>>36086563 Gonna run 5k tomorrow. Just started after like 6 months out and trying to build myself up, alongside lifting my running is taking a bit of a backseat but I'm hoping once my body adapts to the weight training I can make some serious running gains.
Did like 10 km today but it was like a tragic comedy run
At 4.5 km I realized I lost my car keys. I was doing a long run so was going pretty easy so I turned 360 degrees and moonran as fast as I can looking for them. Car was still there, keys no where to be found, walked another 4.5 km on the path and ran another 2.5 back. Spent like 3 hours looking for my keys but in the end had to call my gf to bring me the spare.
I'll do a fast race pace 5k tomorrow. Haven't done one in a while.
Also I'm planning to set up a routine but i'm not sure how to plan it around my routine. I'm doing a PHAT routine now and I was thinking about this
M: Lower Strength T: Upper Strengthen W: Off (long run, easy pace) T: Lower Hyper F: Push (steady state run or tempo) S: Pull (fartlek run) S: Off
>>36086617 Lifting and running can be hard to manage, they need to be balanced, you can easily get too exhausted to do one or the other. But keep it up man.
When I was in high school track I told my coach I do really light weight training and he got asshurt. He told me "every ounce you gain lifting is like 100 pounds on the mile" but it never phased me. I was always one of the top ten kids.
>>36086634 >be toe-striker >never have shin splints >can't relate feelsgoodman
After weeks of snow and 10 degree days, it hit 55F today Went for a short run because it was so beautiful outside, and damn do I need to do more cardio. Huffing and puffing after 2 miles, plus my legs were tired from high volume squats yesterday
>>36086563 >live in germany >temperatures still pretty low >it's rainy most of the time this month
tomorow will be the first day in a long time with temps over 10° C but it will be raining. Did ~6 Km slow paced jogging on wednesday when it was dry and 0° but I just put on the warm running clothes. Running in the rain can be fun if it isn't too cold but idk. Should I just use the gym treadmill or fuck it and get wet? (I don't like running with a cape or shit like that). At least the paths aren't crowed with peasants in this shitty weather.
>>36087128 I don't really recommend running in the rain if it's cold. Doesn't sound too healthy. Running in the rain in summer is quite fun and you can do it without a shirt. I'd say go safe and do treadmill. That's what I do even If I loath it and never do more than 5k or I die of boredom
I gotta ask, would running affect my SS routine? I'm already nearing the end of the routine, where I will switch to an intermediate workout. I have done running before, but not alongside a proper gym routine.
>>36088069 if you don't plan to compete and just do it for general fitness it won't affect your progress too much. It becomes a problem when you train hard for both. If running is just a secondary thing to your lifting then focus on lifting with running on secondary level. If you feel running affects your recovery time or progress just dial it down, either in intensity or mileage
I've been on a power-lifting routine till last week and now switched to PHAT and ran around 25 km per week and had no problems whatsoever
Did my usual 7km (lap and a half) this morning around Albert Park lake. Melbourne, Aus is a glorious city on a day like today, clear skies and warm. I do this run at least 3 times a week whilst lifting a 3way split each week, sometime i stretch it out to 11km, but i usally get bored so opt for the shorter run and pace it up. I have run a half marathon before but fuck it was the mental challenge more than the physical, i just get so fucking bored. Ive ridden my bike 200km over a day and thats was less boring, more shit to see i guess.
And to the anon running in snow, seriously jelly here, i love running in the cold, makes you feel so alive.
So I'm in the army and sometimes we do these gay "group" runs at a snails pace. I'm pretty tall and they always hurt my calves because we stay in a formation and I can't stride out at all like I'm used too. I feel they are going to give me shin splits, what's the best way to do these runs that won't fuck up my shins so I can keep up my marathon training?
Been trying to enlist for a year and a half now. The strength part is easy for me, but the 1.5 mile/2.4km run would have killed me.
Never done a cardio sport as a kid and at 20 and 195lbs/91kg my best time was around 14 mins. The pass is 11:11.
For the past few months I've had it licked hitting a good 10:30 and proud, but the Christmas break knocked me out and I struggle to reach 10:50.
I moved my schedule to put less on lifting and now it's 3 runs a week. Also I'm doing my first ever cut. Should I just keep doing my "1.5 mile, rest, 20 minutes doing 60/120s" routine, or will doing the occasional 7min mile and 5km help my 1.5mile?
Sorry for the blogpost, but I feel like context was neeeded.
>>36086634 I don't know if I really had shin splits ever (never went to a doctor) but my shins hurt a lot when I significantly increase my mileage. They hurt when I started to ran, after I ran and sometimes just when I walked. It happened in two different periods, everytime, my solution was to: >Do pic related after the run >Put my shins under ice cold shower right after >Continue to run according to the program even if it hurts. That could be downright stupid, but it worked for me.
I'm planning to run half marathon at the end of the summer so I am training for that. Sometimes I feel like a moose since there's so god damn much snow over here, but I guess it's worth doing it so I can say "I ran half marathon" to my imaginary friends.
Nice distances. Should I stop running immediately after my form degrades? It seems like the best thing to do.
Barefoot masterrace reporting in. I can't tell if I'm stepping on dogshit during my night runs but it feels so light I can't complain. You guys should try it. It's like wearing shoes that get stronger each time you use them.
What other things do you guys do for conditioning? I'm doing a gymnastics routine and they work great together. Aerobic gains convert to shorter rest times between workout sets. Other than that, tibialis strengthening and single leg squats have been great for my knees and haven't had shin splints even though I just started running again.
>>36095581 Only thing I do is lifting and sometimes crosstrain inside on elliptical or stationary bikes.
I had problems with core strength before I started lifting and on longer runs I would slouch and my back started to kill me but squats and deadlifts and some core training fixed that better than I thought. When my form breaks down (this usually only happens on long runs if I'm tired) I slow down a bit. No point in trying to maintain a pace if my form is horrible. Squats are great for runners, short or long distance
>>36095645 I follow this guy's form and running pace. https://www.youtube.com/watch?v=zSIDRHUWlVo
Since I only run once a week and have only ran three weeks I only make roughly 2 kilometers before form degrades. But I think I'll keep it at this pace rather than slugging it out with bad form. Makes my runs nice and quick but still productive.
>>36095893 Yea I run kinda the same but not barefoot, but with shoes with minimal drop between toe and heel. I hit exactly like him and that is pretty hard on your calfs until you get used to it. Basically don't over stride and hit with your midfoot. His form is similar to what those top Kenians use.
I can't strike like that downhill though and I default to heel strike downhill or when I'm too tired. If I try to keep that form downhill I feel like I put brakes on. I can keep that form for like 10km easily now. It broke like shit first few months but just keep at it and you get better. Try doing slow easy pace runs trying to maintain the form for long periods of time.
Picrelated isn't from weight; I'm 9%BF. But it could be cardio related. Do lots of heavy doubles four days a week, haven't done cardio since high school.
Started running a mile most mornings a few days ago, have an 8:30 time so I'm pretty out of shape from a cardio perspective. What is the 3x5 of cardio? Things that are time efficient that would lower my blood pressure and get my heart rate into the 60s without interfering with my lifting.
>>36096026 If you just start out don't worry too much, just run, optimally on a regular base.
One tip that I would give you is that running isn't like lifting where you need to improve your time every week. That will only lead to injury and you stalling out. If you push it to the max you are running in an anaerobic state. Depending on your goals.
here's a better article that explains what I mean http://runnersconnect.net/running-training-articles/how-to-run-faster/
>>36096057 for starters just do cardio, look at a program like couch to 5k or something and learn to enjoy it.
>in summary, your body makes its own antioxidants to lower ROS (reactive oxygen species) that are produced during exercise. ROS leads to tissue damage and muscle fatigue which appears to make antioxidant supplementation good for performance. however, these ROS metabolites also lead to pathways for exercise adaptation, i.e., getting stronger. supplementing antioxidants does that for your body instead, and improves your performance during that workout, but will also reduce the improvements you received because the body is no longer regulating its own ROS and adaptive pathways.
>in this case, it was intravenous supplementation of n-acetylcysteine with eight 27-32 year old men performing cycling.
>for any doubts as to whether this applies to relevant populations (20 something male), doing relevant exercises (eccentrics, isometrics, concentrics), or at relevant doses (like a cup of tea) read their related literature. the sample size appears too small to provide anything generalizable, but i don't know if metabolic pathways would differ too much between person to person. i also don't know the effect sizes or the other studies cited.
>for relevance, fish oil commonly has the antioxidant tocopherol that reduces rancidification, increasing shelf life. fish oil itself also attenuates inflammation, which may not be a good thing as these findings suggest. tea, cocoa, black rice, are among many antioxidant sources.
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