Running thread!

how much did you weight before?
yes, at first I started with only being able to run 2miles but i noticed I was going too fast for my self and so I slowed the pace down and gradually I built up ENDURANCE. running to me is a mental game.

just keep it up, start slow and build it up. if you want to go for longer slow down again and built up again.

also I am this user...

I run 3 times a week atm. Can I reduce bf and gain muscle if I start going to the gym 3 times a week on the SS/SL routine.

Make sure you are eating less than TDEE, and eating a ton of protein

sorry for confusing you. I just tried to convert it for those that do not count in km. I meant 15km.
yeah to increase slowly seems best i have notice, i have just stuck and my 10km since 1 lap is 10km, i could however try to runt 1/4 extra then run back again. that way i would get more distance. Because now i only run 10km..
Self discipline is they key here i know for sure..

Yeah that can be the case i guess, after all its always fun to see results happen. But i know what you mean with slow progress and a steady foundation is the best for a longer go at it.

Good with you can run for 5 times peer week. my body would give up with that often.

And as you said, its such a mental game with running, really need to restrain yourself to make it for the longer run.
Thanks for the input. i guess i will go for some slow build up again to achieve longer distance.

Thanks but can you explain why I shouldn't eat at my TDEE? wouldn't that allow me to gain more muscle?

yea but you would also not lose as much fat.

burn fat with a calorie deficit, and gain muscle from recovery with a high protein diet.

>Run 400m sprints are the best cardio without killing off gains
>run a slow lap to get a feel of how you need to pace yourself
>go to your local track field if you can't guesstimate on where you run
>time yourself with a stop watch
>set a standard for yourself 400m aim for below 50 seconds
>1 first 100m strong start and fast , second lap long strides and try to maintain speed, third slow down a little, fourth as fast as you can to the finish.

Are you fucking serious mate? Sub 50 seconds for 400m reps? If you want crippling injuries within a week then this is the plan for you. Please keep your shitty advice to yourself.

your not doing it for reps you do 1 lap as fast as you can or 2 depending on the day it isn't that unrealistic

So your advice for someone currently running 10kms at a time is to go and do 1-2 400m sprints? You seriously have no idea and again I ask you to stop giving your shitty advice to people asking legitimate questions for improvement.

>implying 400m doesn't help improve your 10k

Implying going from 10km runs to 400m sprints won't tear your muscles on the first session. You are seriously dumb and I hope no one ever comes to you for advice. EVER. Wanna know how to improve your long distance runs? By running distance. Kys

you also need speed endurance in your 10k runs too you probably never ran in your entire life your not gonna break anything unless you can't pace for shit

youre not in colordo are you/?

Run with someone fast.

I hit a roof at around 45 minutes for a 10k. I started training with a friend of mine who was a 32 minute guy and he dragged me out to 41 minutes.

400m intervals might help but just blasting one or two laps then calling it a day won't do anything other than injure you.

You are literally too stupid to insult man. You told a guy who runs 47mins for 10km to go find a track and run sub 50second 400's. Every time you speak you get dumber.
As for me and running, you wouldn't believe me if I told you. But know I've done enough and at a high enough level that I know the advice you hand out to amateurs is absolute and total bullshit.

no I'm out in San Diego, CA

>I run 2-3 times per week. 10km every time.
So no intervals? No tempo runs? No increased distance? No hill sprints? These things all are shown to increase your speed. Interval and tempo runs teach your body to be more efficient with oxygen. Hill sprints increase your power and cadience. Further distance builds endurance so you can go further with the same amount of energy. There's a reason why even marathoners do track work with 400's and 800's.

What should I wear while running?
Normal T-shirts?
Hoodie?
Vest?

Quit being so fuckin reasonable and pleasant to deal with.
Also, there is tenuous evidence at best to support cardio 'killing gains', most studies find that cardio several hours (perhaps every other day) after weight lifting has no effect on 'dem sick gainz mang' and the benefit to cardiovascular health is so great its irresponsible not to do some sort of cardio when you're not lifting. This whole cardio is bad meme is going to hurt people.

>i want to take it to the next level but don't know the approach.
>I run 2-3 times per week. 10km every time.

Read "Jack Daniels Running Formula", or if you want to go old school, anything by Arthur Lydiard.

TL:DR
>run more
>more volume, more often
>run a very long time once per week (25% of weekly mileage, upwards of 2 hours)
>run hills
>stay on soft stuff
>do striders
>when you feel good, run hard
>daily runs should be conversational paced
>race occasionally
>incorporate speed work (reps with limited rest) after you have a solid aerobic base (20-100 miles per week, depending on lots of shit).

Time to do some reading.

OR just get out and run. Every day, or 6 days per week religiously.

I do SL 5x5 MWF, if I run for 30 minutes, currently getting a little over 3 miles, the other 4 days is that too much? I'm trying to cut 10-15lbs.

wicking t-shirt and running shorts

Try out some of the audio lessons in the link below, they will help improve your technique

soundcloud.com/feldenkrais-by-the-feldenbear/sets/atm-eng-f

what running shoes do you guys use? I'm thinking of getting a new pair (pic). currently using the 2013 nike free flex..

brooookkkkksssssss

don't buy running shoes made by generic sports companies- buy running shoes for running

>don't buy running shoes made by generic sports companies

Generic sports companies have some of the best running shoes.

The trouble is that they have so many models of shoe, that it is easy to buy something non-running-specific.

All major sports companies have "technical running shoes". Nike, Asics, New Balance, Brooks, and Adidas are the best companies that have large selections of good running shoes.

Guys I was able to run 3/4s a mile non stop this week. It's the first time I've done so in more than 6 years. I'm still having a hard time figuring out where my feet are supposed to land when I run though.

i just ordered these meme shoes since i switched to forefoot running.

also enjoyed the fuck out of barefoot walking so i cant wait to get those in my feet

I love my Brooks shoes. First run in them was majestic.

Ultra running fag here. Ive punished a lot of different brands and I have to say brooks handle it the best. Make sure you get what's best for your feet though.

What is a good mile speed
>currently run about a 7:30 min mile
>started off at 10 min

For 1 stand alone mile or a consistent pace? Over how long? Very open ended question man.

finished 3rd week of c25k, tested my 1 mile on a track today. Got 8:18, im 5'10 160 19% bf 19 years old. I remember in high school gym i got a 13 min mile, i was 175 back then.

And who here has asthma? how do you deal with it? recently been using my inhaler before working out.

been feeling demotivated as fuck recently because i haven't been running as well as i'd like to for the past month.

but thankfully my lack of progress probably has something to do with the unbearable 90+ degree heat i've been dealing with this summer. finally got two cool days in a row (68 degrees) today and yesterday. crushed a quick 2x2mile track workout on saturday, then this afternoon with no recovery from yesterday's workout i crushed this awesome 14 miler. bout to enter into another 90 degree week, but idgaf. i got my much needed speed fix. felt like i was flying today

so FUCKIN STOKED

Google singlet and running shorts 5inch

Thanks user. They shoe questioner was pretty awesome.

Uhhh I googled singlet and a lot of the image results are yummy beefboys in lingerie

...

I ran 2 miles today with my iPhone strapped to my arm running the Pokemon Go app so I could hatch one of my eggs.

>tfw have a great trail down the street from my house
>afraid to go out and run in case people see how out of shape I am

I have lordosis. I always feel a sting in the left side of my lower back

pls help am i able to run?

>run an hour or so after a preworkout meal
>feel like vomiting the entire time

>run while fasting
>0 energy and extreme fatigue after only half a mile

Am I doing something wrong? My meals as usually just eggs, and occasionally oatmeal. Am I not waiting long enough after eating?

Run at off hours, that's what I do.

And for me, I started to get less anxious about people after running for a few weeks. I started to feel good about myself. I still get self conscious though. Like I was running the other day and a group of kids started laughing after I passed them. That actually really made me feel bad..

I think I'll just stop being a pussy and go out and run. Probably would be more embarrassing for me to return home this summer without having changed my body at all than to be seen running

I used to feel like this but right now I dont give a shit anymore
this is a last ditch effort on my part right now
3x a week lifting weights at the gym, 3x a week doing some intense running
I WILL get in shape and achieve my goal body or else Ill die trying
either I make it now or I sudoku, these are my options right now stark and clear before my minds eye

why did they laugh at you user?

About to do the same, because apparently I go to fast on a bicycle to get credit.

They were probably making fun of me. I've always been told I run funny. I also breathe pretty heavily and sweat a lot since I'm out of shape..

unless you are fat and ugly they were probably laughing at something else and you are just paranoid.

for going to the gym an houe works for me, but for running i usually give it 1.5-2 hours just to be sure

are there any running guides on this board? the sticky only really talks about weightlifting. any books you guys recommend.

>usually can only run about a mile before getting winded
>decide to run a little bit slower
>now can run 5 miles easy

I'm running too slow aren't I

GOD DAMNIT

How do I get rid of my plantar fasciitis? It's been bugging me for close to 3 weeks now, and it's getting worse.

I stretch, I ice, I bought inserts, I massage, I roll cold gold balls on my feet...is surgery the only thing left? I haven't run in 2 weeks, and it was one of the only things keeping me going :(

how long did it take to run those 5 miles

dunno

What's more important is how you felt, was your heart rate up and were you sweating or was it super easy and barely any exertion?

I always sweat

I also do interval training and I get more exhausted doing that though

I feel so different after doing sprints instead of jogging. So much more worn down.

How many seconds sprinting / jogging

I don't time the sprints I go by distance, which is about 1/10th mile sprints and then about 1/4 to 1/2 mile walking. I repeat that like 5 times. If I were to jog it would be a 1 1/2 mile jog.

Sometimes end the jog with a full sprint uphill and that really fucks me up. I just want cardio gains and I read uphill sprinting is goat but wow I really feel my chest beating after that

>below 50 seconds
Do you understand how fast that is.. that makes less than 12,5 seconds per 100m. You'll have a tough time cracking that at a 100m sprint, let alone sustaining that pace for four consecutive laps. Breaking 50 second at the 400m takes an insane amount of practice

Just got mine and love em. Remember to go easy when you are starting frontfoot running and enjoying your new natural stride. My legs hurt.

i think the original poster of that comment was kidding
a sub 50 400m can win most high school state championships and it'll get you into a decent D2/D3 school

Isnt it smart to take rest days in between running days?

this, the cardio kills gainz meme is mostly not true. Only in excess of 40km per week you get to a point where it may create a lot of cortisol, stress on your body and in turn prevent you from getting gainz.

So moderate to light running is still okay, in the traditional running sense.

If you are really worried about gainz loss you could do HIIT and then reap all the benefits from all sports.

HIIT in my opinion could be seen as an extended muscle workout that will boost your testosterone.

I have been using an intermediary, from what the sites at least tell me, the nike free 2.0 which is supposed to get pretty close to yours, to barefoot.

and you know what I noticed after half a year of use? My feet started to look like the feet of those who do not use shoes. You know, less compact and more broad.

Like holey kek why do people even have shoes if that if those things change the physiology of your feet so much?

rice crackers with as little additives, including sugars as possible. If they taste like nothing, have nothing added to them and are pretty simple otherwise. They make the best pre-runners food I have found out after a year or so of running. Nothing beats them.

Well at least in regards to your stomach. If you have a good stomach you could probably eat a banana or something, if you have an average stomach, the rice crackers will be godlike. Goes double for a weak stomach.

Read the conversation and you'll know he wasn't kidding.

i would recommend running in about 10 km/h,

Just try to ignore the pain, its your brain telling you to stop but you can still continue

I want to run through some forest areas but there aren't many around my place. And the others are litreally difficult to run through.

I don't want to run around with machete, I will get caught.

Any dutch bros know any good place in Rotterdam?

Brooks makes super cushy stability shoes really well. They have one or two neutral options that are good. But mostly, they are the Appleby's of running shoes. Bland, soft, designed for people buying their first actual running shoe and are easily impressed. Name any Brooks running shoe and I can name a Nike, Adidas, or New Balance shoe that is better (or Saucony or Mizuno if you're willing to open up the conversation a bit to other running brands).

Basically your best bet is to take the time to go to a running store and get fit by a specialist. They don't charge for fittings, you don't need an appt, it's just something they do.

I hate these questions. What's a good
mile time... for what? For one mile all out? For easy runs? For a 5k? For a man, woman, 13 year old, senior citizen, 32? For a fit person, a fat person, a runner, an athlete not specifically? I ran D1 in college and ran a 15k yesterday in under 55 minutes. 7:30 is a painful crawl for me. But for you it might be a great pace to try to aim for for a 5k. It varies.

>tfw want to discuss shoe brands but realize the reason I got Asics is because my father told me to always buy Asics
I probably don't run enough to notice a difference anyway (like 1h/w I'm terrible)

guys dont fall for the forefoot running meme

even if you wear barefoot running shoes you shouldnt be using forefoot entirely it will fuck you feet up

I slipped on dog shit while doing this

SHOO SHOO GAINS GOBLIN

SHOO SHOO GAINS GOBLIN

>Lifting 4x per week
>sports and cycling on the weekend

Left with one day to run. I just want to break 20min on my 5km, how can I into a fast 5km when I cannot run regularly? All recommendations say to run far, have diff tempo runs, have slow recovery runs. I just don't have the time for all that anymore. Gonna be stuck at this time for a while I guess.

You talk like your experience extends all the way to the dizzying heights of shoe technician. Brooks shit on NB, saucony and mizuno and Nike are half cracking the market for decent distance shoes. I've worn all those brands and can tell you from real world experience that Brooks make a solid, reliable and durable shoe. Naming better shoes doesn't make you an expert. Unless you've destroyed them you really shouldn't comment on entire brands m8.

>I just want to break 20min on my 5km
Sounds difficult to do unless you dedicate more time to running at the expense of other activities, namely your lifting regimen. You just have to run more.. What's your current 5k time? If your goal is just to break 20 min you could just run more for a while (maybe like a few months) and then switch back to your old habits

>>You talk like your experience extends all the way to the dizzying heights of shoe technician.

I worked in the run specialty industry from 2005-2014, in every position from retail sales to asst store manager to tech rep to two different brands to regional sales rep for run specialty for a third brand. I'm not saying Brooks doesn't make a good shoe. I'm saying Brooks makes a shoe targeted, INTENTIONALLY, at a very specific niche of the market. Their advertising should tell you everything you need to know. They also have a longstanding and close relationship with both Superfeet and the Fleet Feet franchises. Anything their advertising doesn't tell you should be able to be gleaned from those relationships.

I don't understand why this guy gets so triggered by running. I mean I know his gimmick is strength but seriously.

user, what are your thoughts on hoka one one?
i feel like they might me the most comfiest running shoe but at the same time the most heavy.

my dad has a pair of brooks and he says they're the comfiest shoe he's ever bought. but then again he's only bought basic mediocre entry level running shoes so brooks was his first actual running shoe.

lolz

i lost 50kg in 3 months - just jogging.
every day 10km

fuck... how did you keep pushing?
and your diet?

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