Running thread
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You are currently reading a thread in /fit/ - Fitness
Any shit that has to do with running/cardio training goes here. We don't have enough running related shit on this board. It is time for that to change.
Pic related, it's me.
Is trail running a meme or will it make me hate running less?
>>35786322
how do i prevent chaffing of my clothing when running on a treadmill in the gym?
>>35786537
specifically my t shirts
>>35786537
>>35786549
Take your shirt off. Or wear a sports bra if grill. Or also take your shirt off, I don't mind.
>>35786513
No.
I have run on trails.
I have run on treadmills.
I have run on a track.
I have run on a boardwalk.
I have run on a beach.
I have run through neighborhoods.
I have run through cities.
I have run across a campus.
No matter where, how, or when you run, I hate it the same.
Unless you are a "but the scenery" fag.
>>35786322
>distance running
The sport for skeletons. So glad I stopped that shit and started liftan wates instead
Pic up a fighting sport for alpha gains and top tier cardio
You look like shit OP. More proof never to run.
best way to get into running as cardio?!
slow speed and long time
or
higher speed and go as hard and long as you can?
I'm training for a 10k in the summer, currently doing it in around 60-62 minutes.
I want to get it down to 45 -50 minutes. Is there a general trend I can expect when it comes to increasing speed? e.g 30 seconds off mile time a month
>>35786574
in public gym
>>35786642
What, did they ban being shirtless at your gym or something?
>>35786322
I always skip cardio from August-march. Realistically, and considering I lift and generally dislike running outside of races, how low can I get my 5k by May? Last year was 25' flat
Training for a marathon, I'll probably sign up for a 2017 race. Best mile is 5:10 and best 3 mile is 17:45. Trying to hit sub 3:30 in the marathon... might be a stretch
I don't want to get skelly though. I'm currently 210 but I'll probably slim down to 190 for the race
>>35786661
how big are you?
>>35786675
6'2" 180
don't run distance lads, it will fuck your shit up. please keep it about a mile or less. run harder if you wanna get more of a workout. pic related is a distance runner.
>>35786622
Take it easy at first, you can do HIIT and LISS on separate days.
>>35786513
I prefer it to city running and treadmills but I can't tell you how you'd like it.
You'll have to try it for yourself.
I'm doing some cardio now on the treadmill and it beats the hell out of me. My left knee gets all fucked the next day, and my right side gets all sore and jammed up as well. Not a cramp on the right side, just sore as hell the next day.
I think I'm off balance or something, you guys have a good stretching routine you can recommend? Or how to fix my treadmill form. Something is jacked up in my cardio.
>>35786681
i think you could get it down to sub 20 minutes if you run 5-6 times a week
running at least 5 miles a day on endurance days and 2 miles a day for for high bpm days
>>35786684
But look at that vascularity. You can't get that shrink-wrapped look without roids.
I just started running again about two months ago and I can do 5k in 25 mins. How long should it take to get that down to 20?
Idk if it matters but I'm a girl.
>>35786684
running distance didnt make him ugly
I ran 4 miles today and the benched 140lbs.
Am I gonna make it guys? I'm looking way smaller but I still fucking weight 190lbs...
I don't look fat tho.
>>35786751
Fml. I have a hard time staying motivated for 3 miles if I'm just training. Sub 20 would feel good though. Lock for top 3 in my age group
>>35786758
height weight?
>>35786584
>not doing both
>>35786585
>not running for conditioning for boxing
>>35786620
>being a fag
>>35786620
>implying that's OP in the OP pic
>>35786622
>slow speed and long time
yes
>>35786634
It's totally dependent on your training regiment and your genetics.
The longer you run and the more shit you try out the better you'll get to know your body and how it responds to training.
>>35786642
do this >>35786660
>>35786661
run you miserable faggot
>>35786673
I think it's definitely possible
>>35786684
omg ur dumb
>>35786733
so are you
>>35786549
Wear a compression shirt or no shirt if it bothers you so much
>>35786758
>I just started running again about two months ago and I can do 5k in 25 mins. How long should it take to get that down to 20? Idk if it matters but I'm a girl.
>How long should it take to get that down to 20? Idk if it matters but I'm a girl.
> Idk if it matters but I'm a girl.
>but I'm a girl.
>a girl.
>girl.
>>35786799
i'm a skelly fag that likes to lift weights after my runs, i would look like a dousche
>>35786758
>Idk if it matters but I'm a girl.
It matters massively.
I've run coed xc and women are massively inferior to men when it comes to middle distance running.
Enjoy your no-gains you estrogen riddled fuck toy cunt.
Fuck off back to tumblr you autistic virgin cocksucking piece of shit
>>35786579
But you definitely still have a preference of all those surfaces right? Running on grass or dirt is by far my favorite. Beach running, sidewalk/hard surface running, and treadmills are all my least favorite.
>>35786772
Neither of those figures are impressive.
You're too big to be benching 140.
Keep trying and check back later.
>>35786839
>>35786839
>>35786839
>>35786839
How much should I be benching???
What would you consider impressive??
>>35786782
5'10" 130 lb
>>35786860
At least bw.
Shoot for 2 plate and then reassess.
>>35786928
And for running?
>>35786922
I dont see you getting below sub 20. You have the right build for it, but it will take a year plus of intense training.
>>35786970
:,(
Well, I'm not going to stop but that's disheartening.
>>35786824
>Projecting this hard
Who hurt you anon
>>35786322
Have you seen what runners and joggers look like when they are old?
Enjoy your multiple fucked joints.
Running is shit-tier and degenerate
>>35786684
Yes but that's Malcolm Gladwell; c'mon -- scrawny, ugly, but i absolutely guarantee you he'd be the most interesting person to talk to at any party he went to.
In other words interesting personality/knowledge/interests >>>>> gains/looks.
>>35786824
Hahaha wew lad, what's got your panties in a twist?
>>35787015
>Running is degenerate
Dude what?
>>35786513
Trail running is objectively more interesting. It won't magically make you love running if you hate it's nicer to the extent that you would expect.
Imagine driving on a straight, endless highway in the desert as opposed to a windy mountain road with nice scenery.
To lose weight should I do sprints or run long distances?
>>35787039
How is that nigger so white?
>>35786684
I don't even have to know who you are to know that I would rather be Malcolm Gladwell than you no questions asked.
>>35786808
Tape on your nips.
>>35787247
black mother, white father
>>35786808
Don't wear a cotton shirt
>>35786634
depends on how hard you're working. Make sure you're varying your workouts, i.e. don't always just run 10k to train for a 10k. In fact you want to get your weekly mileage up as much as possible, that means for easy runs get used to going a bit farther than 10k - and make sure you're doing speed work every week, ideally on a track.
>>35787223
Long Long runs. Your body will First use carbohydrates/glykogen before burning fat. 30mins+ on low intensiuty
>>35786788
I like you and you are right with everything
>>35786776
Sub 20 would be enough to win some small local 5ks. It's possible if you can do 25 off of no training, but you'll have to
a) learn about how training for a 5k works for serious runners
b) run 6 days per week
c) invest in good running shoes and sports bras
d) be patient... like several years patient
You can do it though, if you do the above.
Source: I ran track and cross country at the D1 level in college.
>>35787015
Most of the old goat runners I know are still lean and still doing it. Are you sure you aren't just surrounded by shit-tier people?
Also
>>degenerate
Do you even know what that word means? Break it down. De-generate. The opposite of generating, of creating. Historically in the context of generating children. Use language correctly.
>>35786684
Miring that arm vascularity.
I'm one of the few people here who probably do just cardio and I'm using vascularity as a progress indicator, even though I have essentially twig arms.
This is my arm relaxed, although I was retaining a lot of water in this pic. I hope to get real spidey veins soon.
>>35787415
>>35787365
A) you mean like a training schedule? Working in distance and speed days?
B) kill me
C) I have these and I'm a big fan. Also >being a grill
D) I've been running this way for 3ish years I think, cutting a minute off my 5k each year
>>35786788
>>slow speed and long time
>yes
isn't it higher injury-risk to run at a sub 180steps-a-minute cadence due to slower "jogging" amplifying shock to the joints by minimising the involvement of the elastic nature of the tendons - as well as missing out on the free energy produced by that elastic "recoil"?
unless by "slow" you mean still ~180steps-a-minute.
>>35787527
Cadence isn't equal to speed.
>>35787527
don't be a faggot
only faggots worry about optimal step cadence holy shit I can taste dick just writing that go out and run ya goober
>>35787015
>implying old lifters never have multiple joint injuries
>>35787183
>objectively
Please stop posting.
>>35787527
Just Start running. You figure it out by yourself then. But beginners dont do 180 cadence
>>35787415
>De-generate
almost exactly the same as "catabolic", which I keep hearing is true of extended aerobic activity like marathons etc.
>>35786742
What kind of shoes are you running? Go to an athletic store so they can see your pronation when you are on the treadmill. Could be that or possibly form.
Also, look into glucosamine supp. to help aid recovery in your joints. takes about 2 weeks to become effective. (Unless you are allergic to shellfish, DO NOT TAKE)
>>35787506
A - yes, like a formal, periodized program with specific short and long term goals. Daniels Running Formula is a good bet. Daniels has coached everything from top high schoolers to college all-Americans to Joan Benoit Sameulson, women's Olympic marathon winner. His background is in exercise physiology, and his training is grounded in his research. Also very accessible for beginners, intermediate, and advanced.
B - you may find you change your mind over time
C - have you been fit recently for either?
>>35787541
it isn't an exact overlap, but in my experience it's easier to hit that cadence if I run faster.
>>35787546
I'm trying to reduce injury-risk.
>running
perma-skellies detected.
>>35787015
>degenerate
anytime you see this word on /fit/ do yourself a favor and immediately disregard the opinions of the /pol/smoker
>>35787654
Fatfuck detected.
>>35787609
I don't really trust running store salespeople. When I got my first pair they put me in pronounced heel sombitches
>>35787541
This. I run 180ish whether I'm going slower than 8:00 per mile on an easy run with my wife or sub 5:00 doing mile repeats on the track. My stride rate doesn't change, my stride length does. Think of a bike; your rate of turnover is the same, but you switch gears for more power.
>>35787634
Biggest thing to do for injury risk is to not overstride. Slow speed high cadence is possible but it might be kinda awkward at first but training makes perfect. Also the study that said 180 cadence actually said at least 180 cadence. Runners observed all run above. Like 190,200 etc. Again biggest thing you can do to reduce injury is to not overstride and to listen to your body and not increase volume too over time.
>>35787677
I have yet to make this work for me. I feel like it's hard to run slowly with long legs
>>35787568
>You figure it out by yourself
Why learn by trial and error when you can have someone show you?
>beginners don't do 180 cadence
I'm a beginner and I can do it, although I am only sprinting. I would recommend it for reducing impact, though - it makes a big difference there.
>>35787579
Chronic exercise with depleted glycogen may cause catabolism. Your muscles aren't going to shrink, disappear, or otherwise degenerate from doing an occasional easy long run.
>>35787672
>>Pronounced heel
Elaborate please?
>>35787689
It takes work/attention. I found counting just once per mile for a minute on easy runs produced enormous gains over the course of a summer, and I'm all legs.
Why do I not make any progress?
I'm 5'6" / 135 lb and have been running three days a week for the last four months. I can run maybe 40 seconds, 60 if I push myself, before I need a walking rest of ~30 seconds.
According to beginner programs and whatnot I should be able to already run 20-30 minutes straight.
>>35787679
Ok, I should be more specific to myself - I've noticed that varying my cadence affected impact a lot. I can't say if I was running at 180 or 190etc. - all I can say is varying the cadence reduced impact.
>>35787699
I think what I heard was specific to marathons so maybe it's only intense extended aerobics. It's one explanation why runners seem to age more visibly, though - increased cortisol.
>>35787710
Popular modern running shoes have a ginormous heel and this almost completely force heel striking. Heel striking is bad. Read Born to Run chapter 17 I think
>>35787740
>I'm 5'6" / 135 lb
You're almost certainly fat meaning you're almost certainly not eating right.
Don't mean to be insulting or anything. Show your physique.
since this is /fit/ i'm hoping there are some internet experts to teach me the ways of running
This pic show my improvement over my first month of running on a 780m course and a 1 mile lap just to know my time
I've been trying to use the barefoot strike but when i get tired i have to concentrate really hard to achieve it, ever since my 2nd or 3rd run i've adopted it
my 2 last times were on a 180bpm tempo, didnt see much difference except that i got tired really fast
i go out running every 2 days or so
im 1,84m tall 80kg, bit too fat for a runner i suppose
any tips on how to improve faster?
What are some good comebacks when jock lifters make fun of my "chicken legs" as I run past?
On the spot I've only mustered things like
>s-smell ya later
and
>just try and catch me
>>35786322
>Should I be running as fast as I can for a mile every day or should I be running 3 miles at a reasonable pace?
>>35787780
If it has to be between those two options, the latter. A mile is fucking nothing.
>>35787754
Not really. All brands have different lines. Nike Adidas ASICS all have lines for different pronation and goals. The shoes are out there you just need to find the one for you.
As for me I use a pair of Nike Lunarbeam 6. They have pretty low heel to toe drop and are comfy for me.
>>35787765
brah lbs means pounds
>>35786634
Totally doable
Speed work + tempo runs + long runs
>>35787741
In a marathon, yes, unless you're downing calories thoughout you'll deplete your glycogen and catabolism will result. Presumably you're not running a marathon every day.
The increased cortisol, again, is from chronic glycogen depletion. If you're eating enough it's a non-issue.
Being exposed to the elements probably has more to do with facial aesthetics than the running itself.
>>35787832
Yup. I still guarantee he's fat. Skinnyfat at least.
Hello there, I'm on a budget and need a shoe I can lift with and run in. I typically run 3 days a week... 2 days intervals... 1 day I do a five miler... so really not doing a ton of running ... just enough to excel at army apft runs
I have neutral arch and pronation. When I was fitted last time I was told that I do better with shoes that flex a lot because I guess I keep my feet stiff or some shit..
Right now I run in Brooks Ghost 8 because they were fitted for me.... any suggestions?
I know they're meme tier, but I was looking at the reebok nano.
>>35787796
Yeah, but I'm running as fast as I possibly can, around 11 mph
Does that not really matter?
>>35786579
>implying scenery isn't great motivation
>>35787855
Don't lift in your running shoes. They will get absolutely rekd from squats and dl. Just get something flat and cheap for lifting. They should last years if you only lift in them
>>35787855
Vibrams, $35
>>35787861
What is your purpose?
>>35787765
I can't show a picture of myself but close to this. More legs maybe.
>>35787754
The guy who wrote that book now has compartment syndrome in his shins and can barely walk.
Some shoes are built up beyond what is necessary but you can find trimmer options that still provide protection. The Ultra Boost from Adidas is a good shoe that has more cushion than most may need. The Boston Boost is perfectly fine for daily miles with half the stack height and a slightly lower heel (though not flat, which tends to cause Achilles tendinitis).
>>35787915
Well then I was right. It's skinnyfat. There's no way that doesn't take a toll on stamina.
Eat a bit more on days you run. Deficit on days you don't.
Your diet could also be impairing you. If you're someone who eats meat all day, I can't imagine you not feeling weighed down during the runs.
>>35787900
To be able to consistently run at that speed for at least 1 1/2 mile
>>35787925
I remember a study on people with that syndrome and it made them switch to forestrike and they all got better
http://www.ncbi.nlm.nih.gov/pubmed/22427621
what kind of running shoes should i get?
ive been running for 3 months now and i decided to get one.
im 6'2 189lbs and i run 7 to 9 kms a day.
any help would be appreciated
>>35787945
I've been running for months, shouldn't my endurance go up eventually? If I first need to lose weight I might as well quit to not injure myself and just go on a diet.
>>35787740
Asthma.
>>35788089
Go to a running store and tell them all of that. They will measure your feet and probably check your running form to see how your foot falls and then recommend you some shoes.
Expect to spend at least $100
>>35788089
RIP bob ross.
Anyone else have flat feet? What are some good insoles for running with it? I really did not consider it when I bought running shoes. The shin splints are awful
>>35787882
What about something like the reebok nano?
>>35788232
I have flat feet, I just use special insoles and it lets me wear whatever shoes I want.
It also helps your back according to my chiropodist.
Where can I get some sick, ass shorts?
>>35788100
What kind of running? How much? How often?
Why can't I just breathe really hard for half an hour instead of running?
>>35786513
city running is my favorite, mostly due to the major intersections every 2/3 mins that give me a nice 30 sec rest, makes it easier to run for longer distances/times. could do 50 minutes no problem when I was a recovering fatty.
DC is one of my favorite places to run, city wise mostly because in one session you can do
2.5 miles city, with a slight incline for the last 7/10 mile, half mile on trails then 2 miles on the bike path in rock creek park, ending at the lincoln memorial or running across the memorial bridge, ending in Virginia.
Decent change of scenery most of the time, and could just walk home and shitpost on my phone.
>>35788001
>>No control
>>Case study
>>Change in form wasn't the only thing they changed
I sold barefoot shoes in a running store. We laughed at customers who bought into the minimal fad and we laughed when they tried to return the minimal shoes they bought when they got shin splints after not listening to our advice.
>mfw I just ran for the first time since August
>10:00 mile
>feel like I could puke if I really tried
Hold me brehs
>>35787767
Just gotta keep at it senpai. Cardiovascular system develops pretty quick but you can also lose it quick as well.
so i lift and then spend an hour on a tread mill, im trying to lose weight right now more than anything else. i think i have a pretty solid weight routine but on the tread mill i generally try to run the fastest mile i can (at about 8:30 right now, i know its shit) and then walk for the rest of the hour. is this okay or should i do something different.
tl:dr if i can do an hour of cardio a day on a treadmill whats the best thing to do for weight loss.
>>35788848
try to run for longer and longer
look up couch to 5k
I get anterior shin splints from walking. I have big calves. How do I fix?
>>35786758
20 is tough. Gonna have to push yourself hard.
I would work on getting a 6 minute mile down. Then 2 miles within 13 minutes. Then go for 3.1 in 20.
By breaking it down it should be overcomeable.
You are at a disadvantage being female though, but don't let that discourage you.
Not sure why this board so hard on women. To be fair though some dumb cunts on this board.
>>35788975
It's 4chan. 99% retard sperg autists
>>35789077
There are some successful people on here tho
>>35788669
No one mentioned barefoot. Do you think all people who strike midfoot first prefer minimalistic approach?
>>35788975
>tfw I'll never get a gf that sexy
>>35787773
underrated post, made me kek
>Work in a Warehouse all day
>Come home and do 4 miles in 42 minutes
>6'1 178
>slow fatfuck is slow
trying to lose weight only have the energy to workout like 3-4 times a week what should I do on my off days so that eventually I can do something everyday
>winter
>want to run
>-30celsius for three weeks so I almost vomit my insides to the pavement while running
>suddenly +1celsius and everything's just a big slushfest
Truly this is hell, but fuck it just I have to have it.
>>35787436
i can tell your dad went to home depot to redo your bathroom
I run 8 miles everyday with 7:30ish mile splits my right heel twinges and acts up every week or so and I have to take a few days off what is this. Will it ever go away.
>>35791769
Hello fellow Norwegian
>tfw when running my 3rd marathon in a couple of months
>tfw my biggest fear isn't my legs or my breathing, it's having to poop while I'm running
For one I hate pooping in public, and secondly the stomach cramps leading up to having to poop are awful. Hold me bros I don't like runners trots
>>35788202
thanks familia
What is proper form for running, in regards to how you land your feet?
I had two track coaches back in highschool. One of them insisted you run heel hitting the ground first. The second insisted you land with the front end of your foot first. Because of this I end up alternating constantly throughout the course of a run and it fucks with me.
>>35791973
manage your diet pre and during race bro
experiment with what you eat and the timing of the food
Recently started cardio on an elliptical. I run everyday for 30mins. I stay above 80 rpm for 9 mins then put resistance to 4 and try to stay above 65 rpm for 6 minutes. Then I repeat one more time and done.
After every cardio session I feel generally better and now look forward to it. Heck just the other day I had two customers at work on the same day hit on me and one made it painfully obvious she wanted me and I have a date with her coming up. We're all going to make it guys.
Physical strength is the key to the confidence you desire.
>>35787740
Your going too hard. Slow your shit down.
>>35786982
>hurr you need to be x to do x
If you go out there and try your hardest and push yourself hard the entire run there's no way you wont beat your time!!!!!!!!!
>>35787015
My good friend's dad is 63 years old and he runs all of the races we do, and a lifetime of triathalons and a career training other people for triathalons have basically ensures he smokes us and nearly everyone else at the race. He's doing fine, and you can too someday.
Any suggestions on a good lifting routine that will complement a running-centric training regimen? I made the switch from primarily lifting because I find running equally cathartic and I had a scare recently with an arm injury. I'm an illustrator and can't really risk being out of work for that long
>>35786549
Where does it chafe?
Nips? Get nip guards.
Pits? Get bodyglide.
adsf
>>35787223
Ran pac10 track. We always got shredded doing what is essentially HIIT in the spring. Too bloated on carbs in the fall/winter doing long, slow shit.
>>35790693
i think he just told an anectode about the sport industry marketing a shitty and useless product and people fell for it
probably the same people that say things likeheelstriking is BAD and gives you toe cAncER"!2122!!!!111
>>35792036
Normally
Sprint: forefoot
1-10km: midfoot
10+: midfoot or heel
most elite marathon runners run midfoot the whole race, most people are heelrunner
just do what you like and feels best for you
for me its heelstriking because i am 6"3 and 220lbs and midfoot will put to much stress on my calves on a longer distance than 5km
never had any problems
I always wanted to do a marathon as a kid and feel like a fucking badass against the world.
Now I'm older I realize just how difficult and demanding it is, but I'm still into the idea. But I'm 23% bodyfat and currently doing mild strength training, so it's going to be fucking hard for me to get in shape enough to do even half a marathon.
How long should I expect to take before I can run a marathon, running 2-3 times per week? I'm currently rowing around 7-8km, but probably running only 2-3km before I have to stop.
>>35787296
Black mother was also whitey mulatto
>>35786322
Faggy runner. Get some test and lift like a man.
>>35792971
epic, simply epic :)
>>35792884
I really, really, really like this picture anon.
>>35793122
/fit/, I need to get my beep test score to 10.1
I have not done cardio in years but some middling SS over the past 24 months. 10kg overweight for my height, on keto (which has been working well, feeling great etc) for the last month.
Basically, besides Couch to 5k, how do I increase my beep test score ASAP. Damn the side effects. I am presuming Keto will impair this and I should transition to a general mid carb mid protein low fat kind of diet for maximum gainz.
>>35792971
>>35793018
samefag
who /runningat5am/ here?
>>35793962
youre right and i love you anon!
you are so muscular and can run fast like the wind
>>35788359
Runningwarehouse is solid
who /Elliptical trainer/ here?
athletegrade.com/running
>>35787773
>going slow enough to let them see you
never going to make it
>>35792884
you have to run more than 3 times a week for a marathon but 18 weeks is enough time if youre already running a little bit (3mi runs) and a little more if you need to work up to 3 miles
I used to be a decent runner (17:30 5k, 4:40 1600) before I started lifting weights. Haven't done serious cardio in years but am much stronger now.
Could I be competitive in D3 track, running the 1600? With training geared toward running, of course.
Then:
>ability used to be based on cardiovascular endurance alone; little to no strength due to hungry skeleton mode
Now:
>much stronger, 25 lbs heavier but still as lean, recently ran a 21minute 5k and 12min 3200 with no cardio
>>35792036
>be heel runner regardless of distance
>stuck on 4x400 team
>coach going crazy insisting that I run on toes
>nah, I'm good
>run 52.5 split anyway
What this anon said makes the most sense, but just run whatever's most comfortable
>>35792853
>>35786549
vest
How do you runnerbros feel about pacework?
When your goal is less than 4 miles, I feel like pacework is god-tier preparation
>18-minute 5k
>6-minute miles
>3-minute 800
>90-second 400
>>35790693
My response was in reference to someone complaining about the large heel on a pair of running shoes recommended by a running store employee as a reason not to go to//trust running stores; which is a patently ridiculous notion.
>>35794025
Precor AMT master race.
>>35792036
Whether you strike forefoot, midfoot, or rearfoot borders on irrelevant. Where first contact is relative to your center of gravity is is most important. If your foot is forward of your center of gravity, it doesn't matter what part of your foot hits first, your leg is now acting as a small brake mechanism, and absorbing a LOT of impact as a result. Focus on cadence, foot strike will follow (and may even change depending on speed).
>>35794062
I love visual representations Luke these. They're so much more motivating than "i want to cut my time by 20 seconds." I would question these standards in particular-- I don't think my 7minute mile borders on advanced
>>35792884
>>running 2-3 times per week
You can probably finish one now. Finishing is easy enough that fat people can do it. If you want to do more than finish, it simply won't happen on 2-3 days per week of running. That's like asking how to get to 4-3-2-1 plate on two days of lifting per week; just not gonna happen.
>>35795099
Pretty much this. Having only ever done 5ks, I did a tough mudder (12 miles) fully expecting not to be able to finish but at the end even having more energy than my mate who regularly does half marathons. Of course this is somewhat different as it's not running the entire time (3 hours)
How did you all start running in the first place? I started with a couch to 5k with Emi and I can't imagine ever getting anywhere without the guidance.
I can't imagine normalfags going on the internet and looking up the best way to start running, so how would they get good at it in the beginning?
Best 5k training schedule? I want to get from 25:00 to 20:00 by May (23:00 realistically)
I looked up Daniels formula but it's a whole lot of numbers and no schedule
>>35795836
Sorry, I didn't clarify. It's a book not an online thing. The programs for novice, intermediate, and competitive for 800m, mile, 5k, 10k, XC, and marathon are the final dozen or so appendices in the book.
>>35795836
Run long distances more frequently now
As you get closer to race day, run shorter, faster distances.
A really helpful training technique is pacework. Figure out what your mile splits should be, and spend March/April practicing individual miles (use a track for best results).
By the middle of April you should be able to nail your target pace pretty consistently. Do speedwork next.
>>35794859
It would be a lot of work to get back there if those are your times now. I used to be 15:40 / 4:16 at 140lbs
3 years later without running I'm 205 and still run 18:30/ 5:15
Some people just have to work harder to get times down, and if your times have already sank that hard you will have a long road ahead of yourself to become "good" again. Start your training as if you never lost your speed, only endurance. Obv if going for 1600 also do training for cadence (plyo, jump roap) and pump up the intervals. My D1 coach was an Olympic 800 runner and made us also do light clean+jerks often so there might be some science behind that. I would say by next indoor track season you could be good again.
I feel like my legs don't limit me nearly as much as my chest/ breathing/not puking capacity. Should I do anything special compared to standard training methods already posted?
>>35796524
If you can, run in altitude to improve breathing capacity.
>>35793965
Be thankful for your safe neighborhood. I cant even run 5 pm, 5 am is a 100 guarantee way to get killed or rekt.
>>35786513
>People hate running
What a horrifying life to lead. Running is the only thing I've ever truly loved.
Ayy senpai
I'm on Week 3 Day 2 of Couch to 5k and my knees hurt like fuck. I've googled the shit out of runner's knee pain and still can't figure out what my deal is.
I changed up my form to strike forefoot when I first started and after my calves got used to it they were fine, I can't imagine it's some sort of impact pain on my knees.
Lifting doesn't seem to bother them at all, just running.
>>35786673
Should be easy. I hit 3:34 my first race, and my best mile was 5:30. Best 5k was 18:34. Hit 3:29 a year ago with no speedwork. Just run far thej run fast for the last 3 months.
>>35786758
>girl
A long time. Every minute you drop will be twice as hard as the last. 20min 5k as a girl will win you most local races.
>>35786968
Time goals > distance goals unless you're doing Badwater. 20min 5k is a fine goal for most entry level guys.
>>35797033
I bet your problem is just shoes.
>>35794994
>18 minute 5k
>6 minute miles
Ummm, anon?
>>35797429
Not him, but I have a former fatbro that does 8 minute miles for half marathons and 5ks. I don't get it either
Don't really want to make my own thread so I'm just gonna hijack this thread for a bit.
Need a new pair of shoes and I'm a massive poorfag. Do you guys think I will be able to walk/run comfortably in one of these types of shoes?
Think they are generally called "occupational shoes". I mean, not asking for maximum comfort but my current shoes makes me feel like someone when to town with a baseball bat on them after walking for only a short while and I want something I can use for more than just running.
Maybe i can get some help here. Every time I run I get an headache, and don't run marathon only 5k. I'd really like to run but its not worth an headache...
>>35797523
You will snap your shit up running in those
>>35797614
You're probably just out of shape. I get a headache early in the spring after not running all winter but it goes away
>>35797429
Pacework, anon. Three 6-minute miles is an 18-minute 5k, give or take 45 seconds
>>35796145
Thanks anon
The slow times I posted weren't race-pace; I only went 60-75% on them but they're the only timed runs I've done since I started lifting.
There's a 5k in March nearby, I might go tryhard just to see what kind of shape I'm really in.
>>35797523
lol wtf dude
Runners of /fit/
I have a question:
For about a week now I've had a pain right behind my achillles (pic related) I'm assuming it's from running and I'm wondering if any of you have dealt with an injury like this before and it is anything I should be worried about?
i did just get new shoes, Nike free 5.0
>>35786579
Good trails have varied terrain, hills, intersting shit, way better than treadmills. ALso you can do chinups on nearby trees if you want. If its a good trail youll probably be totally alone so you can rip your shirt off and run through the forest with teh wind blowing past your dick truly beutiful, i usually run with a backpack and keep a ukulele in it so i can stop and play ukulele when i need to cath my breath.
![3L3r2k4[1].jpg](https://i.imgur.com/4BiDHiC.jpg "3L3r2k4[1].jpg")
I've decided to add running to my routine since I'm starting a slow cut for summer.
What motivates me is I'm currently transitioning from male to hedgehog.
My progress has been goind decently. I'm sprinting 30 minutes a day every day on a treadmill. Once the weather gets warmer I'll be running in the park for the fresh air.
I'm gonna become at least 50% hedgehog by next week, I've already ordered these shoes online and I have a wardrobe of mostly blue clothing.
Good luck to all of you
I can run a 10k at 5:00/km
but can only do a 5k at like 4:50/km
why?
>>35798902
Try to push yourself next time and run 5.5 or 6k at 5:00/km. Slowly work your way up.
>>35787740
Slow the fuck down
>>35798130
Maybe you need a more neutral shoe with good cushioning. My favourite running shoe is the new balance 880.
You should try it out because it's an amazing running shoe. Great for long distance running and still light enough for fast running.
>>35787915
You look fine if you look like that, it's a fairly normie girl physique. Is your diet proper?
>>35799225
>L O N D O N
ftfy
>>35798902
Same shit for me. I can run 10k at 4:45/km but barely better for 5k (something like 4:30/km). Whichever the distance I run, as long as it not very short or very long, I have a maximum speed I can't exceed otherwise I have to stop or slow down within a kilometer or so.
>>35786513
i run on trails for the uneven ground. It makes it more entertaining and for me helps with running further
>>35786513
I run only on trails.
I absolutely despise city running. It's boring, often flat, repetitive, crowded, you have to stop at intersections, it smells, floor is hard.
Furthest I've ran was 5.3 miles. Took me 44min 47sec, but I could have kept going for miles more. I only stopped because I got back home.
I got shin splints on a different run, and worsened it by not knowing what shin splints were, and continued running. I've only recently recovered, so I'm gonna start running again.
>>35799664
I don't know what they are either. What do they feel like? I only run 5K so as not to ruin muh gains.
>>35799690
Very sharp pains in the shins. Becomes painful to even walk if it's bad enough, which mine were.
>>35799664
Your shin splints probably developed into Periostitis. Shin splints by itself is not a very serious injury. An athlete wouldn't take a day of training for it. You got to slow down on your training a little with these type of stress related injuries so it doesn't develop into something more serious.
>>35786824
>tfw everyone else on the planet runs way way way better than you
I'm not fat or anything. How hard do you boys push yourselves to keep your pace really good? I kind of just jog mostly until 30 minutes has passed.
It takes me about 16 minutes to go less than 2 miles. Where I run is really hilly which I think might impact it
Trying to reach my goal of running 3km (1.9 miles) in 12 minutes. It seems random but it's the time I managed when I was young and playing football. I haven't done any cardio since I was like 16, so when I started again (23 now) I stupidly ran 6 km in a low tempo for a long time thinking if I did it enough I would eventually run 3km really fast without breaking a sweat... Tried 3km for the first time a little while ago and I sucked. So now I'm doing interval running and faster tempo runs to reach my goal
>>35799664
This was my problem when I started running again after taking a long break. My heart easily outworked my lower legs if that makes sense. Didn't feel tired, but my calves and feet hurt like hell since I increased my distances and speed too fast. Reached a point where I could barely jog for 5 mins before being in too much pain too continue.
>>35788240
>falling for the crossfit jew
Lift in Chuck's, preferably high-tops. Running and lifting are two totally separate muscular activities. Thinking you can combine two wildly disparate activities is how you end up with shit like an El Camino. Do you really want the El Camino of shoes? Besides, if you don't have a weak arch, running indoor in Chuck's for a while won't kill you, whereas lifting in a running shoe might seriously break something.
Cheap Chuck's, spend some dough on some solid shoes DESIGNED FOR RUNNING.
How the fuck do I get used to running? My shins and thighs are literally killing me.
>>35799875
I think muscle soreness is not really something you can avoid if you constantly try to better yourself. What I do is massage the muscles in my legs. I really feel like it helps.
>>35800007
I just do like stroking with both hands around my leg. nothing too advanced
>>35799832
oops, forgot the cute anime girl so people pay attention to my post
>>35786322
I run like I'm being chased by the cops
>>35786758
Nudes plz
>>35799971
You know nothing. For an example of a perfect shoe for both lifting and running, see
>>35787506
>>35800032
I stroke the same way but with both hands on dick
>>35800091
*fingers
>>35799971
Chucks suck
Nike or Adidas are better
>>35800007
I couldn't handle it, it hurt too much to run. They never hurt after a run or during rest days, only acute sharp pain when running. Now that I'm running again I've been taking it way slower with upping distances and tempo, and it's working out so far.
>>35786537
not sure if anyones here or if they care, invest in polyester and non-cotton shirts. go to your nearest dicks or run specialty store and pick up bodyglide
>>35797151
Thanks, good to hear. I am currently going about 15-25 miles per week on top of heavy lifting, but later in the year I will probably tone down the lifting and aim for 30-40 mpw if my legs can sustain the mileage.
>>35798130
I've got that pain in the exact location before. With shoes like the frees, you are going to have tightness in the posterior chain until you get stronger. I've dealt with tightness at almost every spot in my lower leg, but it's understandable if you've never run with minimal shoes. For me, it's always been rewarding to work through these weaknesses and become stronger.
Make sure you stay loose in the calves (calf stretch and rolling), achilles (heel cord stretch), hamstrings, and the arch of your foot. Roll that arch with a dense ball (either a specialized one or a golf ball). Smashing the shit out of that arch and then icing it will prevent plantar fasciitis.
Just stick to running 2-3 miles at a time with minimal shoes for the first 6 months you transition to them. Focus on the form. If you aren't feeling your calves, feet, and ankles getting sore/stronger you probably aren't doing it right.
>>35798902
>>35799246
Do some speed work. If your body doesn't know how to run faster, it will be terribly inefficient when you try it out during a race. Do some 800s or mile repeats.
