/run/-Running Thread

Estrogen and sweat

When I started it was a mile amd 20 minutes of stairmasters. When I peaked it was 1.5-2mi Monday-Friday

Source on the pic?

bump

3 times a week, 30mins/~6.2k each run
still getting a bit faster

should probably start doing fartlek too at some point but i haven't looked into it much yet

where did you find this picture of my mom

WHOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO

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WHOOOOOOOOOOOOOOOOOOOOO

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To anyone that had trouble starting cardio, how did you eased into it? I hate running but I have to do it if I want to keep losing weight.
Teach me your secrets.

CAAAARRRRREEESSSS

it sick

pissening

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I know this is retarded but is there a way to get better at running without running? I fucking abhor running. Its even more embarassing because lm thin with long legs and should be good at it. Any workouts that will at least make running easier when l do?

Not really, bro. Running is a complex exercise that you can only fully train by doing it. You can train your legs at the gym and train your cardiovascular system by swimming or something, but all those parts need to get used to working together.

No one enjoys running at first. You get used to it after a couple months, though.

>not flexing a 'cep
Gtfo newfag you had your opportunity and you wasted it

FUCK running, do burpees, do HIIT, do jumping Jack's, do jump rope! Hell Sprinting is fucking fun! Don't ever run, FUCK RUNNING. there are so many other cardio exercise you can do that's worth your time. My personal favorite is dancing and hiking. You can even bike user. Don't run

I run at minimum 5k everyday. 2 days off every other week.

6x a week. Treadmill on push day, stairmaster on push/legs, and 3 miles on pavement the day after.

Prettt similar to this except now I’m training for 13.1 in April.

>Do any of you guys have a good program for increasing 3k time? I'm hoping to get my time down from 14 minutes to 12 minutes by April, but it's been real slow going.
If you can’t run 3 miles yet I’d suggest Couch 2 5k. After you do that start doing tabatta training or fartleks. Basically continuously alternating between sprinting and running non stop.

>Also when the fuck do you guys run during the winter, since it's dark in the morning and dark in the evening?
Run in the dark. I prefer nights since I’m more awake.

I'd recommend skipping rope FAST

You may think it's a pussy workout but it will kick your ass and make your cardio endurance god like

I can run fine, I just want to improve my speed. I only ran 5-10 miles at a time for a couple years so all the fast-twitch stuff is pretty underdeveloped.

I picked a distance and just ran it. If I got too tired I would walk, or maybe rest and then start running again. But whatever I did, I finished the distance I chose for myself.

I wanted to run the whole distance (2.5 miles) without stopping as soon as I could, so I forced myself to run for longer and longer periods of time. It didn't take long to be honest, maybe a week or two before I could run the whole thing (I biked a lot before this though). Running is really about learning how to pace yourself properly.

And PS, it never stops sucking, just get used to the pain.

How does everyone incorporate this with lower body training? I do squat heavy/deadlift light on Monday and deadlift heavy/squat light on Thurs.. Mon and Fri are upper body, is there a good way to run around that? Work up to 30 mins after each workout?

Enjoy steak for your troubles.

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I don't lift and run on the same day, but I run after squat days and it's no problem. I've run the same day I've squatted before, as long as you rest a few hours it's fine.

The pace. Don't try to literally run. If there were other people walking when I did my cardio I'd always remind myself "as long as my pace is faster than walking." If you never pass a walker, then obviously you're not jogging.
Smoking weed and music also help you zone out and go great distances

who is this dairy fairy?

>All these people with high triglycerides and blood pressure.

Never going to make it because nobody is going to see your greatness. Do some cardio because heart blockages kill.

Alright, I think it the best scenario for me would be:

Mon: Squat heavy/dead light and run after
Tues: heavy bench/light OHP
Weds: run
Thurs: deadlift heavy/squat light
Fri: heavy ohp/light bench and run
Sat & sun: off

What do you guys think?

Good damn
Source

Anything that improves your cardio will improve your running. Speed and technique no, but endurance yes

6 days a week a minimum of 10K everyday. Once I ran 30K in a day with two different sessions and surprise, surprise, my knee got fucking busted. How do I avoid injury? Running is the only time I actually feel 'alive'.

GOD DAMN I WANT TO CHOKE HER WITH MY DICK

More please

Her arms look like loaves of bread

I run 3-4 times a week, for a total of about 5 miles. Resting heart rate went from 70-72, down to about 58 in a matter of about 4 months. My route is 1.5 miles and it takes about 12 minutes. I walk down a large hill as a warmup then do the run. I started to do HIIT this week, but then it snowed and it's too icy.

I don't really enjoy running and the only people I know who actually like to run miles everyday are weird.

>be resolutioner, run most of january on treadmill
>can barely run for 24 minutes on treadmill at 8 minute mile pace
>get sick for a week
>begin again today
>start at 8 minute pace
>feels too easy
>step it up to 7:30 pace
>feeling great
>add 4 minutes on treadmill
>end up running 28 minutes at 7:30 pace
nani the fuck happened while I was sick?

Set distance goals of non stop running.
quarter mile
half mile
mile
5k
10k
so on

Main things
running form with feet landing underneath your body
don't overstride
remember to breath evenly in/out 3-4 seconds

I have been running for years and my brain still keeps telling me to stop even though I'm not physically tired. I bring my breathing back to normal and then eventually go on cruise control.

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3 times a week, with one day being interval sprint training and another being a 'long run' day. Up to 8 miles -- hoping to get up to half marathon speed by March.

Thanks guys l’ll try to mix it up with sprints l guess. Its just l kinda wanna return to the military but hate running and am looking into the police again. Also l just recognize it as something lve always been weak at and need to overcome

Can some one post a good resource on how to learn to Sprint with decent technique?

she needs BBC asap

What exercises in the gym should you do to get better at running?

How long would it take to get my 5km time to below 20 mins?

>reverse image search
>no results

fug

What a sow, in a good way

I used to do it like 4 times a week after my martial arts classes for a month or two, I live next to an oblong park trail and a lap was 3 miles, or I'd run home from work for like 1.5 miles.

I did it like a retard though, ran in jeans and worn out shoes but I'm pretty autistic enough to not give a fuck and just went with it. Even tried to run a 10 miler once, only got to 8 though before I mentally gave in.

It paid off- I got a lot stronger than most of my classmates and the classes got easier. I burnt myself out of it though so it's been a couple of months but I never stopped with the classes so the after effects stayed.

Jump rope makes a good alternative but it takes practice in order to push yourself properly, feels too easy but I lost the drive to run which I sort of feel diappointed about anyone got any motivational tips?

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>Literally day 1 of no fap
>Struggle with this

If you run too much you actually get worse at running. Especially at the start you need to take enough rest days for your body to recover properly.

Stop being a retard this just means you are a healthy man.

first day is the worst, but you can get through it

God I love tan lines

>down to 13 minute 1 1/2 miles from 24 minutes over 4 months
>54 second 300 meter sprints
>zero improvement
>still nearly tripping over myself during the sprints

20 hill sprints every day no days off. Don't (you) me.

does sprinting count as running?
I hate jogging, it fucks my feet up but sprinting makes me feel alive

For the love of God WHO

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I once ran 2.4km in 12 minutes
Is that good?

If jog slowly I can keep at it for some time but if I go fast I will run out of breath much faster, which one should I do?

Gingerfoxy
Some generic camwhore. Tits are pretty disappointing but rest is mediocre to good I guess

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No that’s terrible

may God bless you with twice the gains today user

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5-6 miles 3-4 times a week.
I started 6months ago and it's been great combined with lifting. BF% way down, abs are visible, and it's also a great way to clear your head

Thanks broder

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A real human bean and a real hero.

I literally never run, fell for the powerlifting meme, but I wanna get into it

Ran this morning and ran 1.5 miles in 11 mins, what's a good routine to start at?

Every day 30 min. Training / workout days / rest days doesn't matter, it's fun and addictive af.

How long should a running HIIT session be? Also, should I do something like running fast for 45 seconds, then jogging for 45 and repeat?

I picked a relatively comfortable speed and then worked my time up. When I started getting bored, I started increasing my speed.

At the time, I only used treadmills, which limited my runs to an hour. Now I'll take a day off before I get on a treadmill.

May piano man bless your gains

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You allowed your muscles to rest

Just finished C25K on Monday, today was my first day of the 10k program they have. Today was 4 sets of 10 minutes with 1 minute rest in between.

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When I got to the beginning of C210K last year, I was dumb enough to weekly increase my distance by 1 km. Don't make my mistake, user, leg injuries are no fun. But it finally felt so nice to run I wanted more.

Just recently got my running time down to 9:30 for a mile and a half pretty happy since I’m 6’2 190

I run everyday. And workout every other day.
Each run is about 3 miles, it takes me about 15 mins to make the round trip. All outside in the humid hot Florida. Is this good time or no. Jow Forums?

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Is planning to run a ppl and run 2 miles on my legs day. That sound pretty gud or no? I’m well over 1/2/3/4 but I miss my 15 minute 5k

Sup guys, going to the Air Force in less than 2 months.
I ran cross country my junior year of HS, and didn't get shin splints. The same year, I joined track and had shin splints.
I'm a bit afraid to start running again, I don't want to get shin splints again. That shit is demoralizing. How do I into no shin splints?

I do a quickie half mile sprint 4 days a week, but I bike 30 miles or so also, so I feel like that makes up for my lack of endurance running.

Run longer distances at a slow pace, stretching routine after every run and rest

Thanks for the advice, user. Yeah, I'm a chunky boi at 6'3'' 280 lbs, so I've been trying to not overdo it, I stick to the program of 3x a week and if I want to keep going I just reduce it to a walk. However I used to be lean and athletic, doing cross country and other sports in high school and I've found that they have helped me from biting off more than I can chew. It does feel good to get my stamina back, so far my only complaint with running has been minor shin splints so when that happens I just switch to elliptical. I find the Samsung Fitness app is all over the place though in terms of running pace though.

how should I do interval running?
I asked on QTDDTOT but it went down before I inquired further

currently Im doing a 40 min jog a every day, jog 4 mins and sprint 1 min, user told me he would sprint until he could no longer sustain it 3 or 5 times until you reach 30 mins

so I get this right I sprint all I can, jog 4 mins of recovery and sprint again, should I extend or decrease the recovery period? is it true that you lose muscle if you do it longer than 30 min? thats another claim I read in the same thread.

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also is one day of rest every two weeks good enough or should I take off sundays?

The goal of interval running is to increase your anabolic threshold, so you want to push it as much as you can stand. Four minutes of recovery might be a bit much, but as long as you're really exerting yourself on the sprints it sounds fine. The only concern is that he jogging might sap your energy for the sprints and you wouldn't be giving it the full 90% exertion you want.

Cardio killing gains has a tiny bit of truth to it, but generally the hormones involved in regular cardio isn't enough to actually make you go catabolic. Just make sure you're compensating with enough calories.

I am delighted by your gratitude guys.
Also checked

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3 days dedicated to running per week but I'll sometimes do low-impact cardio on off days if I feel like I didnt go hard enough

thanks user
so what do you suggest? should I walk for 2-3 mins and then sprint again?

Im just a casul so I haven't been doing the minutia of counting calories, nor do I do anything besides running but I've been noticing results as I get skinnier, so I guess I should work on getting the numbers right according to the sticky lest I lose my leg gains

This plan looks like garbage.

Try a hal higdon 5k program. This is the advanced program, but they're all available for free on his website.

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Thanks, I'll get started today.