeling when you get in the zone and just feel you could run forever?

>>77223315
"What I talk about when I talk about running" is the only running related book I liked (except training books)