Running General

Getting back into running

i've been out 3 times this week, poor results, alot of walking and terrible pace, Quad pain is unreal also.

An average of 16 minutes moving time and only moving 1.5m, it's hilarious i know

HOW DO I IMPROVE

More running. Go easy just like you are doing and don't eat like an idiot and you will improve quickly. Make sure your glutes are being used as well, too much quad use isn't efficient and may be why you are slow as well.

If you're having to walk you need to slow your pace to a11m mile or slower.

>running 1.5 meters in 16 minutes

16 minutes to go 5 feet? Are you on a fucking dead mobility scooter going uphill???

How to deal with shin splints

google says take two weeks off but actually fuck that, it happens only occasionally and my bones haven't snapped yet. that said what's best for it? should I actually take that advice seriously? my 1.5 mile time is stuck at like 9:30 and I'd like to cut that down at least a few seconds for assessment in a couple months time.

I started running a few months ago and am starting to really feel it in my shins. I just got compression leggings and socks. Think that will help? Haven't actually tested them yet

I recently picked up a Gymboss timer and i quite like it for interval runs. Set it for 30s on, 20s off and build up the # of intervals you can do. Seems to be working for me

just fucking use a bike because you clearly don't know how to run

>having knee pain while running
>staffer at gym recommends I buy some dedicated special running shoes
>go to the store they recommended, shoes feel pretty good while I'm there trying them on
>wear them at gym the next day, and they chafe like fuck
What the fuck happened guys? I'm planning on returning the shoes soon, but how do I make sure the next pair are good? Did I just get a dud pair, and maybe swapping this pair for a different set of the same model would help?

i thought that pic is a bird.

I'm a bigger guy, (6ft, 240) who probably shouldn't be running. But hey, it's helped me drop 10 pounds pretty quickly and I enjoy it.

I'm wanting to actually achieve some sort of goal to keep me motivated... only have 4 days a week in a row to really run without feeling exhausted due to manual labor job. How does this running schedule sound?

>Monday -- 5-6 mile run depending on how good I'm feeling
>Tuesday -- 3 mile easy pace recovery run
>Wednesday -- 8-10 hill sprints up roughly 1/8th mile hill with jogging recovery down the hill
>Thursday -- 4 to 5 half-mile repeats at 80-90% goal pace in 5k.

Does this sound like a reasonable plan to achieve a moderate time in the 5k and still have a decent mile time?

My left foot under pronates pretty hard when I run and it causes a whole slew of problems for my form. Does anyone have any drills or exercises or anything I can do to help correct my running gait? Im just trying to focus on striking the ground correctly when I run and walk but im looking for anything to help speed up the process. Also not a fan of orthotics cause i feel like that would just be masking the problem.

Ran 5.55 miles today, had to get trips to celebrate Trump. Yesterday I weighed myself at 214 (250 to start) at 6'3. Goodbye man titties, hello swole legs.

Do toe taps

well cycling isn't an option, I need to run for the point of running. I don't think shin pain is a reason to never run again

Try to spread the hill sprints throughout the week instead of doing them on one day.

Something like 2 hill sprint in the morning and in the evening on non-running days.

i used to get them and they went away by themselves. I didn't take time off or anything

>knee makes weird clicking noise
>feels like i'm putting more weight on my knee than I physically am

It's not painful, just slightly offputting, physio or doctor?

How do you deal with shin splints? Massaging helps a little

Stop pushing for time and distance and do everything by feel.

I massage the fluid build up (if u do this u gotta know how so u dont further the injury) out and i rest hard. I stop all cardio and relax my walking style. Ive had nasty shin splints from boxing. The most cardio i do is basically speed walking to help recovery. Worst ones have taken up to three months from me getting back in and mentally pushing through the pain. Also various stretches and strengthening exercises are essential. Look this shit up for accurate details. Dont take our words on this entirely. Shin splints are serious af.

The two eorst things you can do:
1. Train through the pain cause you are young and can mentally tolerate it.
2. Literally nothing, causing your recovery to be ultra slow and making you fundamentally weaker.

Compression sleeves help relieve pain and help healing, but you need to do more than just wear them to make sure your shins don't become a regular problem.
GET FITTED FOR A PAIR OF SHOES
go to a dedicated running store and ask to be fitted.Tell them your situation and take note of what hey tell you.
Buy the pair of shoes they recommend, not that guy who has no idea how you run.
DON'T BUY ANY INSERTS.
Stay away from New Balance, Nike, and other big name Corp stores. They are selling off of commission. If they push inserts, go find a better shop.
Can't recommend Toe Taps enough.
Icing with bags afterward any run or workout.
Ice bath once a week
Never go over 10-20 minutes for either.


It's hard for anyone to say when shin pain is just you're a bitch or you should stop. Everyone has a different pain tolerance and you could easily run it off if you're being a bitch, but if you're really hurting, you could ruin over a month or more of training.

A decent plan for recovery is to cut buck big on distance and run slower. Run on grass or sand.
You must allow for your shins to heal.
Cycle the rest so you're still working muscles and endurance. Find a workout for the cycle. It makes it much more enjoyable.

Notice how hard your foot lands on pavement. If it's too hard you're ruining your shins. Control your stomping.

>about to go out for a run
>wake up 6AM
>get a strong cup of joe
>load up on some carbs with acai, orange juice and honey
>put on my running shoes
>it starts raining
I don't deserve this

Running is the rain is sex brah

Look into C25K. This is coming from a dude who went from a lazy turd to being able to jog 40 minutes straight.

I'll probably get a cold or something, I fucking hate being sick

slugs are now posting on Veeky Forums

>tfw pain in my entire right leg pretty much that stops me from running, and when i do try to run it just gets worse and its been that way since week 2 of C25K(which was sometime in September i think) and im on week 7 now.
my left is fucking fine though. hate this. i just want to be able to run without my leg feeling like its about to fall off.

getting a cold from being cold isn't even broscience, that's like old-maid science
just dew it

foam roll, ibuprofen, stretch stretch stretch

Just got back from the last training day of C25K. I wasn't paying attention to how fast I was going exactly but by the time I'd finished and did the math on how far I went in 40 minutes I'd gone about 3.2 miles.

I'm sure that time is pretty bad, but I wasn't really going for speed because I didn't know I'd be going that far. That was a lot easier than I thought it was. Gonna time myself and do it properly on Saturday to see how fast I can clear 3.1 miles, but this still feels pretty good.

In terms of what to do after C25K, though, what are my options? I kind of like the sound of doing some hard work on my endurance. I want to be able to run really fast without having to catch my breath after. Would sprints help that?

I've built up a decent endurance base, can run a 10k in 60 minutes.
Tested myself on a 2 mile run though, expecting to do well, and shit it out in 16:00. Goal is 13:00.

Will this get my time down in a couple of months?
1 session 400m intervals 6-8 sets
1 session 800m intervals 4 sets
1 LSD 6-8 miles

I constantly get lower back pain when I run, it feels like my lower back muscles are made of fucking cement. Really goddamn annoying. I got new running shoes and some Dr. Scholl's inserts... I noticed a small improvement but not great.

I reached 8k mark this morning and I think I can push myself up to 9k with coffee and a good rest easily at a 10km/h pace.

Should I keep focusing on distance switch to high intensity interval training?

Where can I find a good running program?

imo you should reach 15k comfortably before doing hiit.

I think you'd benefit from any half marathon training program. One of the common ones are Hal Higdon or Pfitz

Any tips for people with sunken chest?

Tried core exercises?

If there's no pain or inflammation it's probably nothing. My left knee decided to click over the last two weeks. Now all of a sudden it's normal. Has to do with the way your muscles develop as they push your knee joint, it's not perfectly proportional.

Some people get the ol' clickity clack in the knee for life. The only cure for that is amputation, I'm afraid.

>tfw your running times are substantially better than the beginners in the thread

Kinda just hit me now that I'm running pretty respectable times and am not really a beginner anymore.

>tfw half a meter snow on the ground and constant snowstorms where I live

It's supposed to be November but it feels like February. Running absolutely sucks now.

Took me about 15 minutes to do 2.5km on my treadmill. This gets me pretty sweaty but not drenched. Should I get the distance up or the time down? I want to lose weight.

Both. Running longer burns more calories and helps you lose weight. But you can also run longer if you get that time down and strengthen those leg muscles.

I'd do 3 week splits between increasing distance and then increasing time. Worked fine for me.

My 5k is 23:48
Is that a good time?

tbf 90% of times in these threads are woeful
It's interesting how the rest of Veeky Forums is full of self proclaimed elites but /run/ is full of slow people

not a lot of people are willing to look like this to impress people on whatever the fuck /run/ is

Pls respond

its alright. try to push to that to the sub-20 mark.

Just got back from a month long knee injury/pain, old 5k times were sub 17:00, now I'm having hard time getting lower than 19:00. Time to die.

My ankles click, why is that?