/run/ - Running general

>tfw 3 weeks into my post-injury recovery
>no pain felt whatsoever when running

AHHHHHHHHHHHHHHHHHHHHHHHHH

I'VE WON

>runnersworld.co.uk/health/the-rw-complete-guide-to-stretching-for-runners

i dont like how it recommends NOT stretching until after a run. I'm no where near as limber, and i cant catch my breath as well if i don't stretch before hand.

I need some advice, gentlemen. I cut cycling out of my routine. I'm down to running every other day, with days in between as hiit and weight lifting. I run about 7 miles every run. Is this healthy? Am i going to be alright? I'm autistic about running. I absolutely love it. I want to as much as safely possible.

what'd you injure?

Inflamed Fibula head due to overuse.

That's a lot of running. Just make sure your form is good and I guess buy some cheap gelatin like the walnart $5 for 32 packet stuff and include it in your giant to help joints

that was probably gay, i'm glad you're better.

Meh, it wasn't all to bad except that I had to wait almost 2 months for the pain to go away and I could start running again.

>How far have you run this week?
50 mi (80km) total with a 16 mi (26km) long run. I planned to do 15 more miles overall but was too tired/had to travel.
What are you working on?
Spring Marathon
How was your last run?
meh.
First time in my training plan that I failed my marathon pace. I believe the overall fatigue and travel did not help but hope I can make it next week.

Is it bad to run every day lads, or at least more than every other day? Normally run 3 5ks a week on gym rest days, but I've been pretty bored recently and am also looking to increase my standard run to 10k. Will I destroy myself?

Got to bring my 5k time below 20min, doing as I've been told to do with three long and relatively slow runs every week, but I don't seem to be improving on my 5k time. I'm stuck around 24', sometimes just over it, sometimes just under.

What can I do to break through? I already started adding rope skipping on off days for dat sweet HIIT.

Also, the only two routes I can realistically take are a running track at the local stadium or a cycling route on a false plain that puts me on a decline going and an incline coming back. The second one is longer and more interesting, but the final incline severely slows me down and I'm afraid it might damage my timing on 5k.

Help please

Who the fuck told you that?

Slow runs are great but just doing 3 slow runs every week won't bring you under 20 minutes.
Even for a "base training" you need to do some faster stuff (it was the case during Lydiard time, still and it is still recommended now)
The routes with the incline at the end is irrelevant; if you enjoy it go there; that won't impact your 5k might actually improve it to have some uphill.

Personal experience: I've been running everyday for some time and almost everyday for an even longer time. As long as you are reasonable about it (slower or shorter if you feel like you need to recover), that never caused me a problem but maybe i'm not injury prone at all.

preparation guide for a military test I'm taking gives 3 weekly runs over 6-8km. So what should I do? Keep the three long runs and add in some shorter, faster ones during off days?

Well depends how far away it is and if you have never run before; you can't rely on just slow long runs to increase your speed. It will help but that's not the whole picture.
24min to 20min is also quite a step. 20 min is nice.

halhigdon.com/training/50935/5K-Advanced-Training-Program if you want to see an example of a 5k plan (see how there are workouts that are different than the slow runs)

thanks, I was looking at his site already. Going to try following his method for a couple months, the test is a year away. godspeed, user

I'm quite pleased the training schedule endured the holiday's family overeating contests.
A friend showed me a tool which generates training tables based on previous training data and I'm testing it. So far it's pretty nice.

At this time I'm looking forwards to some minor trail races in spring and a bigger 42ish k event in July.

I need a solid job to start working on training and qualifying for mountain events (need money and free time). New year resolution is finding job and getting serious on core/bw routine exercises.

Good runs to y'all

kill me

>go for run with friend
>along coast
>tide is out
>we think we should run along the water edge rather than on the path

>slide down embankment
>can't stop
>end up knee deep in wet mud
>spend 20 minutes trying to climb out
>foot well and truly stuck
>it gets deeper and deeper
>have to abandon my running shoes and one sock in my mad scramble to get out

>end up caked in mud and having to walk home barefoot while my friend dies laughing

>How far have you run this week?
23 mi. 8 mi + 3x5 mi. Doing 2.5 k swimming every other day.

>What are you working on?
Losing weight and trying to increase my mileage.

>How was your last run?
Not that well, my shins felt weird and I made my way through it in a very slow run.

>Any new gear that you've been enjoying?
My gf got me a Fitbit for Christmas and just got around using it. Needing around with the heart rate meter now.

>What injuries are you nursing?
As of now, none. Today is rest day and I should be good by tomorrow.

>insert question here
How do I increase my mileage? My shins seem to be hitting a wall at 23 mi per week. Also, what's a good program to increase my pace given my weekly program? I'm currently at 8:30/mi and I'd like to be about a minute faster. There's a race track near my home so I could measure distances quite accurately.
Any help appreciated!

I had exploding knees too. I did glute bridges to strengthen my hips and it helped a lot. Same with lunges and body sqauts.

I stick to longer distance at a steady pace. I go just to enjoy running not concerned about timeI was before.

I did 2,4 km in 20 minutes. Wew, better than nothing, I guess.

Keep at it bro. I couldn't even make it down the block without gasping for air. Been running for years and still have a hard time getting up to run. Though I never regret it afterwards and feel fucking great One step at a time bro.

Shins feeling weird could be the beginning of shin splints man, their a pain.

Have to do a 10k with 16 kilos of kit next week, wish me luck lads.

>Used google maps to double check what I thought was a 5k I'd been smashing
>It's actually 4.5k
>ran a bit more to make it a 5k
>obviously gained 10% (just over 2 minutes)

J U S T
U
S
T

Yeah, they really suck. Went through shin splints earlier this year when I trained for my first 10 k. Luckily, they don't strike you out of nowhere so you can estimate your limits easily.

We all start somewhere. Your pace will increase over time, especially if you lose weight.
Keep going!

Don't trust Google maps. They can be off a little here and there, based on how well the maps provided to them are. They might be pretty good on surface streets, but on trails, I've seen discrepancies.

So I started about a month ago and now can run 5 kilometers in 35 minutes and I‘m quite happy about that

I still get pretty bad shin splints though and can only really run every 4-5 days. Shit sucks

Goal: get 5k time below 18:00
Today: 22:30

Was fine, don't have enough time during the week to run more than 7-10 miles because it would interfere with my strength training, but I don't think it's an unrealistic goal for 2018.

>tfw went from running a 12 minute mile 3 years ago to being able to run 7 miles at an 8 minute per mile pace
feels fucking good man

I'm doing C210K

Once I hit the end of the program and run 10k, how long will it take for me to train up to a half marathon?

Is that a hard jump?

Keep it up mate

I injured/strained my groin last summer playing football. It still hasn't healed. I wish I could just go for a run.

Shit sucks bros. There's not many better feelings than just being able to get out there and blow some steam off.

Find a race in the spring or summer to train for, it'll give you a goal and motivation to workout

you'll be just fine, that's really not too much of a workload if you've built up to it. Try throwing doubles in to your training to build mileage, it helps improve your metabolism even more as well

I started running 3 days ago, is this good?? 13 minute mile concerns me, but I went pretty far

>how far have you run this week
I hit 55mi (90km) in six days so about 63mi (100km) ish if I had ran
>what are you working on
training for outdoor track, have a 5mi (8k) race at the end of January and something to end February
>how was your last run?
really fucking cold and sluggish
>new shit?
metal water bottles
stay hydrated

Bump

Running in the cold until it feels like your teeth are dry ice and your boogers and snot are frozen to your handkerchief. Running is not for the faint at heart. Just stick with a treadmill and get a good steady pace going and quit believing treadmills are the devil, you fucking caveman.

>How far have you run this week?
About 5 or 6.
>What are you working on?
Losing about 10 pounds and getting my mile run up to a steady 6.5mph
>How was your last run?
Pretty heavy, but completed.
>Any new gear that you've been enjoying?
A new pair of pants.
>What injuries are you nursing?
Some iffy noises in my joints is all. Main injury is a possible increase in blood pressure with an effect of unbearable headaches upon increased heart rate and sensitivity to light (which could have just been the contacts). I think the overall cause was my intake of this chia+flax blend.

What are some affordable running shoes that kick ass? The cheap cotton is starting to tear heavily at the heel in mine.

And what's the verdict on insoles?
>posting ass for thread quality enhancement

>fucking nonstop monotony for 1.5 hours
>burns 662 calories

running was a mistake

>just got back to running
>running some really good 5k's, felt fucking great
>got mild knee pain the days after though
>turns out I have a lil bit of crepitus and a case of patellar maltracking
I think most of the damage / pain came from squatting with the maltracking present, not from the running tho.

Any bros dealt with patellar maltracking? I've scoured the web and devised a plan to deal with it. Stopped running and now I'm going to limit squats. Doing stretches, rolling and strengthening exercises. Anything else I should know about? It's getting better, but very slowly. Been about a week or so. If it's not any better in a week reckon I'll go to a physio. Too cheap to do it rn, also going to docs or even specialists is always like flipping a coin where I am. The doc I saw about it already was completely fucking useless so If I can fix it myself I will. end blog

So I've got a stupid question.
Let's say, hypothetically, that I wanted to do both running and lifting/bw exercise. Would it be better to to the running before or after the workout, or does it not really matter? I'm trying to minimize the chances of injury and maximize the benefits of both exercises.

bretcontreras.com/how-to-maximize-concurrent-training/

Okay, that gave me the info I needed. Thanks for your help!

It really depends on the program you are using. There are some for making it within as short as eight weeks but those are usually for very experienced runners. I'd say three months is doable but you should know that your training intensity will probably increase by a lot. If you want to train for it without a set program, keep in mind to not increase mileage by more than 10 percent per week to stay free of injuries.

13:00/mi is rather slow, really. You should try shorter distances like 3-4 mi at a faster pace and then work your way up of your goal is to lose weight.

How much money are we talking about here, exactly? Asics does good stuff for an affordable price. However, you should check the link in OP for more info.

>How far have you run this week?
I just finished a 91 mile week (Monday-Sunday), and will be doing 93 miles this week.
>What are you working on?
Indoor track starts soon; hoping to get in some good 5ks somewhere around 14:30 or so.
>How was your last run?
My Sunday long run was definitely slower than usual due to 25mph winds and a really hard tempo workout on Saturday.
>Any new gear that you've been enjoying?
I've been using this Saucony baklava when it gets real cold out and it seems to help.
>What injuries are you nursing?
None right now thankfully. I had a brief scare (only about a week long) during Cross Country, but nothing came of it.
>Any other college runners in here?

Is this running with walking included? I started out pretty similar and got down to

>my mum has pressured me into doing that stupid color run in canada
Ahhh wtf why would i agree to it, i am only good for short bursts of sprinting and she suckered me into the 5k

So how many days should i put in a week for that couch to 5k thing? I want it to be a proper run for me and not some half asa walk half way because im out of shape

it depends on how fit you are rightnow

briggs is this you again you motherfucker

what are some good methods to run a 1.5 mile in 9-10 minutes? Running 1.5 miles feels really different from my usual slow jogging but yet I can't go too fast because I end up getting tired easily

how do you rate baklava as a running snack?

Share your speed workouts please.
I usually just run as fast as I can for 1km and rest for a few minutes. Repeat 5 times.
Otherwise I run 7km at an easy pace. Once a week I run a 10k.
I used to be fat so my time keeps improving. Feels great but I think I'm gonna hit my limit soon. Planning to run a half marathon before the end of the year.

How do I, as a fat fuck smoker, start running? I can barely run for 30 seconds without being out of breath.

I run, bike and swim. 3-4 days per week, one each, sometimes 2 of them or even 3 for example the last week y run 3 days and bike 1, i alternate, do 16 km in 60 minutes and i cant even get tired, been doind that since 16, im 30, i also lift

Are the marathons the final goal of everyone that runs? I am running 10km x 3 (~1h10min) a week in a pretty relaxed manner and I feel like preparing for a marathon would take too much of my time, but then everyone who learns about me being active instantly keeps bugging me about this. "Do you prepare for a marathon user?", "What's your marathon time user?". Are runners who don't plan on organizing their life around their physical activity underachievers? Will I regret not training for marathons in a 10 years from now?

Don't. Lose weight first fatty

Sounds like you need to slow down a bit: if you are actually running at top speed you will feel like dying at the end of every workout. Instead of running at max effort try a comfortable hard pace (close to lactate threshold turnpoint). Also I find easier to measure the effort in time (no track nearby), like 15min warmup easy pace, 2-3 sets of 10* min fast running with 2 min recovery jogs.
*this will depend on your current fitness

Do you want to race the HM or just reach the distance? In both cases you will need to increase the long run gradually.

For a start, drop the fags and don't buy any more: it's a 100% destructive habit you can do without.
Losing weight will help a lot with the running. Take care not to go too fast, listen to your body.

The marathon is the most iconic distance in popular culture. There's a lot of guys who train for one and then don't do any more or drop running altogether, don't think too much of others goals and do your thing. Only the ignorant will judge.

>Will I regret not training for marathons in a 10 years from now?
I don't think so. Chances are you will have more free time when you are older, you will just have to train smarter to not kill yourself (aging does impede recovery processes).

I'm the first guy. I want to finish the half marathon under 2 hours if possible. My best time for 10k right now is 1 hour and 2 minutes. My best 5k is 30minutes 4 seconds (non stop) and around 27 minutes if take breaks between intervals. I think my goal is achievable but youre right, I need to slow down a bit and work on increasing my mileage. I'm no longer overweight but I think I need to train my muscles and lung capacity more.

>he doesn't have a jogging buddy

How much of a faggot are you?

It feels so good going with my battledoggie to jog once every day and then doing some frisbee training.

I sure hope you have a jogging buddy.

Not really. I ran competitively in high school and college and doing marathons was more of a victory lap on the downturn of my running career. Everyone who asks if you've done a marathon are the same people who value participation trophies because they've never legitimately won anything properly.

Also, marathons suck because you do tons of prep, and a little bad weather can ruin it all, and it's not like you can just go out the following weekend and do another one in better conditions. I've run two marathons, 3:06 and 2:50, first was in very hot temps and second was a point to point course and I had a headwind the whole way. People keep bugging me to run another one to try to get my PR down ever more; why? So I can bust ass for 6 months and have another bad weather day and make no improvement? Stay away from marathons bro, they're a meme. Focus on getting your 5k down to a respectable time. High school girls routinely break 20 on slow cross country courses; start there and work your way down.

Fat fuck (5'10", 260 pounds) here, halfway through week 5 of C25K. I've been running on an elliptical so far, partly because I've read it's dangerous for people so overweight to consistently run on a track or pavement and partly because I don't have many options for running routes in my area. I've been running a 5K every time I've run, and just following the plan has brought my time from 48 minutes two weeks ago, down to 42:30. So given that I want to run a 5K event at the end of February, how much of a set back on my time should I expect to see shifting from elliptical running to pavement? I used to be a pretty good trumpet player in high school and college, so breathing-wise I feel good during runs (pic related is from last week). All of my discomfort is in my quads getting tired just from muscle use, so nothing abnormal so far.

Yes lol

Fuck, lol

Just started running again and I'm fucking loving it. I don't have a mental barrier this time around. I may have gotten fat and unfit in the last 4 years but knowing that running is 99% mental and just breaking through every shit feeling makes it an absolute piece of cake.

I did c25k in the past but you seriously need to just pace yourself and keep going.

I bought a nike free a few months ago when i first started running because I didn;t know it wasn't designed for long distance.
Now I run pretty regularly, 10k on alternate days and longer on weekends. Should I buy new shoes? Kinda a waste since I've worn them for 4 months and they still bounce and shit.
People say that you shouldnt run long distance in nike frees to avoid injury. When i first started running my feet hurts a bit, but everything seems fine.

In my experience people don't even know what a marathon is (the fact that some people call 5k mini-marathons does not help).
Marathon is shit to train for but super fun to run. I find 10k super fast.

>How far have you run this week?
8k
>What are you working on?
fixing my medial strain. couple of weeks with it due to over use. can't stop running because enormous faggot. need to take time off. can't. additcted. will suffer later I am sure.
How was your last run?
slow. I have slowed right down. I need to eat more, rest and get my shit together.
>Any new gear that you've been enjoying?
usual shoes are usual
>What injuries are you nursing?
see above. everything else works as expected.
>insert question here
How long to rest medials?

who /barefoot/ here?