it's Sunday today, which means that you should be running.
Share your plans for today, and if you don't have any, post anyway so that the rest of us can shame you.
I plan to run in around ~4 hours, probably a slow long distance run because I feel beaten up after managing my first ever sub 25 minute 5k a few days ago.
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strengthrunning.com
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Anything more than 5k is boring as fuck
Trying to improve my 1.5 mile timing lads, barely under 12 min now. Goal is sub 10 minutes. Should I just run 1.5 miles over and over and try to get faster each time?
Ive lost 30kg so i weigh 100 now and plan to start jogging with my dog every day around a nearby lake. Hoping im not too heavy so i wont take joint damage
Running a 10k race today, Im hoping to finish under 40mins.
Do some hard interval training, why 1.5 miles that's an odd distance?
Also pic is me, getting back into running recently and thought it was pretty comical how skinny my arm is compared to leg.
>over striding
>heel striking
Kys
Thanks for the advice, user. It's for a fitness test for compulsory military service
It's 8AM now, I'm going for a small 4k run before meeting with family for father's day.
>is able to run 4h
>sub 25m is a pb
you're doing something horribly wrong
how the fuck do i get under 20min for 5k?
i believe im in decent shape, i have no idea how to run faster. Is it my technique thats shit?
my nose has been so stuffed lately that it gets hard to breathe even with a pace only slightly faster than walking, never been a problem before. anyone know why this is happening?
Pollen count has been very high this year maybe you have hayfever
Is being able to run around 2.8km after three months good enough or am I progressing too slowly?
Intervals and one longer run a week - like 4-5 miles, nothing crazy. Do a time trial every once in a while to learn how to go hard for the whole distance
What's limiting you? Do your legs start to feel weak or do your lungs burn or is it both? Give us some details so we can help, because it's almost certainly not your technique
that sounds like extremely slow progress to me, how often do you run?
idk i've been an avid runner for 6+ years and never had that kind of problem before.
As allergic person i can confirm this year is a hell even got some roids from a doctor and they barely hell.
4 times a week
But I have weak lungs because of chest deformity so Im seriously out of breath when I finish. I even need to take at least two 1-minute breaks
Actually its 5 times a week but I dont count on weeks its 2 days running 1 day rest when I do calisthetics 2 days running 1 day rest etc..
i see, keep doing your best anyway.
mostly my legs giving up feeling shaky, life or death situation i could probably push myself, but its hard to fabricate such a push every time i run
am i just a little bitch?
Thanks but I will have to go to a doctor anyway, Ive been having weird feeling in my shoulder/chest area for a while now, my stamina seems to have decreased and today I even got two sharp pains in the area I have heart.
Wish me luck guys
>tfw run 10K in 47:24
feels good man
I wish I could do it in 45 mins though
Do I have to run fast? I would much rather jog slowly for like one and half to two hours, it feels way more comfortable. Should I add a faster run one or two times a week? I am not sure if I will be able to make it, though.
been regularly running 5k's since the 5th of june and my current pb is 27:11. is this impressive?
Recomend a sprinting HIIT routine lads wanna go runing tomorow
I started running at ~95kg after losing over 20, at 187cm height, and all i can tell you the first 2-3 weeks will be a massacre, but after that, when you'll see progress you will love running
Depends what you want to do, sounds like you'd prefer half marathon distance, so train for that. You don't have to aim for fast 5K times
Idk depends on how much time you’ve cut. Started running 5ks 3 years ago started off at low 22s pb is now 18:07
12km/h is considered the bare minimum for acceptable, even that is bad, everything under is pathetic
I know your pain lve been trying to figure out how to break the wall forever
I attempted to start couch to 5k and got a few weeks in before my ankles/heels started hurting too much to continue.
Will daily calf stretching be enough to get me to a point where I can try again? I've been lifting for a year but otherwise have no athletic background.
ankles is most likely because of stress, you need more rest
Around three minutes
I've just started increasing the distance I run, but my hamstrings are so fucking sore and tight. How do I stop them from tightening up so much?
Man if you really dropped 3 minutes in 12 days of running good job just keep up what your doing.
km/h is not the metric runners use, and you sound like someone who's never run before when you use it.
Pace, in time per km, is the only metric actually used to measure speed.
Quit being a little bitch and run more.
>lifting for a year
"""Lifters""" have zero pain tolerance.
That calculus though
>lol dude just quit being a bitch and get yourself injured
fucking retard
Got a 15K race coming up in a few weeks. I can run 5mi in 35:00 and it still feels like I have plenty of gas left in the tank.
Is it realistic to try and shoot for a 60:00 15K?
Have been running couch to 5k, almost done. Not actually fat but I figure it would be good to build a base. What comes next?
i want to win a race that i am participating in 3 weeks
Started running a little while ago. I've worked up to a 16 min 2 mile, but haven't run anything longer yet. Wanna do a 5k by august, how do I work up? Just keep running?
What is the distance?
Increase speed. Increase distance.
half marathon
winning times are kind of slow (1:18-1:19) so have a chance
>winning times are kinda slow
user a 1:18:00 half marathon is decently quick.
they are relatively slow for winning times, my bad
I just ran a 50k last weekend... my plans are recovery.
1:18:00 half marathon is sub 6min/mile, are you that fast user? If so, why the hell are you on Jow Forums and not trying to get on your countries running team?
because it's not that fast, if you train consistently
in addition, an actual elite can clock 6 minute miles one after the other like he was out for a walk
>1:18:00
>not a fast half marathon for the non-elite athlete
Got metatarsalgia, pretty it's due to my new shoes being too narrow. Spent the weekend icing and resting, might hit a stationary bike or rowing machine to get some cardio in this week.
also not entirely sure if i can do a 1:18, the last race i ran was 1:21 but that was in november, so im keepin my fingers crossed lol
There are hundreds if not thousands of collegiate xc/track runners that can go far beyond that. It's not good enough to land you anything more than some acclaim in a local running club.
Look up form drills. You want to land center foot with your knees/foot in line with your body and then rock back on your heel a little. If you land on the wrong part of your foot or position your body incorrectly you won't distribute the stress of your impact in an ideal fashion
.
strengthrunning.com
>pt says okay to run easy miles
>have to continue crosstrain 3-4x/week
>decide to do long run in usual spot
>finished 12 miles at 15 minutes faster than normal without going tempo or interval
Are trifags onto something?
I had that issue long ago. I started taking joint supplements like Vitamin K2 and diatomaceous earth (silica). I also got a lot stronger in the weight room.
After all of that I started the program again and had zero joint pain. Almost done with it now.
I can run a 1:18 half and I was one of the slowest guys on a division 3 college cross country team.
Compared to an average American that's flying, but it's nothing special in the running world.
60 min 15k is like 6:25 a mile, have you done any training at that pace? If not, dropping from 7 minute pace down to that for a 15k is probably aggressive.
I honestly don't know, I just started keeping times for my runs just recently. So I possibly could have been keeping a 6:25 pace on some of my runs but never know because I wasn't keeping track.
I think I will temper my expectations and shoot for 70:00
beast. how did it go?
foam roll, especially legs and ankles
12 miles in 90-94 degree weather. I started at 10:30 am. it was very fucking hot.
yesterday I did ~13 miles on trail.
I'll repeat this next week with a little bit less running and then come Jun 30th I'll be doing a 50 mile trail run.
Why? I'm fucking crazy and Satan made me do it.
do 4x4 interval training.
one day you will be training for a 50 mile run and you will run a 50k for the hell of it.
I'll see you in the asylum.
Air force brotha. Yeah honestly if you just keep running you should get it down. Intervals and high intensity every few days and hill will get you down in no time.
Stretch and lengthen your hip flexors
work on your glutes
squats, deadlifts, hamstring curls
your hamstrings are sore because your hip doesnt extend through and your glutes dont fire, all your running effort is coming from your hamstrings
>strengthrunning.com
Thats a great little video, thanks
gotta go fast!
i just started week five of c25k, and the outside of my left and right ankles hurt whenever i put pressure on them. specifically right above the ankle (pic related)
wat do
Ttw this is my 5k time.
What's the solution to the weak body problem?
I'm trying to decrease my mile time, but as I'm nearing the end I feel like I have no more energy left to give. I'm not out of breath at all, but my body feels limp like I've been awake for 72 hours straight. It's totes weird senpai.
I had a pretty solid 86km week last week, also managed to squeeze on two soccer sessions as well. Aiming to break 100k this week
Good luck user hope it gets better
rolling, last two digits is how many minuets i run for.
Kms*
Rolling
Just run my first 5k in like 29' 16''
I've been running for a week and I was never a fatty.
Gonna wank now and go to the gym.
>18 minutes
>kms
That's easy mode, user.
Can someone give a nigga a motivational slap in the back?
God fucking dammit you trolled the fuck outta me in that last thread didn't you
He asks the same question every thread. I would not be surprised if it's stale copypasta at this point.
Use jack Daniels vdot calculator.
Really useful for comparing equivalent times at different distances
60 minutes is on the fast side but it really depends how much you had in the tank after those 5 miles
Neat. You got flipped digits.
>nice lake 10 minute walk from my front door
>get up early this morning and run round it for the first time in about a year
>only get around it once before I'm fucked
>it's only like 2 miles, maybe even less
>wanted to sit down on a bench and catch my breath but ducks and swans were sleeping nearby and I didn't want to disturb them
How long does it take to get your cardio back m'lads? I have a month before I go on some fitness vacation and I don't want to embarrass myself
>I should never have neglected my cardio in the first place
you can probably get to 10k if you work hard.
>used to be fat piece of shit 3 months who would get winded jogging down the block
>can now run 5K without stopping (sans needing to stop for the occasional traffic light or obstacle)
>don't feel ambitious enough to run more than 5K regularly or improve 5K speeds
I just do this to stave off the heart disease that's killed and crippled off most the men in my family, I hope it works.
You need to do more distance and harder runs otherwise your body will get used to it and you will not reap as much health benefits from it. All you have to do is vary two of three runs. Just one do a longer run and another a higher HR rate like interval repeats, tempos, or hill runs.
how do you run if you have enormous breasts?
asking for a friend
Sports bra. Multiple ones if needed. Or get reduction surgery.
London?
it's obviously a morbidly obese dude with huge moobs ya dingus.
Let's talk training plans real quick.
I like the Strava ones (mcmillan) but fuck paying for Strava premium, and real McMillan is like $50/plan.
Apart from hidgeon what's out there that's 1) freely available and 2) I don't have to buy a book for?
Wtf are you a retard? You don't need a plan for progressing at running. you just fucking run more and more often, end of story.