/running/ General

27
ran for 4 months of summer in 2013
currently running and have been since feb. 2019.

my success was doing a 20min 5k at the end of the summer in 2013, trying to get back there at like 21min now. feels bad getting older.
i do about 5k or 8k every other day.

Don't get into focused speed drills right away. The old school training is to not do them until you've been putting in 40 miles a week for a month or two first. Think of it as volume training.

>28
>off and on for the last five years
>finally got back to a 7 minute mile after a couple years
>trying to get my 2 mile time down to 12 minutes

I went to a sports clinic for a running assessment back when I first got into it in a big way, and they basically told me I have the exact wrong leg structure for running. They're disproportionately short, with huge bones and relatively widely set. Not disabling by any means but it feels bad to have stocky peasant leg genes instead of gracile runner genes.

Attached: 1537834199767.png (508x510, 217K)

>24
> barefoot or sandals only since Oct 18
> 20 min 5k
> 41:07 10k
> 15.7m longest run
> goal: sub 4 hour marathon

Why are you still wearing running shoes user?

I live in a frozen tundra for six months of the year
I actually run in boots in the winter (Underarmour tactical boots, surprisingly comfy)

>21 6'0 222lbs
>8yrs on and off
>6:15 mile i guess lol
>attain a sub 6:00 mile while maintaining strength/speed

always been thicker and stamina is my weakest point so attaining a sub 6:00 mile after being able to barely jog 400m when i started is huge for me..

>28
>a week
>runned 2,5km without stopping
>to run 5km without stopping and learn proper form and technique

dont do this without rest. Dont listen to this pleb. One should take (a) rest day(s) after intense(!) runs. Unless you run full time/professionally, that is.

Attached: 1448478729316.gif (157x157, 985K)

I tried getting back into running and I think I have asthma bros. That or I'm litterally dying. My times are garbage, like 10 minute miles and I'm out of breath. I feel tight in my chest. I feel like shit I was way faster in high school, could run a 5k in under 30 untrained now I'm pushing 45.

mildly kek'd.
How old are you, fren?

27 year old boomer

Good for you. Are you following a program?

Not at the moment , just trying to get my endurance up, i tried c25k but don't know miles (eurofag) and i run only with smartwatch without phone

24
10 years on and off, getting back into it
Won a couple of Parkruns, 17:15 5K pb at the last one.
Run sub 16 mins 5K in the not too distance future.

Any suggestions for some good middle distance shoes under £100 please?

>start taking running seriously about four months ago
>follow a strict routine progressing from about 8 to 24 miles a week
>take my first trial mile yesterday
>7:45

Why in the fuck am I so slow?

Attached: 1556712865711.png (464x485, 18K)

>running in 2019
have fun when your dick explodes lmao

Attached: 1558667790101.jpg (550x558, 25K)

63
The past 4 yrs, and 3 yrs back in my late 20's. Devoted smoker and drinker otherwise.
Recent successes? Added Alaska to the places I've ran. Also, ran 10k on a ship.
Goal: To be able to wipe my own ass the rest of my life. Also, getting back to sub 10 minute miles for 10k might be nice after a year of 'issues'.

nice work keep it up

You know more than we do brah but are running shoes under 100 even worth it?

I go everywhere on a wheelchair I never walk,
only do 1 step to squat and 1 step back cardio is trying to kill my gains shit cardio is after me so I am running away from the gain goblins by never running or walking...... must preserve my precious muscle mass.......

Attached: 4A1DDCC3-1FEB-4ED7-99AC-0014326AAE8A.jpg (920x744, 333K)

>prioritizes distance before time
>why am I so slow?

You are a beginner, so obviously you are getting faster, but you have no frame of reference since you just started timing yourself. How long are each of your runs? If you focus on a longer distance, you will probably run closer to that pace even if you are only doing a mile. Keep running yourself. When you run, run for the same pace start to finish. If you are trying to get faster, that pace should be as fast as you can go without slowing down.

what routine are you following?

I just went for my first run boys. 1km, rest then a single hill sprint. Wow, I didn't know my heart could beat this fast!

230 pounds 6'3

I've been really low energy recently and I'm giving this thing a shot. I will post my progress every three days

Attached: 1556653917726.png (434x524, 244K)

I do a full body MWF and run for 20 minutes, at a medium pace, Tuesday and Thursday. You can do it on the same day, but I recommend not to. If you need to though, lift first.

The one from this book. It breaks down the different types of runs pretty well, but it's clearly written for people with a slightly better foundation in running than I had.

I was told (and read in the book) that when you're starting out, overall volume is a lot more important than training speed specifically. I still do one day of the week either running on hills or doing a few sets of sprints, but I don't think I'm at the point where I should be focusing on it too hard yet.

Attached: 51KAQ7R067L._SX315_BO1,204,203,200_.jpg (317x474, 27K)

Had a very similar experience the exact same time. I started intentionally 'sprinting' the first mile of my daily runs, and after 3ish weeks of that I got my 1 mile time down to 7:10. I'd give that a try.

You look good, keep up the good work.

I’d recommend the Reg Park beginner program. I had amazing progress with it

Read Daniels' Running Formula

Then don't worry about it lol. Like I said, you are almost certainly getting faster. Time yourself regularly, just to see. I agree with that book. I would say worry about pushing your speed, on a particular distance, once you can run that distance with minimal effort. This applies to 10k and below. I don't have experience on half marathon or beyond.

here’s some helpful shit I did in college to get ready for army sf
>only do long runs
>2 mile time about 18 mins
>do nothing but 600m repeats for 6 months
>try 2 mile time again
>12:00 flat

5'6
60kg
>Recent success
Changes in the mirror
>Current goals
Fuckboy sixpack douche body (with legs)

thanks lads

Attached: 1525981028378.jpg (1000x800, 98K)

Been running for 6 months and just hit 6:32min mile. You guys are trash and need to push yourselves harder. I did this with asthma (I have to take Advair everyday)

My dick explodes at least once a week.

This is terrible technique

What does it feel like when you run without the asthma medication?

ran track in high school and have been running seriously since April. I run a 6.9 second 60m and hopefully soon a sub 11 seconds 100m.

The main airways in my lungs constrict and you can only take breaths halfway deep. Your lungs then begin to fill with fluid and you get light headed and will pass-out if you continue at full speed for another 2-5 mins. The fun part is that after you step off the treadmill, these effects continue for another 10-15mins at least leaving you gasping for air this whole time and frantically wondering if your brain-cells are dying due to oxygen deprivation. I go through this once or twice a month.

Attached: 1558408182371.gif (498x298, 484K)

My problem isn't one fast mile, though, I can do that in 6:07, my problem is maintaining a faster pace over endurance runs.

Breathe through mouth or nose while running? Saw that guy on Joe Rogan talking about breathing through nose. Any nose-breathers here?

Nose breathing is an oxygen efficiency drill, like wearing those high altitude Bane masks. It might be worth doing once in a while, but you're probably better off just running that much harder to train your lungs.

It depends man. It doesn't really "do" anything, but it can help train you to regulate your breathing as the other user said.
It all depends on your pace. The harder you're working, the more your heart rate goes up, the more oxygen you need to take in. The breathing method you use may change with pace. For example, if I'm going at a slow to medium pace I'll use my nose exclusively just because it feels right. If I'm barreling at a new pr I might be full on mouth breathing. The most important thing to to breathe evenly, fully, and consistently. If you do it right you should never feel out of breath or get a stitch.

>23
>Had my fourth run earlier today
>None
>Just stop being shit

I do a long distance run once a week, or have been trying too. So far I got it done four weeks out of five. Last week I went to a sponsored event, open tryouts for the Canadian Olympic team, just looking for natural talent (which I happen to not be), so I didn't run that week, also had a lot of school shit to do.

Earlier today I hit a personal best when it came to effort, did a 17.2 km run in 1:40:00. Average pace of just over 10 km/hr. Very average time, but I've never trained endurance. I lift five days a week and play rugby. I can sprint and recover decently, but I want to get my cardio up so that I'm not always winded in game.

My plan is to keep up my one long distance, steady state run a week and do two HIIT exercises after different lifting sessions in the week to get my VO2 max up.

I'm 1.84 m tall and weigh 97 kg.

I also want to get a routine for farmer carries and sled pushes and bang that out once or twice a week too.

My goal is just to be strong as fuark and fit as fuck too. Not just maxing one.

Ran 3 miles at the track
was fun I guess
have a 10K race on June 2

I run 6km on rest days, should I just run every day?

>27
>started 3 months ago
>hit new pr of two miles at 15:40

Next goal is bumping it up to three miles non stop. While two is still a struggle for me I think I might be able to make it 3 without having to stop and walk

>20
>One week
>Ran 3.2 kilometers (in 20 minutes)
>I wanna do 4 kilometers

I'm gonna run every day now cuz it's a lot of fun. I put on a funny paranormal podcast and it's just a good time. Only run at night so it isn't hot, then I take a cold shower when I get back. It's like getting in the pool that its shocking at first but then it's really nice as your body temp gets used to it. I love running and I feel so good doing it.
Wow, you do 5k in the time I do 3

you may tire of running if you do it alone every day.

fuck yeah! minimalist running ftw

29, 5’6”, 68kg
First proper half-marathon on Sunday. 1:41:00
How the fuck do people run this under 1:30:00

I'm in the same boat user, I think we're just out of shape but in our mind we still got it. Its gonna be a long grind back. Shit man I weigh 50lbs more than I did when I was running a sub 5min mile I obviously shouldn't still be running that fast

Attached: tfw.png (442x542, 305K)

>713 is me

Bro, I'd kill to run a half in the time it takes for 17k

>start jogging for three weeks
>doing extremely slow progress on purpose so I don’t injure myself because I have the shittiest body
>literally running small amounts of time
>knees start hurting whenever I sit down snd my heel randomly hurts at random times

What the fuck did I do wrong? My knees or bones or body are so frail what the fuck should I do? I’ve been taking a break for a week and a half. Should I rest some more or will that kill my 3 week cardio gains?

>not one person has called out that DISGUSTING form in OP’s pic

Heh, sorry about your damaged joints at the age of 40. Nothing personnel kiddo

Attached: 0CDCAC10-C39A-47EC-82AD-BFF1841D8442.png (410x452, 162K)

Not heel meant like the back of my foot, the Achilles?

What’s wrong with it?

How's your diet and sun exposure? Try supplementing your weak ass joints and bones with shit like Magnesium, Calcium, Vitamin D, Glucosamine etc.
Also might be worth looking at getting some proper running shoes or getting insoles or even going to a podiatrist. You could be flatfooted or something. If you're a fat fuck then lose more weight before doing much cardio because all that weight will kill your joints.

Man, you’ve got 30kgs on me. I don’t even think I could run 5km with a 30kg vest.

Locked knees, heel striking. Some people have issues with it. A lot of the top marathon runners still heel strike though.

>22
>10 years, 9 of them zero drop and/or barefoot
>10km in 38 mins, 51km below 4h recently

im not sure what to do now, maybe some ultra in the mountains for this summer or something, can anyone recommend anything in Europe?

>age
23
>for how long you've been running
2 days
>your recent successes
went for a run, knees didn't crack
>your current goals
couch to 5k, stopped squatting 6 months ago after dislocating kneecap and now my cartilege is fucked. Trying to get used to it by running because it hasn't gotten much better by just chillin

>walk about 5km almost everyday
>run for 500m
>crippling shin splints

Attached: FB_IMG_1558109924539.jpg (333x355, 19K)

how do you guys deal with squatting heavy and long distance running? my calves are on fire

I ran cross country in high school and was still only able to get down to 1:31 at peak skelly mode. Any muscle past emaciated is going to be a crutch if its not "endurance muscle", though 1:30 isn't a genetic barrier, I think most people can achieve this at peak conditioning.

Attached: marathon_sprinter1.jpg (299x296, 19K)

fucking same

I’m 25. 163cm and 51kg.

I ran 1km today, I’ll try to decrease the time it takes.

>24
>1month
>upped running to 3x per week instead of 2x
>lose big boi body (110kgs down to sub 80kgs) and run an half marathon

Im following Scoobys half marathon training program and I am about 5 weeks into it. Im enjoying it a lot, has anyone tried it out/ finished it?

Consensus generally sways about in relation to heel strike, mid foot, forefoot. But locked knees is certainly a no-no as is foot placement being ahead of you. Both will lead to injury.

>age: 31
>for how long you've been running: 3 years with breaks due to injury and such like
>your recent successes: Ran a 22 mile fell race with 3200ft of climbing in 3:36 which I was happy enough with.
>your current goals: Working on speed now and a sub 40 minute 10k.

1:30 isn’t even that fast. I’m no runner, but in local half marathons my gf has run the top 10 are always around one hour. She ran the Paris full marathon and the winner did it in 2h7m.

I agree - I would say that running a sub 1 hour 30 half shows you're a relatively fit amateur runner. My friend on 40 mile training weeks ran a 1 hour 21 half. I don't think he is especially gifted as a runner. What he is good at is consistency, on his build up to the half he never missed a run and built up his intensity well.

If you're an average adult male, not fat/over muscled, been running consistently and have the time to put in the miles then a sub 1:30 half is easily achievable. I've never run a half marathon but in a training run last year I went out and did 1:43 13.1 miles.

I think this perception boils down to the general lack of fitness in the general populous. Talking to someone at a club I used to run with he said in the late 80's running a sub 40 min 10k was seen as 'just okay' in that it showed you had been running a little bit and were developing, now it's actually seen as a bit of an achievement by a lot of people even at club level.

doesn't daniels training have like a minimum requirement of 40 miles a week? that might be too hard for this guy if he can only do 24 rn

>24
>4 years
>Belgian Air Commando so I have to run 10km every other day, every now and then 25/30km before weekend release
>No goals, just keep what I have

Based

Nice dude. Keep it up my nigga

Only 30 miles at its most basic, and even if you were only running 20 miles a week you could still take away the principle of his training and incorporate them (Threshold runs being no more than 10% of weekly total, Intervals 8%, Repetitions 5%).

25
4 weeks
4500m in 22 minutes
sub 20

>Honestly you can run everyday if you alternate between hard and recovery runs

Don't do this people. No good running plan does this.

Ideally you should be doing long runs as well as interval trainings at least once a week for both.

You need to go on longer runs at slower paces then.

Except that pretty much any running plan will advise alternating easy and hard running when you get up to a certain running volume. They will also advise you to increase your volume slowly and intelligently (which is key).

For most runners they will not be doing the weekly mileage to require them to run everyday, but to say 'No good running plan does this' is absolute nonsense.

>Running
Swimming is superior in every way

Good good, glad to hear you like the water-based movement. You could always make a thread on that, and discuss how you love swimming in there.

No idea what you are replying to or trying to say.

The original post said running every day is possible if you alternate easy and hard. The next post asked for clarification and clarification was given. Then some idiot (you) said don't do this! Alternate! Which is exactly what the original poster said in the first place.

>Which is exactly what the original poster said in the first place.

To follow on an 'easy' (or recovery) run is soething that you do on a rest day and is perfectly fine to do whether you are a novice or professional. Rest day does not mean do fuck all as you seem to imply.

I wasn't really speaking in terms of actual runners, moreso in the context of lifters picking up running as a hobby. 1:30 is probably around the 50th percentile for male runners (atleast 2 years of running) 18-24.

based

>Don't do this people.

You are fundamentally misunderstanding what a recovery run means. Whilst the theory may be a bit shaky in whether it actually contributes to a faster recovery a person can still do a recovery run on an 'off' day and have negligible effects on their recovery at worst.

Recommendation for good running shoes, around 100e

Terrible diet. No sun exposure since I’m mostly indoors. I thought supplements didn’t help? Will taking glucosamine help or is it a meme?

Also this knee shit happens every time I decide to pick up running. At some point it comes back up and I have to stop for a year and then try again te next.

Shouldn't your 5k time be lower or your 10k time be higher? Those numbers essentially mean that your 5k is performed at 10k pace or the other way around

What should your weekly mileage be when training for the Cooper test? I'm currently making 2600m, and I'm trying to get to a solid 3k by the end of the summer.

Attached: 1545706774851.jpg (540x668, 52K)

The true answer to 'what should your weekly mileage be' is 'it depend on your baseline'. If you don't have a baseline you need to acquire one. The question of how best to acquire one also depends on how much time you have. If you have loads of time start off getting up some base miles (go out and run for 30 minutes 3 times a week and slowly increase it) then do a test 12 minute run after 4 to 5 weeks. If you have very little time then get the baseline first and then you'll have to be slightly more extreme in your exercise and pray your body can not get injured.

Ultimately there are too many variables (of which you have provided none - how much do you weigh, do you already run (if not are you fit), how long have you got, and undoubtedly countless others).

However discounting my factors above, if you are slim, have been running for a little while and are reasonably fit running 4 minute kilometers for 12 minutes is fairly easy on probably 20 miles a week.