/run/ - Running general

strengthening your legs will help your speed and kick, I don't see any negatives

>lift fucking heavy
>run
>get home
>eat like a motherfucker
>walk up the stairs
>get tired halfway and feel like a lazy fatty
>remember I can run 3 miles in 25 minutes
>don't feel so fat anymore

okay thanks. my main concern was leg recovery but i recon that if i train them on the days i go for a run that shouldn't be an issue.

my job is intense so I can't lift, run, and go to work everyweek or else my legs give out on me after like 3 weeks.

But I want to start HIIT, I've never done it before. I got to like week 5 of C25k once but that's when my legs started to give out. what do Veeky Forums?

Also I'm looking at that site in the OP for choosing shoes, how do I know my foot angle when running or if my feet bend inwards or outwards?

Also, does it matter what kind of shoes I use just to start running?

>can't do C25K
>Want to do HIIT

Does not compute.

I'm game to restart C25k if that means getting to HIIT. I just want to know where to start...and half of the links for training in the OP are broken.

You should start out slowly to get your muscles and tendons time to adapt to the new stress. Doing HIIT without any prior running is gonna kill your body and your will because it's tough as fuck.

I'd suggest you drop the couch to 5k meme and just go out and run very slowly for 20 minutes, then take a rest day and add a couple of minutes each time, but make sure you run it all in once. If you can't, just go even slower until you can.

Get a metronome, set it at 180 and go out and run with it making sure you land on each beat.
It's easier to track progress if you have a watch with a GPS that can track your pace and distance.

When I started out I ran at maybe a 7:00/km which is very slow, but a pace I managed to finish my runs in one go. Then I just ran a bit faster each time and now 1.5 months into it I run almost daily 10 km.

TL;DR Run slowly for 20 minutes. Add 1-2 minutes next run, and repeat. Then when you can run 30-40 minutes non-stop you can run faster and experiment.

Run slowly? Like a jog?

Whatever you call it, yes.

I've been doing 40 meter sprints trying to get faster, but I'm having a really bad soreness in my groin, kinda in the pit of my dick bulge, is this normal?

In my opinion c25k is a meme. Only reason for not being able to run 5k if you are under 200 pounds is if you are disabled.
The thing that is different between everyone is pace. For someone it will be 5:00 per km, for somebody else it will be 8:00 per km (extremely slow run) and for the best runners it will be under 3:00 per km.

Go slow enough so that you can finish it and then build up from that. Everyone can "run" 5k. It's not rocket science.
If you are over 200 pounds you should not try to run though.

176 as of this morning.

What about shoes? My old running shoes are completely falling apart. The rest of my stuff is just casual and skechers meme foam stuff.

Is it okay to run in that/

Here's my Strava log. I finished every one of these runs in one go, going at a comfortable pace at first. Then I learned about how much my body could handle and how fast I could run without crashing etc and upped my pace etc.

Today I ran a 13:57 3k after running 10k yesterday.

You should buy new ones, probably best to go to a running store and ask them to help you out if you know nothing about running shoes. Or google about severe over pronation, pronation, supination, and then types of shoes, which are motion control, stability and neutral. You can find a lot of good info about that on the internet. Never buy motion control shoes though. Those are supposedly for people who severely overpronate, but in every single study ever made injury rates in those are much higher than the other two types.

Most basic advice I can give you is to buy neutral running shoes, don't heel strike and get your cadence to as close to 180 as possible (as the other user said, set metronome to 88 and then each right step is on a beep = 176 steps per minute for example) (getting your cadence up will also prevent heel striking. You should land directly under yourself). Also run slowly and get used to running.

just an example regarding shoes, nike air zoom pegasus is neutral, while air zoom structure is stabily shoe.

Good running advice channel is vo2maxproductions. Learned a lot from him back when I started.
youtube.com/user/Vo2maxProductions

As user here said, you should go to a local running store. They will help you find a pair of shoes that suits you.

I know that feel.

I get winded walking up the stairs but I can run for days. Shit doesn't add up.

These links have been great reads. Current /fat/ass trying to make it, best of luck to you gents.

>How far have you run this week?
30km
>What are you working on?
Recovering
>How was your last run?
10k, and through beautiful changing leaves and shiggy trails
>Any new gear that you've been enjoying?
Nope.

Taking a bit of time off to heal a sore knee, plus a hole in my head. Both should allow me to run in a couple days. I'll do 20k or so to celebrate.

>how far have you run ?
91km (13x7)
>what are you working on
Currently working on speed (hence the same distance 7 times in a row), getting closer to that 13km at 4:00 pace, did 4:20 today
>how was last run
Pretty great except I kind of burned myself up right from the start (3 first km at 3:45) and had to take it easy after that
>new gear
I found headphones where both speaker works, after 6 month running in mono I'm back to living the stereo life

Isn't it odd to repeat the same distance?

It may be very effective, don't get me wrong, I just mean that I seldom hear it recommended.

Maybe I'm just jealous because I am spending precious autumn days recovering rather than running more.

Well actually I trained for stamina during summer (30k a day for 30 days, I'm kind of stubborn I guess) and each time I ran I started with the same path that is 13k then I changed my route depending on how I felt and what I wanted to go see, I can pretty much run that path with my eyes closed so now I'm building up my speed I'd rather focus on breathing and actual foot technique than where I'm going kek

>How far have you run this week?
13.1 miles, I ran my first half marathon on Tuesday.
>What are you working on?
Distance mostly, over the past few months I've been seeing just how far I can run.
>How was your last run?
Decent, but kind of repetitive. I didn't have a route in mind, so I ended up having to retread several streets.
>Any new gear that you've been enjoying?
Nah, I've had my current shoes for about a year and a half and I'm happy with them.

thanks fellas. I bought a pair today with the help of the store staff. Turns out I have an pronation I didn't think I had. They had me try out a variety of shoes and I ended up settling on some Mizunos.

hey good job my man

I envy you. My job involves me on my feet all day so I literally can't run and lift. Legs give out on me.

70 miles
sub 3 marathon
hard
my garmin is nice

>How far have you run this week?
15.4 km
>What are you working on?
Getting my 2.4 time to a decent standard based on the fitness test used back when I was in the military
>How was your last run?
2.4 at 13:06, still some way to go
>Any new gear that you've been enjoying?
I bought running tights for longer runs to deal with thigh chafing, breddy gud

stay at week 4 or 5 of C25K until your legs stop giving out

As a tall (6'6) runner, is run cadence a meme? 180 is difficult to maintain and my feet land more naturally beneath me at a lower cadence

I've done HIIT sprints after barely running 2km a couple times.

I did it because the art of manliness had some article about how good it is, and the guy did 40 sprints of 40 yards over the course of an hour, so I did that.
My thighs and calves were torn apart after that, could barely walk let alone jog.

After a week or so it healed, and then I did 20 min jumping jacks and got shin splits and intense calve soreness.
That mostly went away and I did some light jogging for 15 min and got more calf pain back.

I think I shouldn't be doing this while cutting... I'm around 15% bf for reference.

if you don't get injured things are probably fine

Question for all runner mains

I have come to enjoy running much more than lifting due to extended time with lack of access to a quality gym.

Can I build size with, for example, hill sprints? I'm finding it rather difficult to build muscle with all the running I do + advanced calisthenics (aspiring milfag) and wonder if changing my run routines could help with size gains

wtf

>Sunday
>Long run

Whose stupid ideas is this?
>inb4 you you faggot
Late this week for my long run and went out this morning. Usually it's a Friday night thing with the night to recover, sleep it off and slow Saturday morning. Sunday? Spent the day feeling like I ... well, went for a very long run.

Anyway, feels good it a weird way. Just shy of 23km.

>Sunday Long Run: Wouldn't recommend it. Timetable issues.

Higher cadence means less shock on the knees and in general a more pleasant activity and reduced risks of injury.

fellrnr.com/wiki/Cadence#The_Science_of_Running_Cadence

How long does it take to achieve marathon after getting 5k down?

You can probably start a an 18 week training program right away. Won't get a good time but should be able to finish without dying or getting injured

Is it wise to run if you're a fat fuck? asking for a friend

Who /injured/ here? Currently nursing a knee injury. Taking a week off.

In my opinion running is like lifting in term of progressive overload, focus on building stamina by running longer distance at slower pace, once you reach that distance build up speed from there, maybe 3-4 months from 5k to 21k I'd say if you're consistent and motivated

How retarded is it to start training for a half marathon in one month with no prior running training? Assuming my training and nutrition are optimal.

Am I delusional for even attempting to do this?

Im a beginner doing c25k but an old hiking injury has popped up

Its lateral knee pain so either IT band syndrome or lateral collateral

It doesn't sound like a good idea. You don't have enough time to condition for the distance.

You can probably finish run/walking it but as a novice with little training you will fuck yourself up.

how about running multiple times a day (3x) on lower impact surfaces like woodchip tracks to minimize joint stress while maximizing daily mileage?

This is what I'm wondering too. I usually cycle but I'm bikeless for a month. Usually when I run my core tires out ages before my quads do so I've started uphill running (my local hills are around a 20% grade) for better recruitment of those muscles. But the problem is that I still can't fully exhaust my legs before the rest of me tires out, and I'm worried that doing a lot of sprinting will ruin my long-distance conditioning.

Very retarded. It's still doable but you might as well welcome pain city. Hope you love doing a run/walk/run cycle because it'll help minimize problems without the conditioning involved in actual training.

How long are the hills?

>ran a few times 10kms
>had a race last week, don't feel like trying to go fast again
>instead do a new "road" instead of running in a local park
>already 14km done, can do easily 20km at a 6:00 pace (ayylmao)
>foot suddenly hurts
>must be a stone in my shoe
>it's some blister or whatever the word is in english
>stop at 15km
>have to walk 5km to go home while having a hard time walking normally

Dude just take cash with you to take the bus in case this happens kek

Had that happen to me yesterday (my knee blew out) but unlike you I make sure to never run more than 5-6km away from home at given time in any direction. I had a 2km walk home atleast.

>last week I ran 5 miles for the first time.
>ran 6.5 and burned ~800 cals this morning.
>maybe I can make it one day.

I feel great and personally feel like this is crazy progress for myself.

Ran a mile in 9:55 two days ago. Not great due to shin splints. Can anyone recommend shoes that don't look horrible that accommodate a collapsing arch? Even newbalance doesn't have a section for foot problems. What do?

Underarmour speedform fortis2 is dope, 0 injuries since I bought them 6 month ago and I run 60-120 miles a week (depending on how much free time I have)

Underarmor doesn't have great running shoes, especially not for collapsing arch as it has no targeted support for that.

>2:46 marathon pb
>haven't ran any races for two years due to ongoing knee problem
>feels like concrete is being injected into my left knee joint after a certain amount of time/miles which slows me down
>had x-ray, MRI, etc, get told by a sports therapist that specialises in running that I have a weak knee (thought it my cartilage)
>they give me a program designed to help strengthen knee
>never really see any difference after attempting said program after a number of weeks
>can't really run more then 5-7 miles without feeling knee discomfort (shorter if I'm running faster than my easy pace)
>Think I'm done with long distance running forever, but started lifting 3 weeks ago and incorporating parts of my knee strengthen program into my routine while trying to build strength and muscle
>iwanttobelieve.exe

Finally came to the point where i feel comfortable running and deciding to buy new shoes next week.
I was thinking about buying "ultra-light shoes" but not sure since there are some paths that are "forest-terrain-ish" where i run and otherwise its 50% dirtroads and 50% asphalt.

Any recommandations?

that would weaken his resolve

Well if you signed up you might as well run/walk it

Lads,

I had a few too many last night and signed up for a Central Park 10K next week. Here's the rundown:

>I've fallen off completely since the summer, although used to regularly run 10Ks non competitively
>Tried the course map this morning and burnt out on mile 3, straggled on and off until the mid 5th. DNC
>Was hungover and untrained
>Have a week until the race next Sunday

Is it worth it? I'm going to at try and rerun it Tuesday after some good stretching and hydration and at least complete it? Can I make it lads or should I drop out?

tl;dr I drunkely signed up for a 10K I'm not ready for, wat do

don't push yourself to 10 if you can't run the full 10
>source: fucked up knees

First step is to stop drinking between now and the race... (If you can't manage that then there's truly no hope.) There's really not much you can do in a week in terms of building endurance so I'd focus simply on resting and getting into optimum condition. Do keep up light cardio every day but don't go all out trying to run the whole length if it is just going to reck you. Sleep a lot, drink a lot of water, and carb load the night before the race. Honestly you can probably just cheese your way through a 10k by sucking on sugar gels or sports drink the whole way.

I'm leaning more toward the later. I didn't feel any legit strains or pains getting blown out today, just total lack of conditioning. I think I'll go for it after another try on Wednesday. It'll suck, but I'd rather cheese my way through something feasible and get back on track post-race than miss out on setting a new focus point.

What's the best treatment/recovery routine for knees, in particular non-specific inflammation of the joint?

>you will never get a beer with kipchoge

>How far have you run this week?
36 miles total, including pic related yesterday.

>What are you working on?
Nothing, I completed my second marathon yesterday.

>How was your last run?
Beat my first marathon time from June by about 10 minutes. The marathon was fun until the West Virginians started acting like themselves from miles 10 to 20:
>drivers trying to run over runners after mile 10 since very few cops around to direct traffic due to responding to emergencies
>diesel truck drivers park and wait to blow black exhaust smoke onto runners passing by.
>honking horns, "RUN FORREST RUN!", and cussing at runners
After mile 20 or so though when you're on the river front trail, it was nice except at the dam with all the trash build up and the extremely strong sewage smell behind some building that lasted about a quarter of a mile. Even when we went back up to the main road and up the final hill, it was coned off and there were many people telling us to keep up the good work.

>Any new gear that you've been enjoying?
Nope. After I heal up, I'm going to try the running sandals I bought from there though.

Depends on how much are we talking about. It's possible but walking is more sustainable for your joints, and also the effort (calories) consumed is similar to running at slow pace.

Do you plan on losing weight?

>shiggy trails
I seriously hope you guys don't do this

Which time is a better representation of running level, 5k or mile time? I've been a very casual runner for a couple of years but I've been getting more serious about it the last couple months. I finally got my mile time to under 7 mins which I'm pretty proud of. I'm struggling to get my 5k time under 28 mins though which is pretty pathetic I feel like. Tips, advice?

I ran a half marathon September 9th, and took a week off for rest. I have another Half October 15, but I can barely run 2 miles without stopping now. My question is how can I get my stamina back in 3 weeks? Just doing long runs, or doing speed work to increase my VO2 Max?

Same for me. How long have you been working at that job? The first three months were really hard since my legs weren't used to it and I also just injured my back deadlifting so standing and walking all day really hurt. Now it's almost 9 months into the job and I can walk around for the whole 10 hours of my shift without much ache.

5k time. Running a mile in 6 minutes is nice, but being able to sustain that for 18 minutes is a much greater feat of endurance and cardiovascular health.

Neither. Marathon time is the true metric of running ability.

>How far have you run this week?
30 miles
>What are you working on?
a 5k time less than 19 min
>How was your last run?
good did 12 800m sprints
>Any new gear that you've been enjoying?
new spikes for my local track

>How far have you run this week?
30 yards
>What are you working on?
Nothing maybe running
>How was your last run?
Breathtaking
>Any new gear that you've been enjoying?
Nope

I have issues with the outside of my left ankle; it hurts sometimes after running, I had taken some time off but it's even worse after my today run. What do?

Can it be just because I'm too lazy to buy new shoes and the ones I have are getting worn down? I'd guess they're between 400-500km old.

It really depends on your shape -- if you're a skinnyfat who's never really done sports it's retarded, if you used to play football or something you'll manage fine.

I was the former and took a number of months before being able to run even a 10k.

The samsung health always adds a few miles

>GOTTA GO FAST!!!

Well, it's two different jobs actually. I used to work at Whole Foods as an express shopper (aka I put shit in a box and put a mailing label on it) for 6 months and transitioned to my current job as a production runner (walking around all day, doing dishes, delivering packages, etc) and almost at my 5th month. According to my phone pedometer I walk between 4-7 miles a day. My record is 11 miles on a particularly stressful day.

I don't have any ache, but my legs are exhausted at the end of the day. Adding running AND lifting to it makes it nigh impossible to recover, I've found. Once I get a promotion to a desk job I'll gladly do running and lifting together.

Picture related shows what I need to be able to do.
time|incline|speed (km/h)

How should I train to be able to do this comfortably? Note, I said comfortably. I don't want to be able to barely do this on a great day. Currently I have no idea what I'm doing; I do several types of HIIT, long distance running, and recently hill sprints. I don't have a treadmill, nor do I have a long enough hill with a 10% incline nearby. What's the most effective training regiment for me?

Been slacking on my training lately.

Please shame me back into my habit. I was supposed to run a 5k race this morning and bailed.

You are supposed to run towards your problems, not away from them. Get your priorities straight.

Me, an awful sting and a loss of breath.
Stopped running and just doing some weak ass aerobics, afraid of going to medic and find out I have a heart disease.

>tfw can't get that one shit out before running and have to wait till I do because it will 120% try and escape when I'm mid-run.

fuck

Best accessory exercises for running?

I don't care about running more than 10k, I just want to get really good times at that distance.

core and hip exercises to maintain proper form and thus efficiency.

Not him but I've considered doing that - running out to point x and then turning back and going back the same way gets monotonous, and planning a nice loop gets a bit tricky with the street layout where I live. I'd feel kind of bad being all sweaty in public transport, though.

Just went for my first run in a few months - an incredibly slow 5k. I feel like I could eat so much food right now

I always wonder whether the craving is for salt specifically or just calories.

I always crave bread or wheat-products.

Is it possible to run 10k under 40 min if I was able to run 10k in 50 min 2 years ago? I am still training legs but not cardio.