/run/ - Running General

last thread is dead,and i dont have anywhere to ask my question...

Yesterday i run a 10k race,and having not trained at all for it,i finished at 55mins...
But i enjoyed it immensely.

And i want to get faster for the next 10k ill run,what programs do i follow,how do i run etc.?? im a total noob.

Also is there any good Android App for tracking running performance?

Other urls found in this thread:

fellrnr.com/wiki/Main_Page
en.wikipedia.org/wiki/Masking_tape
runnersworld.co.uk/staying-healthy/the-rw-complete-guide-to-stretching-for-runners/484.html
youtu.be/QrDqWbBMA9o
amazon.com/Athletic-Lightweight-Running-Short-Waistband/dp/B00F10SDFI/ref=zg_bs_2420197011_5
knee-pain-explained.com/knee-strengthening.html
twitter.com/NSFWRedditGif

Can a 6'2 170lb 19 year old cut his mile time from nine minutes to six minutes in six weeks?

Yo, if i have ABSOLUTE SHIT TIER stamina, doing HIIT is a good choice?

just keep logging them miles and go at a slow pace.

increase your miles every week or add more days to your training.

technically c25k is internal training, just not very high intensive. try it, but limit your maximum intensity intervals, your body simply will wear out too soon. take it easy and slow, your body won't become a runners body quickly, it takes months of transforming and exercising

yes, do some sprinting and try some HIIT program if you want to. do the occasional longer run too. your weight is quite good. 6 weeks is enough, if you just do 3-5 exercises per week, and keep always trying to push a bit further/faster.

>And i want to get faster for the next 10k ill run,what programs do i follow,how do i run etc.?? im a total noob.
>Also is there any good Android App for tracking running performance?

consider getting a proper running watch with HR tracking and GPS tracking, it can make a huge difference.
As for 10km training, just keep doing a diverse set of exercises, some short+fast runs, some slow+long runs, maybe some hill sprints, some HIIT, maybe few extra long +20km runs (improves endurance) and occasional sprint days that maximize your muscle power. try different terrains, and just keep doing a variety of exercises. Your 10km time is eventually bound to improve, even simply by continuing to run 10km distances.

I use nike+ running - it's served me well. No Bluetooth support for Android though

I've been running some 5ks in the last couple of weeks. Now I want to see if I can up that. However, I've had shin splints in the past/recently. Would it be better to test out longer distances on the treadmill first (softer landing) before trying them out for real?

>i run a 10k race,and having not trained at all for it,i finished at 55mins

That's not bad at all though. I certainly wouldn't consider that a noobs pace. Do you do any other physical fitness activity?

>And i want to get faster for the next 10k ill run,what programs do i follow,how do i run etc.?? im a total noob.

The general consensus amongst all programs seems to be 'long' runs which exceed your target distance, shorter fast runs (faster than your usual running speed), and recovery runs where you run at a speed purely for the aerobic training. Rest days are important too. How they mix and match up though is how the training plans differ.

Use this as a good site for all your running questions though.

>fellrnr.com/wiki/Main_Page

>finish 5km run
>big toe join and top of foot is fucking killing me

What did I do to it? Can't bend the fucker

Just start running every day. Focus on light intensity stuff that is short distance and keep building it up.

for the last 2 years,ive been trying to make running a habit...so i start running 3-4 times weekly for a month or two then give up.
that must have happened multiple times.
For the last month ive been running maybe 1or2 times weekly 5km.

Also thanks a bunch for the site and info.

thanks a lot user!

There aren't many hills around here,what can i replace hill sprints with?
i read they're for strength,so what if i squatted heavy instead?

Also how do you mix Weighlifting (all compounds) with a running schedule?

Im thinking of getting a gym membership in a month or two....but im not planning of lifting especially heavy...max 1.5pl8 squat...

>max 1.5pl8 squat...

If you run regularly I'd expect you'd have the muscle strength to squat that from the start...

Excess muscle on the boy will impede your running ability (for long distances) too. For shorter duration, explosive sprints it's probably good though.

You won't be able to do a decent muscle building program and running program at the same time. If you want to do the gym as accessory to running and just at such low weights I'd save the money and do calisthenics instead. Body weight exercises progressively changing different and harder positions.

Try doing one legged squat (pistol squats) with correct form and posture for 5 reps at a good pace on each leg.

I use strava on my phone, serves me fine, but then again, I don't run too much. I got it for my cycling but realised it did running as well

bump

Newbie runner here using that 'couch to 5k' app.

Got two questions for you experienced folk.

During week 2(on 4 now) of this couch25k i started feeling a pain in my thigh(see pic). Its there pretty much all the time and gets worse if I put weight on it. Pain level is about 2-3/10 so nothing stopping me from running but its been bugging me a lot.

Second question: When I run only 1 leg gets fatigued(right leg) while the other one pretty much feels fresh throughout the run.
My right leg is also noticeably muscleier than my left.
Why is this?

Thanks.

Is your right leg the one feeling pain? If so, it's probably getting fatigued faster to compensate for some muscles lagging/not contributing due to strain. Disclaimer, I am not a physiotherapist and this is a shot in the dark.

Yeah right thigh is the one I'm feeling pain in.

I guess I'll hold off on running for a while and see if it gets better.
Cheers.

bump

>run 8 miles this morning in the rain
>shirt gets soaked
>nipples feel on fire today

Fuck this gay earth

either try proper running clothes (non-cotton) or try taping your nipples. I cannot survive +25km runs without taping my nipples, regardless of using a polyester shirt.
Easiest choice, alternative would be "man-bra" which is just unneeded.

what is nipple tapping?

struggling to reduce my 1.5 mile time.

Have a pre-selection for the army in a few weeks, thing is is can run forever at a fair pace, I love long distance running, but sprinting just fucking sucks, I'm 5'9 and about 160lbs, so by no means out of shape.

Current 1 mile best is 7'30, I estimate my 1.5 is probably about 11 minutes, would like to knock this down by around a full minute in the next 4 weeks, currently only running once a week for the last month or so as I've been getting small injuries here and there that only last a few days at a time.

you literally put some form of tape over your nipples to prevent chafing from the shirt.

step by step guide:

-get tape
-preferable not duct tape, something less enduring
-put it over your nipples like it were band-aid
-instead of chafing against a wet shirt, your nipple is protected
-take it off after the run

cheaper than wasting band-aids (you aren't wounded), and spares you from damage.
women usually wear bras so they don't need to tape their nips, but most men running long distance do tape their tips, except a few lucky ones who somehow either run so fast they don't start experiencing chafing or get to run in conditions where the shirt stays dry enough not to cause issues.

or you could wear compression clothing which allows no movement that would chafe nips. (like a real tight sleeveless shirt, see what elite sprinters wear)

I was running 10 k last week.
>Took off my shirt and nipples were bleeding :(
What kind of tape do you use? Is there some kind of tape that is better than others?

Don't feed people bullshit, user. You can progress just fine on both lifting and running.

This.

Strength training actually helps, as you expend less energy per foot strike if you have more muscle (assuming bodyweight stays the same).

I lift 4 times a week and I'm naturally short and stocky, so I can put on mass relatively easily, things like running and endurance training I find very hard, but it's definitely gotten easier as I get stronger and leaner.

just some basic white tape, stuff you could put posters on wall or that kind of. you could just use band-aids, but that would be waste of them.
and even if you use some really sticky tape, once you are enough sweaty it should come off easily after the run.

en.wikipedia.org/wiki/Masking_tape

it doesn't matter, it's just something that gives a layer of protection to your quite sensitive nips against chafing.

>estimating time
Just run 1.5 miles

Also I went on a pre-selection last week and it was on an uneven grass field so be prepared for the unexpected

Yeah I've heard it's on mixed ground, I run eneven ground and mixed surfaces as it is, how did you get on?

Good on everything except the run, got like 12 minutes

Going to selection in a month

What are you trying to join as

I'll get nowhere close to 200km this month, marathon kinda messes up with normal km-accumulation. Well, you cannot have everything... 143km, not going to run 57km in the next few days.

Maybe I'll get more kms in October.

also looking back, my whole year looks quite shit tbqh
(grey dots are walks without heartrate sensor, greens with sensor, so based on heartrate it can somehow calculate some kind of calories burning activity)

I have no idea how to interpret this. Watch gives same recovery for both marathon and 30km runs, because 120 h is the max it hands out.

January it was freezing cold, mid May to mid July my leg was injured.

Just started running again after taking a break from the summer. However I'm starting to get a sharp pain in my lower back. Only difference between now and summer is that my bed is much softer. Could this be affecting my back?

HR specialist

I don't know if it's your bed but I've found that glute bridges and other hip/core work helped my back.

website?

pop that shirt off breh

Maybe, but I was running for quite a bit during the summer without any issues.

movescount, all Suunto sport watches upload their data to your profile there.

anyone?

Gona go out and give HIITnsounds like it should be more engaging than my typical 5-6 mile run!

Look up alternate shoe lacing techniques. Specifically for toe pain. I had the same problem and this fixed it

>tfw busy roads without sidewalks are all that's around

Gah.

Never run on treadmills if you can avoid, it certainly isn't softer than any other surface

>normally run on off days
>read this thread, try running on Push day
>start 3 min interval
>have to practically put in 100% sprint effort to keep pace for 30s
Fuck I thought the machine was messed up or something. How do you run after lifting? I can normally do this pace for half an hour (10-12kmph).
And it's not even legs day

Is 5mile (8k) on A days
and
10x 1/4mile hill sprints on B days

enough to make good cardio gains?

>Start running a couple of weeks ago
>Progressing nicely
>Have a cold over the weekend
>Go running today
>Feel like absolute death

fuck

i need help. i'm new on a team and we are doing a 7km race in a couple days, but my calves are so sore that it makes it almost unbearable to run. any fixes?

Anyone here has their toe nails permanently removed? Ive been thinking about getting it done as im sick of it falling off after races.

Hows the sensitivity of the nail bed afterwards?

Beat PR today despite not running for 15 days due to illness. Maybe alcohol was slowing me down all along?

Maybe you were just well rested

pic related is from a previous thread, although you don't have shin splints. I guess some generic static stretches like these could help: runnersworld.co.uk/staying-healthy/the-rw-complete-guide-to-stretching-for-runners/484.html

Oh nvm, turns out you shouldn't ice sore muscles, you should use heat and foam rolling instead.

How well does lifting mix with running 20+ miles a week? I care more about overall athleticism than getting big, but I sure do love lifting things up and putting them back down again.

>Never run on treadmills if you can avoid
Why? Is it only because of surface softness or are treadmills inherently bad?

thanku

I've been down with flu so I haven't run in over a week.

Should I run if I still have a runny nose?

Yeah, just don't let your nose outrun you.

>running along local lake trail
>starting to slow down
>a qt passes me
>use the last of my energy to pass her

Nice try you fucking slut.

It's fucking 99 degrees today... why?

Guess im not running today

Why not run at night?

>You can progress just fine on both lifting and running.

You know that's false. One activity will certainly impede OPTIMAL progress in the other. Not to mention time devoted to each hobby. You either do one seriously or you do both semi-seriously.

Unless you're only looking at relatively short 'runs' maybe you'd be fine to do both. Having great muscle strength as I mentioned would be great for explosive activities like sprints. Past 5K, 10K etc, look at those longer distance runners and the bodies of military personnel - do they look big to you? Do they carry extra muscle then needed? Endurance and cardiovascular efficiency is needed. A good strength program for running requires minimal gym work and as I said calisthenics would be more than appropriate.

>consider getting a proper running watch with HR tracking and GPS tracking, it can make a huge difference.
No. There's no advantage in using a gps watch over a simple smartphone with standard gps chip. If anything, chances are that the smartphone is going to give you a better aproximation to your real time/distance.

The most accurate way to meassure distances and time is tracing your route on google maps (and use the meassuring tool), or to run on a standard track, plus a simple stopwatch.

With that data you can calculate avg pace, or your pace at any given fraction of time.

As for HR you only need to count your pulsations and multiply (if you count within 10 secs, your multiply x 6, etc.)

The army gave me this plan to improve my run time

Can you rate it?

Week 1

Mon - 6 x 40s sprints with 2 minutes walking inbetween

Weds - 3 mile run

Fri - 6 x 40s sprints with 1 minutes jogging and 1 minute walking inbetween

Week 2 & 3

Mon & Fri - 7 x 50s sprints with jog 1 minute and walk 1 minute inbetween

Weds - 3 mile run

Week 4 & 5

Mon & Fri - 8 x 60s sprints with 1 minute jogging and 1 minute walking inbetween

Weds - 4.5 mile run


Should I follow it or am I better off doing something else

I only have a bit over a month

i'd fucking kill for a longer summer man

Who's gonna count their heartrate while running? And a GPS watch has the benefit of being a watch, not a fuckhuge phone. Yeah it's not cheap, but people have different incomes and different amounts of spare money. Agree with the google maps thing though.

>tfw I can't even take a sip of water after interval training because I just throw it up straight away

Yeah but, you want to improve your time in what distance?

1.5 mile run

at the moment my time is 12 minutes

I would be happy with 11 minutes

I use a tiny old samsung phone (galaxy trend plus) that I only use for running and hiking. You don't need to go out with a 6" phone. You can get a phone similar to mine for pennies and you'll get better stats than you'll get with a watch.

As for counting your HR, you only need 10 seconds. With time you learn how your body is reacting and can identify your average HR without even needing to check. And by time I mean a month.

it should mix very fucking well

Running with a phone in your hand or your pocket is less comfortable than wearing a watch. GPS watches have better GPS chips than most smartphones, so they surely are more accurate than some random ass outdated and cheap phone. A cheap phone is definitely not waterproof, unlike most GPS watches, so if starts pouring when you're 3 miles from home, your phone is pretty fucked (or maybe just your sweat fucks it up over a longer period of time). If you want accurate heartrate tracking, and want it recorded, you have to get a watch, period (although I don't know if a beginner would need this feature). Their only drawback is that only the more expensive ones can play music.
I understand that you happen to have a phone that is perfectly good for your needs, and you don't want a GPS wach, but it may very well be a better option for other people in different circumstances.

Yeah I read that article (did you check the date?). Not buying the "better gps" tho. You need a clear sky to get a good gps connection, so when that fails, the gps chip on any current smartphone (anything post 2013) is assisted by phone anthenas. Don't know if that feature is available on a gps watch, but I do know that is available in every current smartphone.

As for the HR, you just get a HR band and you are ready to go if you don't want to count your pulsations yourself.

I'm able to run 3 miles pretty consistently now, but at a slow pace. I tried intervals at the track instead. Ran 400m 4 times as fast as I could, resting for a few minutes in between. I felt sick by the third interval. Dunno if it was because of what I ate or the weather, but I've never felt like that with normal running. Actually really put me off to HIIT

>You either do one seriously or you do both semi-seriously.

I rather do both semi-seriously desu, maybe at some point in life I'll focus in only one of them, but for now there is no reason for not to improve strength and endurance.

Newfriend to running and cardio here
Is 120rpm for 30mins everyday good for cutting?

Oh forgot to mention on a cycling bike

90+ cadence
Drink enough water where you're pissing clear every 2 hours
Carb the fuck up

Marshall Ulrich did it. He is an insane person. You may be insane too.

Seems pretty light on milage. Though I guess training for a good 1.5 mile time doesnt need much milage. Still, I'd try to add a longer slow run of at least 6 miles each week.

Fuark how can I improve my long distance . I can do my 1.5mile run in under 9mins after that I just fail and struggle to keep at 8:30 mile pace

Coffee before a run. y/n?
I always have 3 cups and a litre of water and a banana. Wondering if the caffeine is a help or a hindrance.

I think I read somewhere that caffeine is beneficial but I can't remember exactly why and what it affected.

I remember reading that if you're used to coffee, it's OK. If you never drink coffee, and then suddenly you do before a run/race, it might cause problems.
I think you're good

Hoo boy. It's this claim again. If you're so worried about optimizing your training, post some pictures of your 140+ mile weeks.

Maximal strength training has been shown to improve running economy in distance runners, so the extra muscle thing is a crock.

youtu.be/QrDqWbBMA9o
I will post this video every time the "too bulky to run" argument comes up

>120rpm
If this is full revolutions involving the crankset rotating 360 degrees, that's basically freewheeling. If it's 120 for a 180 degree turn, you're pedaling about 2/3 the speed you want

So I´m a runner and I have the common cold and have had it for a while (since cross country at my school started) would that really affect my breathing a lot? My 2 mile time right now is like 13:47 and my best is 12:50.

video doesn't even address the implicit argument of the pictures, which is supposed to be the whole fucking point. The sport-specific demands of marathon running mean that the more one trains to approach maximum performance at it, the more they will resemble pic related. This is not honestly disputable.

bump

Lads, why are short shorts (running shorts) so hard to find?

The only place I've found that sells them are these Nike techmeme hyperfabic synthetic $80+ memes.

Sprint general is over here

where do you live? Cause I found this on Amazon within minutes:
amazon.com/Athletic-Lightweight-Running-Short-Waistband/dp/B00F10SDFI/ref=zg_bs_2420197011_5

That should help you brush off some time but I doubt that a whole minute within only a month.

Hey /run/, I've had shit knees since I was a kid and I've been looking into strengthening the muscles around the knee since I dislocated it in early August and cant get the operation done since I'm still growing.
I came accross this website ( knee-pain-explained.com/knee-strengthening.html ) and I've been doing some of pic related for a week and feeling some real progress.
Mostly wanted to ask if you had any experience with these excercises, which ones you feel work best or if there are others not listed that you would recomend.

Thanks, user.

How long should I rest if I have shin splints?
Also, is there anything other than RICE which might help? My running form is OK as far as I can tell, my shoes are new and recommended for my gait, and I have insoles. However, I still seem to get shin splints really fast. I've kinda lost faith in dry needling as well, as that seems to help for some time, but the shin splints always come back.
Would running with compression things around my shins/calves help?

Pls halp

I wonder if marathon training girl ever ran her marathon yet. Pls post again.

don't be a pussy

About to do week 5 day 1 of C25K, what should I be doing to warmup/cooldown for runs?

The app I'm using allocates 5 minutes at the beginning and the end of each day for each, but I never know what to do so I usually just walk.

warmups don't really make sense when you are just casual runner...
maybe if you are racing or are a serious runner, you might want to "heat up" the engine before starting, but for casual runners it makes almost zero difference.
I always just start running when I go out, though sometimes I might stop 100-400m away from home and walk a bit if my watch says I just hit some 10km mark or 21km mark, don't want to ruin good round numbers. :^)

though in winter it makes no sense to "warm-up/cooldown" because you are fucking freezing if you don't start running.

then again I don't follow any guides or plans, I just run according to mood.