Running thread
let's hear your questions, concerns, etc.
>What are you currently training for?
Remember to run more.
Wondering about doing a first trail ultra this summer, any tip? I have done similar distances but on the road, never on the mountains.
Other urls found in this thread:
youtube.com
twitter.com
Been too lazy to run. Waiting for it to get nicer outside. Breezy night runs the best runs.
Do you use a bandana, a hat or something else while running in hot weather?
Just got done running 5.5 miles
Best cross-training for running? I'm off from running for a while because of an minor injury. I've been using a stationary bike and swimming so far.
anyone got a two day a week routine for a beginner most are three days and i wanna lift 3 days
I quit the tobacky 42 days ago. Been running just about every other day for the last 3 weeks. I've been running a 2.5 mile route around my house. Very hilly and on asphalt. I got down to 17 mins the other day. Before I quit the dip I couldn't play ball for more than 10 mins without totally losing my wind. Hoping to get it all back and then some.
I'm training for a marathon minus any real plan. Currently sitting at 18 miles about a month out. Any advice?
just finished a 5k in 26:40.
That was tougher than I thought it would be but still fun
>ran 10km in 51 minutes yesterday
not training for anything in particular at the moment, it's just fasted cardio, but can I train for a marathon at this pace within 5 months?
I started couch to 5k 3 weeks ago.
Going pretty well.
How bad is it to cool down quickly after running? I run with a group of people now and I never bring any extra clothing because I will get really warm during the run anyway, but they told me it's bad to cycle back home in the cold weather after running without any extra clothing.
Are they right, or doesn't it matter too much if I feel fine? Does it influence recovery in any way?
Allergy kicked in as every year. This time it came with asthma, and last time that happened was like 6 years ago. I ran one day and felt miserable, I couldn't run as fast as I used to and not even half the distance. Anyone else having this problem? I would love to put on my shoes and just run for miles until I get tired but I haven't been able to do it and it sucks.
HOW DO I STOP SHIN/ANKLE/LOWER LEG TIGHNESS TOWARDS MIDDLE/END OF MY RUNS. Seriously holding me back right now. Been running every other day for 3 weeks. Lower legs generally feel like shit while I run.
This.
lift 3 days, run 3 days, one day off.
What's the problem with that?
run barefoot. Not meming btw
Hey /run/ what do you think about GPS watches? I was thinking of getting one that can play audio over blue-tooth, and maybe has a heart-rate monitor.
yes
Does it get easier after a while or do you always feel like you're gonna die but ignore the though to keep going
My head hurts
You're running too hard.
I've fucked by lumbar region up doing some meme bootcamp on Tuesday, anyone have any tips for fast recovery?
Tried a run the other day and had to stop five minutes in because it's a fucking jarring pain in my back.
I'm pretty sure i was quite soft down there
Pushed myself a little harder on my last two runs and felt some discomfort/pain in my shins near the end. It's been a few days and I've noticed an odd, pain-like sensation in my shins when I've had to run in the course of daily life (catching a bus/elevator etc)
Splints?
Training for my first marathon. Was gonna try for 16miles today to gauge if I can do it. At mile 6 rain went from drizzle to thunderstorm. Had to run home... feeling like a fuckinnnnn runlet
Yep.
just got done a run was listening to blind guardian and i ran past a guy he gave me the devil horns as i ran past him i did it back feels gud
Well, fuck. Never had them before. They're not particularly noticeable, how much time off from running should I take?
Like your phone? Track it using an app, then manually count your heartbeat. That's the cheap way. Otherwise, get a Fitbit or other Bluetooth heart monitor (I have a Surge that I use for this). Seems weird to get another device unless you just don't carry your phone with you (which I would find strange, too).
Bandana always.
Nice user congrats. I was happy to get mine under 28
just ran 7 miles today, but i felt like i could've done more I regret not doing an extra mile
Right knee has been acting up and a pain begins on the lower part of the kneww and it feels like its going to lock up at around 2 miles into the run. I used to do 10ks regularly, but lately the pain has been coming on earlier and earlier. Went to the doctor and he said nothing is structurally wrong with it, just that I was overdoing it.
If I take a week or 2 off from running, would that be enough to get back to 10ks? Running is the last joy I have in my life, I dont want to lose it
is there a better way than bandaids to prevent nipple chafing when running in the cold?
Essential if you are running a lot. I have a Gamin Forerunner.
>Recommend running to two co-workers
>" I ran like 3600m cooper when I was fifteen!"
>"Yeah well I ran 3000m but I walked the last 400m anyway haha"
It's pretty common to 'brag' how much you used to lift, but I've never seen people brag about how much they used to run - it's really silly.
See that sometimes.
Sometimes it's more about ignorance than bragging.
>"Oh yeah my friend ran a 2:15 marathon", it was 3:15.
>"Doing a marathon this week-end" - it's actually a "5k mini-marathon"
But you usually have the results online to check if someone tells the truth or not (and no one that is good enough will have a PR in training).
Some people look super bad but are actually really fast so you never know.
That happens, that won't change a lot but try to keep pushing next time. You'll think about that moment in your toughest times during the marathon.
What's your goal and when is it? Good luck anyway/
The bandana really keeps you cool?
Idk if you've been living under a rock for the last ten years or something, but phones are huge bricks now. I guess I could get one of those smartphone armbands, but those look uncomfortable as fuck.
literally swimming and cycling bruh
cycling potentially better though as it takes less effort imo. All about building your aerobic base.
run more
why wouldn't you
you've been running 3 weeks total? Your body probably isn't accustomed to running. Could be shoes, could be your running form , or you could just be overtraining.
good and useful but not totally necessary
could put some vaseline or something similar on em, or get a better shirt
I agree about the armbands, they also look gay. Thinking of getting one of those belts which stretch around your phone/keys so they don't move around. Would be a cheaper option that buying a GPS watch.
Congrats.
Anyone can give me tips on wanting to run longer ?
> Got back into running these last months
> Beat some of my "PR" yesterday
It felt good.
Run more
More mileage. More often. You'll get there.
If you feel your body needs a rest, rest.
You can finish a marathon in 12-18 weeks with your level. For a 3:35 marathon that seems very optimistic unless you do some very serious training.
>I agree about the armbands, they also look gay. Thinking of getting one of those belts which stretch around your phone/keys so they don't move around. Would be a cheaper option that buying a GPS watch.
this, even has enough room for a battery if you run longer than your phone can last without one. i have an older phone, running with the gps on eats up my battery in about an hour unless it's plugged in.
>tfw /fat/
My cardio consists of an hour of 4mph at a 15 degree incline on the treadmill. Never thought I'd find running fun, but after half an hour of simulated hiking a 5 minute sprint is a blast.
One problem I'm having though is being a fat fuck who's trying to cut down to 15% bodyfat, I'm going so hard in cardio I'm too tired to lift afterwards. So I kinda just do a few medium weight sets of curls and maybe some bench before fucking off. Feels bad but I'd rather not be fat than build muscle right now.
I just put my phone on my short pockets. Never had a problem.
If I am wearing something very close to the skins they also have pockets.
i bought this. $89AUD
youtube.com
all the reviews are good. and its cheap as fuck.
the GPS is a Sony apparently.
waiting for it to arrive. but yeah, i was just looking for a cheap accurate GPS/heartrate watch, and didn't want to pay more than $150aud.
how the fuck do you run in snow? This white bullshit has stopped me from running the last two days and it won't go away until friday.
>living in a country where it snows
SAD
it's not really about the exercise as it is about what you're reating
I just downloaded it. Wish me luck bro, it's fucking chilly out.
Good luck guys, you will got that 5k
That's pain, I can't really do any workouts in it so I do easy runs and hope my shoes don't get too fucked up.
thats what i've been doing.
Use a scarf if you don't like breathing in the cold air (I use one of those elastic ones), and accept that you won't run as fast as you usually do on slippery ice.
>lift 3 days, run 3 days, one day off.
is this reccomended for newbs to both?
On the treadmill I progressively increase the speed, but when I slow it down I find it harder and more fatiguing compared to running progressively faster .
I don't know if this is a common feeling or something?
Isn’t marathon running really bad for your gains tho? Or is that a meme now?
why not run on lifting days, 5 days on, 2 off?
Anyone got tips to prevent snapping hip syndrome? Used to be a fatty, lost the weight through cardio but now when I run my hip snaps like an old man's even though I'm twenty
It is bad for your gains. I usually lose weight during it.
I still own my iPhone 5s, been contemplating switching SIM cards and using that to run and stream music since my new iPhone is a little too big. Fucking Apple, they New this would happen and market the Apple Watch as a runners accessory too. Fuck them.
I managed to run 5k in point 20 minutes today
How long time should I expect it to take to go from a 5k in about 38-40 minutes to a 10k in an hour? I'm a fairly large fellow, 6'3 and 220 lbs, and I want to enjoy running more but it's such a snooze when I'm running at about 13 min/mile, that's barely faster than a brisk walking pace.
Are you that slow because you stop multiple times? If so, it shouldn't take that long.
Right now I run 1.5 km, walk 100m, run 1.5 km, walk 100m, run 1km, walk 100m and run 1 km, my walking breaks doesn't really affect my overall pace. I train with a heart rate monitor and ~13 min/mile is the pace I default to when I keep my heart rate in the 140-160 BPM rate.
matters, possibly a week but if you don't care just stretch more and tape up your ankles
you need to massage your muscles or get one of those foam rollers
what's better for someone quite slow
>going at a pace you can continue indefinitely, go as hard as you can for the last XXX meters
>switch between running quite fast and walking every minute or two
Had a good week lads
Soooo....
I wonder if anybody has any tips on increasing speed/endurance?
Quickest way to do so?
My aim is to spend 10 mins @ 15kph, I’m currently able to spend 6 out of 10 minutes running at 15kph
5.10 213lb
This
Did my first half marathon. I was at a 8:30 pace the first 4 miles. When I hit the hills for 5 miles I completely fell apart. Even coming down to the finish I was going slow. Ended with a 2:16:00 which was pretty disappointing.
How do I get better at hills fit?
Hill sprints.
Try to add more hills into your runs, and do hill sprints. One workout my team does is 30 minute continuous hill sprints; sprint up a ~200m hill (or as close as you can find) and immediately turn around and SLOWLY jog back down. Once at the bottom, turn back around and sprint back up. Do this for 30 minutes (or however close you can get) all without stopping
Technique wise, try and not expend to much energy going up, you shouldn't be putting in much more effort than it takes you to run your flat pace. Don't worry if you start getting overtaken, it's their loss. Going down is when you go for it, use that free energy.
this. it sounds like you went into anaerobic mode going up the hills. that will wipe you out unless you reset, walk for a while and clear the lactic acid.
Anyone use Hal Hingdon to train for their first marathon?
How do I help my hamstrings not feel sore?
Started running regularly
Stretch and roll your hip flexors
learn to activate your glutes
You are now not using hamstrings as much = less sore
Also, strengthen hamstrings, do ball curls(first double, then when you get good, single leg)
interval repeats
Start with 100m repeats, run hard, high zone 4, 90 seconds recovery. Start at 6 reps, increase to 8 then 10 on subsequent weeks.
Then make it 400m repeats
>learn to activate your glutes
How do I do this?
>activate your glutes
start with bird dogs and single leg glute bridges
graduate to hip thrusters.
Finally just got over a broken toe, gonna start running again tomorrow. Can't wait!
Got IT band syndrome in both legs from overtraining in garbage running shoes (never buy Underarmor) in December and it’s gone away in one leg but still hanging out in the other. Went to a specialist about it and have been doing stretches consistently for a month now but I don’t think it’s ready for running yet :( is this normal? Been cycling and lifting in the meantime but I really miss running, anyone else have IT band syndrome? How quickly did it go away? Any particular stretches or exercises to do to speed up recovery?
Push through it. After run ice for ten minutes and then wrap them. It sucks but it will get better
Controlled sprints up and down the hill. Go for the same up the hill as you went down. You will try harder going up and be more controlled coming down.
I had in in my left leg a couple of years ago. Already planned a trip around a trail run too. Went to a physio every week for a month leading up to it, did the strengthening exercises they gave me (can't recall them, sorry). Got to a point where I could tolerate running. After the trip, I just didn't run for a month and a half, and hasn't given me much trouble since. Good luck, I know it sucks
I ran an 11:11 3200m Friday :D
You have the cardio to make it up to a marathon, biggest hurdle is hitting the wall, so you have to train your stomach to take food/sports drink mid run so you don't bonk. Try and do one more hard week and get to 20 without getting injured and then just tapper down next 2 weeks and train stomach.
have not seen this pic in forever, gets me good everytime
>Marathon training
>1 36-48 hour /fast/ a week
>loosely following OMAD other days
ran 10 miles for the first time ever last week.
Hal Higdon's novice 1 marathon guide.
If you can finish couch to 5k you can start on the marathon training, 3 miles a day is the starting point.
We're all gonna make it brahs
>doesn't sync with Mapmyrun
fugg
This watch is tempting me to work on transferring my past runs to Strava
Literally running away from my depression. I mean, it's almost working really.
Why is it that literally all men are obsessed with being muscular and bulky?
I feel like an outcast because all I do is cardio.
I love running windbreakers
Monster, I might train the same amount of time but 30 miles less.
What are you training for?
I tried fasting during my marathon training taht was super not practical.
Ty friend, glad to hear firsthand it went away with time/can be worked through. It’s had me down in the dumps for a while now but hopefully it’ll be all good soon!
Dude wtf you’re an inspiration, I’d love to know what you’re training for as well
They think it'll get them girls.
Keep doing what you are passionate about, user.
I am starting back running. Saturday I did 1.5 miles and Sunday I did 2 miles at a pathetic 9 minute pace. Is running further the answer for getting down my 5k time or should I focus on sprints?
You need to do both.
Get up to at least 3-4 runs per week, 20-25mpw.
One long run 25-35% of weekly mileage.
Two quality speed sessions: unstructured fartleks, aerobic intervals, hill sprints.
If you have spare time on top of this, just run more easy miles, they help.
Ok, I doubt I have time for all of that sadly. I am currently getting my lifting in via crossfit so there is a good amount of Cardio in that but I will be tyring to get close to what you said