Running thread

Throw in HIIT sessions
200m 2 sets of 8 runs , or 400m 2 sets of 4 runs. 1:30mn rest between sets
Given your 5k Time, start with 40sec 200m, 30sec test.
I’d assume you won’t be at limits with these chronos, adjust accordingly, faster for technique and resistance, shorter rest for anaerobic gains

user from before here.

So I pushed myself and did 4km, but I just couldnt do it without breaks. I had a one minute break at 2km 3km and 3.5km. But I feel like by august I might be able to do 5km without breaks at this rate. Next time I will try not fapping until I had my run, I wonder if it increases perfomance

Started running last month and I went from 15 minutes to 10. We're all gonna make it bro

Does running in hot weather ever stop sucking?

How often do you run?
I started a month ago and I do 5km every day now.

Back when I started I would do two run days in a row rest day and repeat. I later realized that might damage my knees and start to go for run every other day. It also depends on my work/school schedule but I mostly stick to the schedule in summer

How do you warm up?

How do you stretch after running?

I do some exercises similar to the ones in the picture.

Attached: 1242352356.jpg (1304x804, 221K)

I cycle a lot and can cruise at 25 km/h on a shitty city bike. I can't pedal hard enough anymore to get winded. I never did any distance running though, so I decided to train for a 5k.
>mfw shin splints on day 1 of week 2

Attached: aaaaaaaaaaa.jpg (1280x720, 62K)

21
Do a 10k in 40 minutes
Zero marathons

24
17:30
1, but I'm going to do a 50miler this year.
I'm also 6ft 180lbs and lift 3x a week, so you don't have to be skelly to be a decent runner.

just do c2k idiot

>before training
>can jog 6-10 miles at roughly 10 minute mile pace twice a week or so
>start trying to raise my overall running volume
>start running 2-4 miles five times a week
>try to run 10 miles today
>body was used to the higher speed/shorter distance runs and shut the fuck down after mile 5

I guess I need to do more longer runs to keep my endurance up.

Attached: 1515461965042.jpg (960x960, 175K)

> age 40
> best 5k 19:40
> 1 marathon
I'm training to break that record during my upcoming 10k race this autumn.

My advice is just run a lot and keep doing it. Do one lengthy/slow run each week and then some shorter but faster. Every now and then you will want to run short intervals really fast. This will prepare you to eventually run faster longer distances as well.

My taking is that 9/10 times it's the lack of kms in ones training rather then un-optimized training plan. Also another hot tip: if you are under 30yo do weight training. There's always time to do your best in running in the fourties when your muscles have withered and are no longer in the way.

Attached: 59841763_6119336103352_1050894161353375744_n.png (667x1000, 1.03M)

Any tips for running downhill? I am a noob doing C25K. My neighborhood is very hilly and inevitably some of the running intervals end up being downhill. I have just been leaning forward a bit and going for it, hoping I don't faceplant. Seems like no matter what I do, I feel the impact of each step in my shins quite a lot more when I'm coming downhill.

run slow in controlled manner. That ungoverned run downhill on hard terrain is the killer of joints.

24, 26:41, 0 marathons
I've got a long way to go, but only started last month so bretty gud now.

31
258lbs
30:07
0, 1 in january

Run. Don't jog. 20:48 is abysmal for a run time. Work on running more. Run as fast as you can from one landmark to the next. Every day. And then try to extend the distance toward another landmark.

>Best 5km time?
24min, my first running experience ever so I guess I have potential?

How good is 10 km in 54 minutes? I don't run but a coworker said he did this and I'm wondering how long it'd take for an untrained person like me to one up him

how is 20:48 abysmal for a 5k
that time is probably better than 90% of fit

H

I still think you’re going to fast. If you can do that, you should be able to do 5km without stopping. Just go really slow, especially at the start to save energy

getting pain in the arch of the foot. middle inner of the right foot.

any stretches or advice for this?

This advice is why there are a lot of injured runners. 80/20 Running, look it up.

Why do you feel the need to one-up him? Are you that insecure about yourself?

It’s ok. I usually think a good benchmark pace is 5 minute kilometres, and that’s slower than 5 minute kilometres.
With a bit of training you could definitely smash that

24
Doing C25k and having fun with it. Didn't start enjoying it until I could run 8 minutes without stopping though. I've only got 2 more weeks of the program though so that's exciting. Also no marathons yet lol

45
22:11
3, PR 3:45

Nice

I warm up by walking for 5 mins before I run. As for stretches watch this video. youtube.com/watch?v=VPwGCJinqwI

>23
>15:45
>0
Anything over 10k is gay

>21
>22.24 5k
>3.59 Marathon one week ago

I think my 1.45 Half Marathon was a better performance though, been running since August last year.

Primarily training for triathlons but I really enjoy the running aspect.

Was having the same thing. I have extremely flat feet and pronate like a motherfucker, that was the cause. Went to one of those running stores where they measure your feet and got some shoes with a shitload of support. No more pain now

I miss smoking.

Attached: 1525221336556.png (471x411, 113K)

based oldfag runner. keep btfo'ing zoomers

Attached: large_70_22150.jpg (350x350, 18K)

GNATS

16
20 minute 5k
0

I love going for these endurance runs

Attached: 64A0A263-E9EB-4933-9F06-CAD22400112C.jpg (750x607, 82K)

I'm really happy with the pace

Attached: ACDB30C9-5F7A-4CDC-BCCE-98AE57CEA679.jpg (750x687, 141K)

Run in the grass if there is any

What would someone look like if they reduced their body fat below 10% by just running?

30yrs old
15:40 5k
1 marathon 3hours2min

literally auschwitz

I run a 30 min 8km with army boots and attire... I run a 3600m in 12 min cooper test on the track so I'm guessing 16/17 min for 5k? Never recorded 5ks before 24 yo

that just doesn't seem right to me if a person is eating enough

Better than being fat.

Attached: hall_ryan1-boston11.jpg (400x600, 122K)

Runners don't accumulate muscle mass except the perfect amount for his favored distance. So at low body fat we will be very skinny, and friends and family who haven't seen the monstrous way we eat will assume we are anorexic. Skinny is light, light is fast, and fast is beautiful.

Does the distribution of muscle mass differ for sprinters vs. long distance runners?

Yes. Sprinters do a lot more compound heavy lifting compared to distance runners. If any distance runners do lift, it's ususlly light weight with high reps, which is not conducive for hypertrophy as this works the slow-twitch fibers. This is advantagous for distance runners as it helps in keeping off extra weight while also helping more on the injury prevention.

mirin negative splits

Just starting to get into running, why am I getting shin splints?

that's not too bad, pretty close to average for most people who don't run. you should be able to get it down to 9-10 in a month or less. the trick is to keep your pace but increase your distance, e.g. run for 20 minutes instead of 1 mile in 12 then stop, then your time will drop

Poor form/untrained legs. Take a couple days off, then try again at a lower intensity. It's imperative you start slowly, otherwise you can permanently destroy your legs (unlikely but possible), just take it slow.

>running in 2019
have fun when your dick explodes lmfao

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

From all the pussy we're getting? Yea it explodes often

Oh alright, thanks :)

I’m new to running, I just got some running shoes over the weekend. How do I learn proper form / is there any articles or beginner programs you guys would recommend? I’m running on my off days while I do SL

Thank you my friend :)
Yes.
the correct form is back straight, head straight, and when your feet land it should be in the midsole (not toe nor heel, but straight in the center of your foot).
I am this guy // so this is the equivalent of ,, post body "

Attached: Sebastian Vettel.png (1318x2048, 2.75M)

managed 3.5km in 19:59 today. feels good bros.

This isn't true if you're sprinting. See the image for the proper sprinting form.

Attached: AlarmingCanineGannet-size_restricted.gif (447x251, 3.47M)

easiest way to increase mile time?
>currently 33-35min 5k
>run 3x a week
should i slow down and run farther? or just try to extend after i get faster?

Thanks for your help, how do I determine a goal to set? I’m mostly doing this for cardio gains as I lean bulk, but I’d like to build more endurance

Attached: F6E4AF46-DCAE-4FB8-9AA5-0B308F47B15E.jpg (750x743, 83K)

I explode my dick several times a week.

Attached: 1551448526219.png (633x940, 568K)

>posts dweeb-tier anime
lol no you're not brother

le baséd

Attached: 1559932502721.png (550x558, 327K)

Are you overweight? Is so lose some weight before you start running

I would like to run, but I have this problem that maybe someone here can help me understand. When I run, my legs and butt itch like the fucking dickens. I mean to the point that it is unbearable. Has anyone else experienced that and if so, did it ever stop happening?

Yup but that was being caused by my eczema and generally over-sensitive skin. Eventually, after 2 weeks or so, it'll go away.

>32
>23:12
>0

I ran my first 10k and hated it, I really felt discomfort in my knees after the 7th km. 5ks are perfect for me and I have been improving on them gradually. Feels so fucking good to smash a PR.

Im hoping to get down to 20 minutes by August.

what do i do when my knee injury acts up? slow down or do shorter distances?

been working on 10-15km ranges

Is 95min good for a 22km?

I'm 28, best run this spring was 5.7 miles in 38 mins (wearing vibram five fingers..). Started again last summer after about a 12 year hiatus, while letting my tennis elbow heal. My dog really helps my gains

If you're still only at 3x/wk, you'll gain more from distance endurance. Once you're doing 4-5 runs per week of 4-5 miles each, you can start adding in tempo runs, fartlek runs, and speed intervals, in that order. For now just concentrate on steadily increasing your weekly mileage by 10%. This is analogous to the linear progression (novice) phase in weightlifting.

I am an endurance runner, don't really care for sprinting.
The best way to reach your running goals is to run for time (as long as you're disciplined and not walking the [X] minutes).
This is my workout.

Attached: 1559944534123.jpg (750x1206, 603K)

list stretches plz

i need to stop being so lazy about them

Ive jist started training for a half marathon, what do you guys think?

Attached: Screenshot_20190610-224129_Runkeeper.jpg (720x1280, 246K)

Attached: Screenshot_20190610-231049_Runkeeper.jpg (720x1280, 148K)

Is doing squats the day before and after okay for running? (Mostly in terms of not fucking up my legs)

I do the usual mon/wed/Fri gym routine with running on Tuesday because I would prefer to have the weekend off exercising

Should I just suck it up and do running on Saturday instead or should my legs be fine?

Attached: 134_SWM1iSP_0.jpg (1920x1200, 109K)

>27
> 22.39
>0

Recently got that during a 10k race so next time i run 5 i might be able to get it down a bit more. But not really aiming for runner physique so i doubt i will get much faster.

Control your pace better, looks solid though whens the race?

My knees are fucking weak, how do I make them stronger? I'm getting stabby pains

Does anyone else feel like their body's natural pace is too fast for easy jogs? If I just start jogging I naturally do 8:30, but it's too fast for long easy runs, its more around tempo pace. I have to really think hard about doing 9:00 with good form, and anything slower than that feels so awkward it's not even worth it.

Improve your running form and don't be fat.

>28
>23.20
>9 (best time 4.09.30)
>2x 50Ks (best time 5.08.45)

Attached: 1543132897551.webm (1280x720, 417K)

November so i have more than enough time, then next year i think ill be fit enough for the San Francisco full marathon

Any other barefoot runners in here?

Been working on being able to run barefoot for over 2 years now and the effort has finally paid off, all the physio, stregthening, stretching, and form work.

I'm slowly ramping up my mileage every day and no shin splints.

Feels fucking good bros

>Been working on being able to run barefoot for over 2 years now and the effort has finally paid off, all the physio, stregthening, stretching, and form work.
What did you end up doing? Deets please

Anyone got advice for inner thigh chafing?

Did it fix toe curling?