'>>74092996
my parent's neighbour collapsed after a light jog and died a few days ago';

'So, my plan is to run half marathon in the summer. I guess this is what I'll be following. I've never run a half marathon but if I had to guess I could probably pull off the two hour time with my current fitness if a bear was chasing me.';

'I've been a decent runner in the past. After a long term injury, then marriage abd a child I've gotten incredibly fat. What's tge best route back into running, just pick up c25k on week 4 or something, or just head out with a slow pacer and do my best to crack out 3 miles??';

'only managed 20 mins today because didnt want to overdo the knee

beggars belief

not womfy';

'>Long run on no rest days because of travel schedule
>Going slow on purpose
>starts getting tedious so I speed up to get it over with
>End up staying under 8 minute mile pace just barely
W me';

'>>74093548
can someone give me some nutrition plan for different kind of runs? Is it okay if i run half marathon during training and dont eat anything, only drink like 200ml during the run?';

'first Nordic 4x4 tomorrow. What should I expect?';

'>>74093548
I've got my first marathon in a month. Ran a half marathon at around goal pace. Everything went well but why didn't you guys tell me running gels are disgusting?';

'>>74093548
Repost
>https://www.halhigdon.com/training-programs/5k-training/intermediate-5k/
Is it OK if I combine the two 5ks into a single 10k? Will that help or hinder gains? And can I break 20min with this routine?';

'>>74094166
Lots of factors, fitness level/weather/how hard you go/etc, go into how much refueling you need. My general rule of thumb is anything under an hour and a half and I don’t need refueling and probably around 350ml bottle with electrolytes. Past that it’s a gummie or two at an hour then another couple every 30-40min. I usually wear my hydration vest and get 700-900 ml for that too.
People typically say you should try things out while in training so you can have an idea if you ever race.';

'>>74093842
pick up c25k on week 1';

'>>74094166
I always run while fasting and then eat my one giant meal once my stomach settles an hour or two later depending on the length of the run. Just did 20K today, totally empty stomach.
I hardly eat any carbs because I am convinced it makes it easier for my body to tap into fat stores for energy and totally skipping the part where you feel low on energy when you’ve burned through your glycogen stores on a high carb diet.';

'>>74094553
Do you get gains on OMAD though? Is the extra protein processed?';

'Let's fakkin go';

'>>74093917
Yeah best not to stress little injuries. If in doubt take a break. Breaks are a good time to get some stretching done.';

'>>74094622
Congratulations :)';

'Chill long run with the boiz. Happy Sunday /run/chads :)';

'Long roon to end the week. Rest day tomorrow';

'Any tips for slowing down?

I improved my mobility but now my stride is longer, which is making me run faster, and I'm having trouble building distance.';

'Need some help. How do I deal with the following problems:
cock and balls smashing
leg skin rubbing
ass sweating
being stinky';

'>>74094573
I do see consistent gains both weightlifting and running as long as I eat about 1g protein per pound of bodyweight (I am like 172 lbs). If I don’t, my strength stalls but I always see rooning gains as long as I keep to my schedule which isn’t a problem for me.
I’m not crazy strong but I can squat 3pl8 and deadlift close to 400 so based on my personal experience, the whole limit on how much protein you can digest is a myth, otherwise I’d be much weaker';

'Would it be obvious if I tore my meniscus? I've looked at knee pain charts and it's roughly the same area (inside of knee at the midline between the leg bones) but it's not severely hurting or anything. Mostly it's just a little stiff, feels a little tight when running, and feels a little tender after running. Is it just ligament/tendon pain from increased training? I'm planning to run in a charity 5k in a couple weeks. Recommendations for recovery? I'd like to still keep training for the 5k.';

'>>74095753
search up "how do you tear your meniscus"

and you will see its very unlikely you have a meniscus tear';

'>>74095753
Probably just ligament pain from overuse';

'could not roon yesterday after my mike pr attempt so I just did a bike ride today and hit 25 miles
might roon tomorrow since I ate a huge dinner';

'Long roon today boys. Had to don/doff my microspikes like 7 times. Muddy trails with long stretches of melting snow.';

'Dunno what my short term running goal should be now. 6 weeks ago I did my first 5K @ 32 minutes, last week I did my first 10K @ 54 minutes and a 5K pr @ 24 minutes.
Should I start going for a half marathon or should I instead work on running a faster 5K/10K?
Weekly mileage is ~12 miles/20km right now from doing two ~6 mile jogs per week.';

'I'm about to start running. I have a really big natural area near me so I was thinking about trail running. How important is it to have designated trail running shoes vs just normal running shoes. Anything specific I should know before.i get started?';

'>>74096475
Trail running shoes are nice because they normally have a rock plate and deep lugs on the soles.

If you don't have traction issues and you don't feel sharp rocks through the bottom of the shoes you already have then your shoes are fine. More than likely what you have already is adequate.';

'>>74096352
Did you enjoy the 5k or the 10k more? Half marathons can be comfy but you'll probably want to increase your weekly mileage so they are more comfortable.';

'If you didn't enjoy running in the beginning, when did you start to enjoy it? Or alternative question: How do you make running more enjoyable for yourself?
I hate cardio with a passion (probably because I wasn't a physically active kid) and find it really hard to do it every day. Obvious solution is "willpower! just run bro," but making running into something I enjoy seems like a much better solution.';

'>>74096662
>How do you make running more enjoyable for yourself?

Good earbuds to distract myself during the run as well as finding something more interesting to listen to that I'd want to actively engage with and focus on instead of just being a background noise, good shoes so while the running itself doesn't change I'm not sore for days after, and a goal to work towards as well as a way of measuring my progress along the way. I am under no illusions about me starting to enjoy cardio, but it makes the hour a day much less of something to dread.';

'Are there any apps that create a nice circuit from your home at your chosen distance?';

'>>74093548
London marathon today boys, wish me luck!';

'>>74096726
my garmin 965 does that';

'>had a whole day of drinking wine with friends yesterday and had two bottles of wine the day before
I‘m so fucking weak bros';

'>>74096662
Ways to make running more interesting:
>music/audiobooks
>setting goals
>mixing up your workouts
>running in cool places
>nature
>running with friends
>joining a club';

'>>74096662
I never thought that I would enjoy it in the beginning. What fuels my motivation is the progress I‘m making. couldn‘t believe that I was able to run 10 minutes without walking breaks after four weeks';

'>>74097007
the best thing about running (for me) is that consistency is rewarded with results';

'>>74096821
GL - wish I was running as well! What is your goal for the race?';

'>>74096352
do more base building and try to get to a 22 minute 5k and a 45ish 10k';

'Will losing weight increase how fast I can go or no? I am 180cm and 220lbs. I’m sure it’s that that’s messing me up.';

'>>74097627
Over distance yes of course. Look at the build of Bolt vs Kipchoge';

'>>74095717
listen to music, match footfalls to bpm';

'>>74096974
P>>74096974
Podcast for slow runs, hypertechno for speedy runs.

Healing troon in the comfy zone 2 HR today, 5 km (6:24/km)';

'>>74095842
>>74095859
Alright, thanks. I figured it was probably nothing but when I googled "pain inside of knee" everything starts spewing stuff like "MENISCUS TEAR RECOVERY: 5 TIPS AND TRICKS".';

'In the last thread someone mentioned hip thrust while running. Im new to running, and the day after my runs I have a nice pain in my quads but never my glutes or hamstrings. I always struggled with hip hinge when I weight lifted. Any advice or recommended technique videos runchads?';

'>>74093842
To the intetst of nobody, I did this run. I just alternated 750m jogging abd 250m walking';

'Is having a sub 2 hour half marathon impressive enough to brag about it?';

'>>74098503
Uh obviously. Only the biggest running snobs aren’t going to be impressed. And I think running is gay and retarded.';

'>>74098503
get a personality beyond ”I le ebin rooned a mara or semi” and you won't care
Rooner roasties care about you running, your actual times are irrelevant';

'>>74098540
I just wanna impress my roon frens :(';

'>>74098503
If you are talking to someone about running, and it comes up organically, then most people, even those with faster half’s, will be impressed and say good job. If you try to randomly insert your time into normal conversation, non-rooners wont care, and rooners will think less of you for trying to brag about a sub 2 half';

'>>74097341
What does base building mean?';

'>>74098667
Months of high mileage zone 2 easy runs that improve your aerobic endurance';

'>>74098712
I'm a noob, I still don't have a zone 2. My recent 5K was in Zone 5';

'>>74098741';

'>>74098741
Walk/run your runs keeping it at zone 2. You will start seeing some small improvements at 6-7 weeks';

'>>74093842
fwiw I'm in similar situation. Started up again a little over 2 months ago.
I didn't do c25k, have no need to take all those walking breaks or be restricted to an arbtrary program. Had no problem at all running for 60 minutes with no breaks. The only real issue was speed.
I used to run at a 8:00/mi pace for 5k, now I'm around 10:00/mi.
I started with mostly long easy runs (12/mi pace) and once or twice per week would do hard runs.
Haven't lost much weight but haven't really tried.';

'Enjoying using stryd as it calibrates and my critical power is getting closer to what it feels like, but its training plans are completely bloated with supplemental shit in the calendar
Every saturday has 5 supplemental entries that make it hard to see what the scheduled run actually is and theres so much ‘plyometrics’ nonsense which is simply retarded for a marathon plan. Literally no reason to be doing high impact jumping exercises as a distance runner. If you want injury resistance then lift weights and if you have the ability to put more stress on your joints and want to build power then just run more.
Annoys me every time I see it and have to search for my run schedule.
No way to mass delete them all though so for a 19 week marathon plan Id have to manually delete about 200 supplemental exercises one at a time which is tedious on a mobile app to say the least';

'I want to getbetter at running overall. Not competitive or anything, I would just like to be able to run/jog a few miles at a time without feeling like I want to kill myself at the end. I have no idea what my pace/time/distance/etc is at all, but if I warm up and focus with a good song on I can run for about 4-5 minutes at lets say, 6-7mph? Idk how good or bad that is, but what do you all suggest? Im mostly a bicycle rider';

'>>74099239
spam slow runs for a few months. run at a 'conversational pace'';

'>>74098523
>>74098503
It’s better than probably 2/3 people who sign up for half marathons and nothing to scoff at, but it’s not really “impressive.”
I’d say “impressive” is 90 minutes, but even then it’s far from “Damn you’re fast”
If I can some day finish a half in 90 minutes I will be happy with myself but also know there are many people way faster than me. At a certain point you’re just fighting genetics. I think I’m already fighting genetic at my current pace
>t. Currently ~1:40';

'>>74098059
But I listen to black metal with blast beats when I run';

'I was getting into running 6 or 7 years ago but injured my Achilles tendon. Sprain or tendonitis or whatever. I stopped running and it went away.

Earlier this week I did two 30 minute run/walks and felt fine. Now today I tried to run and immediately felt pain in the Achilles. Any advice? I've been doing calf stretches.';

'>>74099558
the only thing you fight as a maratrooner is the weekly mileage, the more no-life you are the more time you can dedicated into running around in circles so that someday your number on your watch goes up';

'Blood sugar screwed me today... But made it to 23 mi this week
25 next week';

'>>74099663
Splits for today';

'>>74099573
>no-life
You can do like 100 km weekly with an average of a little over 1 hour of running per day. You could probably afford that if you got off this site.';

'>>74099974
yeah you do that, run 100km as if that is not the sign of a guy with nothing else going on for him

also post wrist';

'I’m not a complete stranger to athletic stuff and running (I could run a 25 min 5k at 12, and played soccer and basketball throughout high school) but I am new to running for the sake of it. Is there an equivalent to testing your 1 rep max in order to see where you stand and then build a training program from there.';

'>>74099991
>can't find an hour a day to exercise
Sad, find a better paying job so you don't wagie 200h/month I guess?
>post wrist
Pretty specific but alright, your turn.';

'>>74094256
Bump';

'>>74094197
>Everything went well but why didn't you guys tell me running gels are disgusting?
Should have tried them before a race, you shouldn't do anything new at a race. They're digusting alright but some flavors are passable if you ask me, buy one of each flavor and try them out.';

'>>74099991
>>74099974
The problem with that kind of mileage is that you need to be strict about recovery/sleep and do supplemental strength training. It's not simply 7-8h per week investment';

'What counts as fasted run that uses fat reserves as fuel? I eat 6h before running, is this fasted?';

'>>74099573
Getting the miles in is easy, staying loyal to my wife with all the roon club bitches I meet is hard';

'>>74100113
Based, mirin the forearms';

'>>74100302
>you need to be strict about recovery/sleep
Of course, but that doesn't take any additional time. You should have your sleep in order regardless.
>supplemental strength training
Some is in order but you don't really need much if all you do is run. Add 30-45 minutes twice per week and you're done.

And 100 km/week is already getting into professional athlete territory while still being pretty realistic for the average dude working a 9-5, this isn't the case for many other sports and hobbies. There's no commute, you can literally walk out of your house/apartment and start running, hell you can run to/from work in some cases, that's a lot of time saved. And it's cheap as fuck compared to most hobbies, sure you can buy gucci shoes and stupid expensive watches but it's not necessary and still won't cost you as much as getting into shooting guns for example. If anything running is very low on the no-life spectrum, you will need to put in countless hours and a lot of money into any acitvity if you want to perform at a top level, but running is pretty forgiving in both departments.

>>74100380
Thanks, all i do for them is pull ups, deadhangs, barbell wrist curls and sometimes fucking around with grippers at home while watching something. I think curls are biggest contributor.';

'long rooned today (I know it's not all that long)
Didn't see a lot of wildlife, just some ducks. I think I saw my city's mayor riding a bicycle though.
Also, there was this big group of people walking their god damn dogs on the trail. Like 20 of them... and they were mostly women, so yjk
Also, a cute pajeeta runner smiled at me, so that should keep me going for a few days';

'>>74100057
Answer my question!!!!! I need to know where I stand';

'My brother in law roons a 10 km with a 5:30 average.

That's respectable, innit?';

'>>74093548
I did 5k in 30 min, heart rate average 178.
Should I slow down and run 30 min at 130-140 heart rate and build mileage and time slowly?
6'1 at 165 pounds';

'>>74100916
yes';

'>>74100916
I run faster than him and I started running 14 weeks ago
t. 54 minute 5K';

'>>74100937
*10K';

'>>74100937
Okay Ngubu, but you weigh like 50kg from all the starvation and dysentery, and walk 20km every day to the only well where the water isn't completely opaque.';

'>>74100937
yeah but his brother in law has a life meanwhile you are a loser with nothing better to do than to belittle the average joe';

'>>74093548
Reminder to get your speed up do lunge walks with twists and foot fires for extra exercise that will strengthen their agility, the last recommended exercise would be mountain climbers + push ups:

Lunge W/Twist. (Stride)
https://www.youtube.com/watch?v=L4th29G9RAk

Foot Fires (sprinting)
https://www.youtube.com/watch?v=5ehTgaeC4I4

Mnt. Climber + Push Ups (general/stamina):
https://www.youtube.com/watch?v=jxWQRj7U0Zo

Please stick these exercise to next one somehow!!!';

'>>74100881
Shit dude just run whatever distance you're primarily interested in and compare to standards online. 1RM doesn't tell you how good a lifter you are across the board, it just tells you the max weigh you're capable oft on that particular lift, same with running, there's no universal test for all types of running.';

'>>74100290
Wasn't a race, just a time trial. The flavor wasn't terrible, it was more the warm and mealy texture.';

'>>74096821
Guys I did it in 4:31:33

Annoying as my goal was 4:30 flat.


First one, raised £2.5k for charity, will sleep well tonight';

'>>74101039
L O N D O N
O
N
D
O
N';

'>>74101039
How do I raise money for charity while running a marathon?';

'>>74101079
You can enter the marathon via a charity and then you harass friends and family to donate to your page';

'>>74093559
Vax status?';

'>>74093781
That seems like a very fast mileage increase';

'>>74100528
>average [single] dude
Everything changes with a wife and kids';

'>>74101127
don't tell him, let him run around like a dog while life goes on without him';

'I had only 4 days to fit in 4 runs for 35 miles total and succeeded, and ended up running way faster than I should have for today’s run because I was closer to shitting my pants after the first mile than I ever have been in my entire life';

'>>74101025
Ok, I guess I’ll try a 5k at an intermediate pace and see how I hold up';

'>>74100057
The closest thing you will find is probably a VDOT score.

https://rundna.com/community/vdot-calculator/';

'Any bro here with posterior shin splints & flat feet? What did you do to manage this? Is it just a load issue?';

'>>74101127
>Everything changes with wife and kids
Are you your wife's husband or handmaid?';

'>>74101344
zip it incel, go and do more laps like a slave instead';

'>>74101185
Where's the wrist Anon, don't be shy';

'Long roon season. Marathon in June.';

'>>74100057
you can try a mile time trial as a baseline or just do another 5k race';

'>>74099663
washington heights anon, I kneel...
i ran like 5 miles this week but did a long 25 mile bike ride yesterday and now i'm struggling to get my ass out of the apartment to do a quick 5 mile roon
I suck at being consistent with this shit';

'>>74099564
then listen to better music';

'>>74101344
Yes I spend time with my wife and kids. Most of that time is not any kind of service activity although I do make dinner a few times a week because I enjoy it. I spend 4-5 hours a week on fitness (not counting showers, etc.) Any more than that would really eat into family time.';

'first attempt at a 10K in nearly two years after getting injured. I think I could get to sub 1hr on a track if I didn't have to wait for street crossings';

'>>74101039
GG WP';

'>>74102011
what's that part of the bronx like? I knew a dude from high school who commuted from City Island and I went there one time and was surprised that it looks like a maine fishing town';

'>>74102042
it's pretty quiet over here. you might not even know you're in nyc. much of it is zoned as 'low density growth management area' so large apartment complexes that would bring in the unwashed aren't legally allowed. home / apartment prices are pretty nuts though. my main issue with running over here is skinny, uneven sidewalks. I normally prefer to go to the track at the park nearby, but 10K on a track is pretty boring';

'>Garmin Body Battery has me at ~25
do any of you use this meme metric? I am feeling really beat up from a combination of maxing out squats/deadlift and increasing my mileage every week...';

'>>74098503
>5:40/km
no';

'Training for a sub 37'30" 10km. Current time 39 plus change. Current routine:
>Monday intervals
>Tuesday 10k easy
>Wednesday 15k mara pace
>Thursday 10k easy
>Friday rest
>Saturday 5k (parkrun)
>Sunday long/easy 20k
Tips? I'd like to get it within 2 months.';

'>>74102393
It's not an end-all be-all, but if you're feeling like shit and the Garmin agrees with you, it's probably right. You can see what's causing your score to be garbage by getting the Insight from hitting the forward button on that page on the watch or scrolling to the bottom of it's tab. Body Battery is largely controlled by sleep status the previous night with a mix of stress/exercise you did today and yesterday, I feel like, so a better metric is the Training Readiness if your watch has it.';

'There is no such thing as a “junk run” or “zones”
Just run at the correct effort level for the distance you are going. Long run? Go slower. Short run? Go faster
End of story
Fuck your søyence, nerds';

'>>74102446
add more miles
lose more weight';

'>>74102456
with your <10 miles/week you don't need to worry about it';

'I'm a retard so I went to a shoe store that scans your feet and shit and bought some psuedoscience expensive dogshit running shoes so that I'd force myself to actually run. How long should I spend walking to break them in a bit before starting couch to 5k?';

'>>74102920
Basically no time because c25k has you walking.

I break in brand new shoes with a 15 mile run first time I put them on.';

'phwoooarr fink diss threadberg needs a kittingham-on-naze

or two';

'>>74103052
based corr';

'I did a long roon.';

'>>74103052
Her name is fortuneisacat.';

'>>74103052
toxoplasmosis infested hands made this post';

'>>74102845
I am running 40 miles a week faster than you, on 4 runs';

'I'm gonna cut pretty much all of May and cut pretty hard (~2 lbs per week). How should I change up my running? Moderate distance zone 2 only?';

'>>74103430
Junk running will give you a good average pace for the week relative to your ability but your lack of hard runs will make your progress stall';

'>>74102456
based and truthpilled';

'>>74094256
Another bump';

'>>74103336
Seems pretty unhinged to think that the only reason anyone like cats is because of a parasite. Is this because you have an urge to kill small animals, to go along with your bed-wetting and fire-starting?';

'fucking based shoe';

'>>74103588
time spent running is more important than distance';

'>>74101091
Tax deductible as well';

'>>74104515
Not him but my next plan (19 week marathon plan starting in 7 days) is all time based. It’s new but also not new for me, I started running by time when I was doing c25k but once I could run more than an hour I started running by distance.

Will be interesting to see if I prefer moving back to time, I really think I will as long as I keep myself accountable to effort goals and dont do everything extremely slowly, which I seriously doubt I will anyway. Does anyone here run mainly by time rather than distance?';

'Sup /run/gods? Nice track sesh this evening. Workout was two blocks of fartlek alternating between race pace (3'30-40) and max effort (3'10-20). 4 min slow jog in between.';

'My running club has this chubby little guy a bit shorter than me who clocks like 16 miles at a 7:30 pace. Nice guy, but I find myself so jealous cause a good pace for me is like an 8:45. I have no fucking clue how he does it.';

'>>74105048
Do you run counter-clock wise in AUS? 0C here btw, might take a rest day today';

'>>74102456
Perhaps not, but there's lactate threshold, max heart rate, and cardiovascular efficiency. There's injury risk and muscle strength. Your body has many physical limitations.';

'>>74104505
how are the 14 compared to 13? looks a lot thicker
loving the 13, literally fuck all of dem thick spongy shoes';

'Did my first interval training (Nordic 4x4) yesterday and my legs are feeling really beat up.

Evens: skip leg day entirely
Odds: Go to the gym and do 3x5 lmao3pl8 and leave';

'I'm in week 4 of c25k and just finished the first day of it. Is it normal that I feel more exausted in my ankles and legs rather than lunges and heart while doing it and afterwards?';

'>>74105555
>lactate threshold
Yeah we broke that with your mom last night.';

'Ran my first sub 50 mins 10k this weekend and feeling pretty good. I haven't actually been training for it I just felt good that day.';

'corr breaking the lactose threshold on those mummy milkers';

'>>74105976
you sure you run this intervals at correct pacing?';

'>>74101889
If you’re into running for general fitness and not marathons, doing a 10k around the neighborhood takes less time than driving to the gym and lifting.';

'>rest day';

'>>74095728
>cock and balls smashing
wear better fitting underwear
>leg skin rubbing
wear better fitting underwear
>ass sweating
shower after running
>being stinky
deodorant and shower after running';

'>>74106090
>at correct pacing?
It looks like I was off by a bit. It wanted me to do the intervals at 75-80% of max HR but I averaged 90% and hit 97% at the very end';

'My pacing is terrible. This was me trying to do a long, slower, easy run yesterday. How do I get better at pace consistency?';

'Rate my rooning stack';

'>>74106236
I quit going to the climbing gym because running workouts take so much less time.
>climbing
>takes 45 minutes to get to the gym
>spend an hour climbing then like 30-45 minutes lifting, maybe hit the treadmill
>shower and get changed (another 10 minutes)
>pick up groceries and go home
shit takes like 4 hours
>running
>go outside and roon for an hour
>maybe stop in the park to do some pullups and dips (adds 15 minutes)

running saves so much tine';

'>>74106576
i love that arizona energy with the dudes running on it';

'>>74106576
Goyslurp.';

'Did a "roon" two weeks ago where I just walked/jogged for about 30 minutes, woke up the day after with pain on the inside part of my knee cap. Wore an old pair beat up pair of Sauconys. There's no pain left but I can still feel some discomfort and I've copped a new pair of shoes. Should I not run until it's completely gone or can I try an easy easy run without absolutely justing my shit up?';

'>>74107410
you can generally attempt another healing roon if that much time passed since the last one';

'The track is just so much faster than my usual shit.
Plus the Columbia U women's track team was doing a workout today and they were all bad as hell';

'>>74107517
track workouts are fun because you effortlessly can run like a minute per mile faster than normal on the bouncy surface
i'm too old to really care about tryharding on it but it'd be nice to try out running with spikes again';

'What’s the 1/2/3/4 of running?
The 2/3/4/5?';

'I have to say I really hate the min/mil measurement. Why can’t you use min/km like the rest of us? It is so confusing';

'Best marathon plan for first timer? I'm not a weak cunt. Hanson or Higdon or otherwise? I've been running since start October. Distance up to 10 miles. BMI 22.5. Race is end August. Cheers';

'>>74107790
1. convert to seconds (multiply minutes by 60 then add seconds)
2. divide by 1.61
3. convert back to minutes:seconds format
Boom, now you have minutes/km
Anglos can do this in their head, can you, Frenchman?';

'>>74107743
1/2/3/4
<20min 5k
<43min 10k
<90min half
<3:15 marathon

2/3/4/5
<18min 5k
<40min 10k
<85min half
<3hr maratroon';

'>half marathon in 2 weeks
>got a flu this weekend
Hopefully I'm feeling good enough Wednesday to run 8-10 mi before work, then I'll just do a few recovery runs before race day. I'm not expecting a great time, I just want to finish.';

'>>74107847
>Frenchman
What an insult! But I guess it is better than being stuck in a system that should have ended in the 18th century

Either way, the calculation is easy, but not one you can do in your head and this is what annoys me

PS. I run faster than you';

'>>74107873
All of those are significantly harder than 1/2/3/4.
1/2/3/4 is something a new lifter hits within 6 months to a year';

'>>74107900
All you have to do is memorize some common speeds (4:00/km = 6:26/mi, 5:00/km = 8:03, etc.) then extrapolate. i.e. 4:30/km must be about 7:15/mile';

'>>74107873
it pisses me off how much harder a 40 minute 10k is than a 20 minute 5k';

'>>74107796
Higdon beginner plan';

'>>74107790
I will always use km from now on if you admit Fahrenheit is superior to Celsius for discussing day to day weather and widespread adoption of Celsius has always been a stupid mistake.';

'>Cool running shoes you have there young man. What does the brand logo say? Hoka?
>Do you mind if me and a few million of my friends replace our white velcro shoes with those and make everyone associate the shoes with old fat people instead of running?';

'>>74107790
Miles are a better measurement for traveling by foot';

'>Garmin telling me that my HRV is really low and that I should be careful, even though I'm feeling fine
>Next day i'm not only sick but my runner's knee is back in full force.
Guess i'm taking a break for a day or two. Last time my knee hurt this much I had to take almost a month off. My first marathon is in July to... Can someone tell me how this works though? It's almost scary how my watch was able to tell I was going to get fucked.';

'Is 9/km per hour a respectable pace?';

'>>74108904
It establishes a baseline of your HRV from when you're healthy, and then watches to see if you have a dramatic trend away from the normal. Higher HRV is correlated with your body being under low stress and healing load, and low HRV with higher, so your immune system starting to fight before you developed symptoms was probably enough to cause it and if your knee hurts bad enough to affect your sleep, it's also adding onto that.';

'>>74093548
I'm starting to feel my left shin... Bros not again, not like this';

'>>74108904
The machine spirit didn't "tell" you were going to get fucked, it cursed you which made you get fucked. Simple as.';

'Zen healing challenge: Run slower than 10:00/mile for my 6 mile roon. Wish me luck.';

'corr fink imma hafta try out the knee again tomorrow

see if it will behave. seems like week and a half coming up to 2 weeks since knee pain start.

not womfy';

'>>74105492
Everyone runs counter clockwise right?';

'>>74106513
Set pace alerts
Run on flatter ground
Run more often
If you have hills itll be hard. Also watches suck for pace and itll never be a flat graph.';

'>>74109261
Sean Gary Allen is a runner now?';

'>>74109261
corr bwetter be doing zhe strengt exercizes';

'>>74108919
It’s a jog
You can do better';

'>>74109291
Thanks, I do run pretty flat ground actually, and I'm out 5 days a week. I just always end going faster in the beginning than I want to, and then slower later on as I start to get tired. It averages out fine... but I'd like to be steady. I can look into seeing how to setup pace alerts on my watch.';

'>>74108919
Km per hour is a speed not a pace
9minute per km is an extremely slow pace that is unironically closer to most runners walking pace than slow running pace';

'>>74109386
Yeah I cant find it right now cause phone posting but back in october I asked roon basically the same question while I was doing couch to 5K lmao
Pace alerts plus simply getting more experience and understanding rhat watches will never give a flat pace reading even if you were to put them on a robot designed to maintain an exact speed is what chilled me out about it. I feel a lot more capable of running consistently now. Pace alerts will stop you staying too fast if you go off the line too quickly but even now, 7 months on, I still take off too quickly half the time and get a watch buzz to slow down';

'>>74109310
where did you hear that name';

'Boys I cannot fucking WAIT to roon tomorrow morning, problem is, I have a tendency to overtrain and injure myself.
Don’t want advice cos I know I need to rest and increase incrementally, but I’m such a naturally gifted runner that I just love running nonstop forever even though I’m actually QUITE muscley and heavy! I’m also a tall manlet (5’11, I’ll have you know). Have the best days ever today and tomorrow brothers, you’re all incredible. Or at least have that potential within you. I love you all, as long as you’re not a pedo freak.

Goodbye! Can’t wait to injure myself tomorrow!!!!!!!!!! Let’s get it OOoooooOOOOAAAAAAGGGHHHHH';

'>>74109218
Try to find some hills, low impact and will force your speed';

'Morning /run/. Easy 10k to get the blood moving. LFG

>>74105492
The first block was clockwise, the second anti-clockwise.';

'Just got this yesterday fitbros. Holding it makes me feel more proud and emotional than holding my bsc diploma.';

'>>74109718
get a grip slave
you probably had relatives getting killed in ww1, ww2, but you cry because of a trinket that shows you run around in circles a lot';

'>>74109718
based';

'>>74109718
>Millennials and their participation trophies';

'>>74106074
good job!';

'>>74107873
><18min 5k
><40min 10k
><85min half
><3hr maratroon
too easy for 2/3/4/5';

'>>74109218
>>74109545
I did indeed go the hilly route. LETS GOOOOOO. No walking was required.';

'>running influencers wearing Camelbak bags and eating gels during races and shilling them
>It’s always a half marathon
Is there a bigger scam than convincing people they need to be fueling mid-run for a half marathon or less? You shouldn’t even need water';

'>>74108250
I still don't get how this happened. Fat boomers went from wearing new balance to Hokas literally overnight.';

'>>74108919
no
you should be able to run 10k in under 45 minutes';

'>>74109450
There’s a paedophile who used to post/talk about illegal content on /pol/ who got doxxed when people found hos youtube channel which was marmiteman4 or something
He now posts on the british theead of r9k and he types like that retarded spastic saying ‘womfy’ and ‘wizza’ instead of comfy and pizza, also british slang like ‘corr’ etc.';

'>>74110051
Arent medals for finishing distance races a pretty old tradition cause most people see it as a feat against the clock to overcome on their own rather than a competition to challenge other specific people in';

'>>74110453
Depends on the weather and your pace, if you’re a fat cunt or a w*man doing a summer half marathon in 2:20 then you should probably drink some powerade';

'>>74110268
Yeah 2/3/4/5 defs starts with 17min 5K cause parkrun designates that as good enough for a permanent list of doers so its a bot of a meme milestone like the 2/3/4/5 stuff';

'>>74111158
That would probably make 2/3/4/5 be something like 17/35/1:20/2:45
and 1/2/3/4 is way easier probably more like 30/60/2:15/4:30 because anyone who isnt morbidly obese or otherwise ill should accomplish this within a year easily';

'>>74111188
I am a manlet bonelet, weighed 125lb 5'8 coming out of high school, running those times took pretty much no training at all, whereas getting a 4pl8 diddle, 3pl8 squat was years of work. Depends on starting point and genetics.';

'>>74111310
Well obviously its a meme so it depends on who you are
There was a guy here that couldnt run a sub 30 5K after years of running which is laughable to most
I did it first try with a 29 minute 5K as a fat lethargic retard straight out of treating my body like shit for half a decade in Uni';

'>>74111188
That seems appropriate. I'll probably be able to get the 17min 5k this year but 35min 10k is fucking rough';

'Sometimes, when I dream, I visit /troon/. Trail Running General. /troon/ when you troons?';

'>take 1 rest day and my watch flips out on me for being unproductive
I ran every fucking day last week for a total of 38 miles.';

'>>74111788
The algorithm seems to care more about your time with a significantly elevated heart rate then zone 2 long distance stuff. If you want to make it happy, do some interval or threshold stuff.';

'Preparing for my first solo marathon in 2 weeks. What should I get/take with me?
I already have hydration vest.';

'>>74112499
The less things you have on you the better, obviously. Check if your marathon allows hydration packs, they are banned on many events. I'd also say consider ditching it and relying on stations instead, as water is fucking heavy, but if that's how you trained and you don't feel confident grabbing and drinking from cups while maintaining the same speed, stick with it.

Other than that, gels. This is a big one, you want a steady supply of carbs if you don't want to hit the wall hard past 30 km. Stations usually have some carb source, but they're not nearly as convenient to eat on a run, not as carb dense and gels weigh fuck all compared to water.

Maybe tissues if the weather might be cold and you get a runny nose. Some kind of music player if you intend to listen to music. That's it really.';

'>>74102456
Fun fact, you can also do crawling in order to build strength/speed in the muscles used to run.';

'>>74112565
Thank you for tips. Also I'm not doing official event. I'm running it entirely alone.
I'm thinking maybe getting some very light spare shirt to put on after the end. I have about 3K walking distance to home after I finish running.';

'Training for a 6k in the mountains soon, what elevation should I put my treadmill on in order to emulate it? They haven't posted anything about the elevation or anything yet so I can't base it off that';

'>>74106022
Probably just need to stretch your legs';

'>>74112679
5-8% for actual running
8-12% for sprints/intervals';

'Can I set my Garmin to vibrate when I go above a certain pace or below a certain pace?
Trying to do a truly zone 2 run but I always end up going too fast';

'>>74093548
I normally only run on a treadmill and I can knock out a 5k+ easy any day; my coworker invited me to a 5k this weekend and I accepted, but I have this other coworker who keeps telling me running a trail is way different and now I'm nervous';

'>>74111083
hhl has never said corr';

'>>74112972
Thanks. If I don't get top 3 in this race I'm literally gonna have nothing left in life so the advice helps a lot';

'>>74113640
>zone2
wouldn't you set it for hr and not pace?';

'I noticed softer footfalls, slightly faster pace, less bouncy steps and better follow through when running a little differnt but it seems a little harder on the knees. Should I stick with this stride and see if it sorts itself out or just go back to the other way? They both seem really natrual to me.';

'>>74093548
I'm currently doing a couch to 10k programme. My goal after that is to transition to running 2 10ks per week in zone 2 and 1 speed session. I have a few quesitons for you guys:
What is a realistic 10k time to aim for if my primary focus is lifting (I lift 4x per week)?
How do I transition from running first 10k to running 10ks in zone 2 twice a week?
Is the 2x zone 2 runs and 1x speed session a good template for running training for a 10k? Bare in mind I can only really do 3 maybe 4 rooning sessions a week.';

'I think my right leg is weaker than the left and this is causing some pain on my right buttock. this is affecting my running especially on downhills, how do I fix this? last year, on the very same route I was doing a lot better on downhill, now the pain stops me from even running, I have to walk most part of the downhill';

'>>74111310
>whereas getting a 4pl8 diddle, 3pl8 squat was years of work
should have lifted more than 1x per month';

'How do I get better at pacing? My pace was kinda all over the place and my average was 10:30/mile despite trying to go for 12/mile';

'>>74114126
Lol I just asked this question yesterday: >>74106513
Some other anon had some suggestions: >>74109291';

'>>74114126
>>74114268
pacing from a watch is useless, it goes up and down because GPS was not meant for this kind of stuff
if you want pace measurements get a footpod';

'>>74114407
if you set it to the most accurate setting it's pretty good, unless you are talking about like 10 second sprints';

'Holy Christ my legs are trashed
about 20 miles in 3 days... Which is a lot for my little babby legs';

'>>74114407
>GPS was not meant for this kind of stuff
GPS was originally built for navigating guided bombs and missiles, and that was back in the 80s/90s. Consumer GPS these days is more than capable of giving you an accurate pace, unless you're running through dense forest, city skyscrapers, or some kind of canyon.';

'>>74114815
stop pretending, GPS pace is useless in your average park';

'>>74096475
I do it barefoot. Just go roon';

'Pain on the outside of my hip/top of my butt for the last week. It gets better after a couple of days and then worse when I try to run again. Going to take a full week off at least and hope for the best. Feels bad man.';

'Do sprinting drills do anything or are they just fluff? They look goofy af';

'>>74114844
you must have a really shitty watch
you can look at reviews of people wearing multiple watches at once, it's actually pretty crazy how accurate they are';

'>>74115129
anaerobic workouts can be useful, depends on what distance you are trying to be good at though for how useful they are for you';

'rooned
New lowest weight. I am now officially at my lowest weight since like 2015 (though I haven't eaten yet today).
Felt some pain in my groin today.... which is not good. This time on the right side. Last time it was the left and I had to take 5 months off, so hopefully this isn't like that and doesn't get worse...
Saw a bald eagle, some ducks, a few fat geese, and 2 buns.';

'>>74115340
>rooned
you didn't';

'I'm currently doing a couch to 10k programme. My goal after that is to transition to running 2 10ks per week in zone 2 and 1 speed session. I have a few quesitons for you guys:
What is a realistic 10k time to aim for if my primary focus is lifting (I lift 4x per week)?
How do I transition from running first 10k to running 10ks in zone 2 twice a week?
Is the 2x zone 2 runs and 1x speed session a good template for running training for a 10k? Bare in mind I can only really do 3 maybe 4 rooning sessions a week.';

'>>74115340
barista seethe about stemchads and excel in 3, 2, 1...';

'>>74115340
I've never understood why you don't just run slower but more often.';

'>>74115550
I'm up to 5 days a week and already going pretty slow. Should I increase to six days, or every day?';

'>>74115512
ExcelChad would trigger some stemcels as well with his use of excel.
>Just use python, bro. import the package
using excel is like coding a big project in Fortran or C. It is a flex.';

'>>74115340
Cut back a bit until the groin thing goes away, it probably will just get worse if you push it.';

'>>74115740
I actually could rewrite the whole thing as a webapp and host it for other people to use...
But nah, I don't want to.
>>74115741
I'll go again tomorrow, but extra slow, to see how it feels... I think I was just letting my form get sloppy';

'I'm thinking about running on sand. Any advice for that? Can I do that barefoot? I kind of want to, but the beach is filled with glass and other things which makes me kind of scared.';

'>>74115895
get barefoot shoes if you want to roon on a beach
there's always some fucking trash buried in the sand and you don't want to slice your foot open
normal running shoes feel bad on sand because of how compressible they already are
you really have to change your gait up and slow down on sand but it's ultimately a good strengthening exercise for running form; you'll get tired in leg muscles that you don't normally feel after a regular run';

'>>74116320
which muscles? I generally feel my ass really sore after regular roons.';

'>>74116339
feet and calves probably';

'>>74115569
I wouldn't run 6-7 days/week until you have at least 2-3 years of experience building up your fascia.';

'>>74116339
>>74116365
feet and calves but also hip stabilizers will get stressed more but it's alright because the sand is much lower impact than road';

'>>74114937
Is it your glute? Maybe do some yoga in the meantime';

'>>74116388
really dumb advice, it doesn't take that long for your body adapt';

'>>74116597
99% of people that are determined to run everyday won't have the discipline to run slow and short enough on easy days to not get injured or chronically overstrained such that they don't make very good progress.
You may be technically correct but you are practically wrong.';

'This is my current routine, done it for 1 week so far and it seems ok. Should I move around which days I run? Monday-Friday is a stretch where every day I am either hitting legs at the gym or running.

Mon: Leg day
Tues: Upper and easy 5K
Wed: Easy 5K
Thurs: Leg day
Fri: Upper and long run (10K-15K depending upon how I feel)
Saturday: rest
Sunday: rest';

'I'm currently doing a couch to 10k programme. My goal after that is to transition to running 2 10ks per week in zone 2 and 1 speed session.

I have a few questions:
What is a realistic 10k time to aim for if my primary focus is lifting (I lift 4x per week)?

How do I transition from running first 10k to running 10ks in zone 2 twice a week?

Is the 2x zone 2 runs and 1x speed session a good template for running training for a 10k? Bare in mind I can only do 3 maybe 4 rooning sessions a week.';

'>>74116718
can't answer the first question without knowing what your times are right now';

'>>74096475
I don't "run" right now but whenever I got to be out in nature in barefoot (super thin and flexible sole) shoes, running felt so much fucking better and more fun, like my body naturally wanted to jump and frolic about and it'd be the most AMAZING feeling to just break out into a run.

Highly recommend but if you do get these shoes, take it slow and first just walk in them as it can take significant time for your tendons to adjust (you can't heel strike when running in them so you have to hit the ground with the midfoot or front of the foot, hence your calf and calf/achilles tendon being put under significant stress that it's not used for). So be careful and do stretching/strengthening exercises (I don't mean specifically high weight calf raises but more like just stuff that gets blood pumping into your calves and feet in general).';

'>>74096662
Might of course not work like this for everyone and to be fair I don't "run" really but whenever I go out into nature I love to run around (I don't go out to run but I go out to nature and there I run around) and for me it was barefoot shoes, see >>74116991
and also of course be careful what you're walking on because you have much less protection on your feet so a sharp stone can hurt (like bruise I guess or just make it painful) your foot if you step on it wrong and the feet aren't used to them';

'>>74115780
I had a similar issue several times, gets worse the more time I run for and the more hills I run. If I run through it then it gets worse and slows me down by a lot. You need to prioritise getting rid of it somehow, whether that is rest, less miles or stretching etc.';

'Morning run with some hills/strides at the end. WAGMI';

'>>74116718
>What is a realistic 10k time to aim for
50 mins is babby's first 10k goal

>10ks in zone 2 twice a week
run slower';

'Morning bike ride
2 days of rest incoming before I attempt my 5K PB at parkrun this sunday
I know it will be faster than 24 but slower than 22. Hoping to beat 23 but we'll see
It will be the official 6 month anniversary of completing couch to 5K and if I beat 23:30 then I will have improved 1 minute per month since then';

'Evens: run with dog tomorrow
Odds: run alone';

'>>74117565
30min 5K 60min 10K is definitely the first goals of most people doing C25K/Bridge to 10K
50 minute 10K is not a realistic goal to aim for during the program, maybe afterwards but very few people's first 10K is gunna be 50minutes';

'>Mon: easy, pullups, squats
>Tues: long with stints at HM pace, pressups, stretching
>Wed: cross training (usually bike ride sometimes elliptical), pullups, squats
>Thurs: easy, pressups, stretching
>Fri: easy, pullups, squats
>Saturday: workout (usually intervals, sometimes track), pressups, stretching
>Sunday: full day of rest, walk the dog';

'I'm starting a PPL lifting routine 6 days/week on top of my 70 miles/week running regiment. Going to keep the lifting reddit-level of intensity to make sure I don't overdo it and stay consistent. Wish me luck bros.';

'>>74118415
>PPL
>70 miles/week
These are pretty much incompatible';

'If I ONLY train sprints through HIIT how much will it improve my long-distance running time? I need the explosive power and that's why I'm sprinting, will the bennies carry over to other forms of running or should I incorporate some long-distance stuff too?

And no, I'm not gonna stop sprinting, I need to be able to outsprint anyone I see and have strong legs.';

'>>74118408
>5 easy days
>full day of rest

cant compute';

'>>74118418
I'm not lifting with progression in mind. Mainly just hoping to get the hormonal benefits (help getting lean + stay healthy). If I get stronger or more muscular I will take it.';

'>>74118505
>longrun with HM pace stints
>track workout
>intervals';

'>>74118531
you need help getting lean at 70mpw?';

'>>74118591
I'm lean by normie standards, like 15%, 16% or so, but have struggled to get closer to 10% or so where pro runners are';

'>>74118619
Eat less? Eat healthier? Sleep better?';

'>>74118630
I'm American';

'>>74118588
lol why are you putting track workout and intervals on separate lines when it is one day

and "stints" of hm pace? VERY minor';

'some people just maturally sit at high body fat coz they got big appetites.';

'>>74118813
A long run of 90-120minutes with 2-3 10minute efforts at HM pace (4:15/km) is not an 'easy' run. Stop being a facetious, argumentative prat.';

'>>74118821
This only works if you assume nobody has any self control whatsoever. If I ate whatever my appetite told me to I'd be a fat cunt, I have no problem eating as much as I can if left unchecked. Yet I 'naturally' sit at a lower body fat percentage than the average person because I can put down the fork and go do something else in order to avoid becoming so fat I am disgusted by myself in the mirror.';

'>>74118821

>some people just maturally sit at high body fat
*because they eat desserts, snacks, and goyslop
**while not being sufficiently active';

'>>74119044
>A long run of 90-120minutes with 2-3 10minute efforts at HM pace (4:15/km) is not an 'easy' run.
NTA. Yes it is';

'>>74119230
then literally every run anyone does except ultramarathons is easy
still doesnt mean you should never rest';

'>>74118672
>>74119059
I ran 13 miles today. Had two pints of raw milk, 2 apples, 2 oranges, avocado wrap, brisket/beans/corn lunch, triple patty burger, large fries. Probably around 4000 calories. Yet I will go to bed just satiated enough to go to sleep.
My dad is fat. If I didn't work out so much I would be obese. Gluttony runs in the family.
>T. American';

'Should I sign on for the local half marathon in two weeks?
I’ve already been doing 20K or more every Saturday long run for some time but I don’t know if it’s worth the hassle of having to run at 7:30 AM';

'>>74117455
Nice microon rival
>>74119483
Based night owl. You should still do it';

'>>74119471
more based than 99% of humanity that would choose to just be fat cunts if in the same situation';

'>>74116805
Don't really have any current times. I'll be aiming to do the first 10k in sub 60 mins though.

>>74117565
Ok thank you. So you recommend running the full 10k but at whatever pace keeps in zone 2? As opposed to running a shorter distance in zone 2 then adding distance?';

'Am I over training? I lif three times a week, it’s joe defiancos program in the stick (it includes deloads weeks) after those workouts I do some running. On my off days I go to the pool and then then rid my bike. On sundays I just do some sports but nothing serious. Is this maintainable assuming I’m trying to progress hard in each area';

'>broke my previous 5k pb by almost a minute
>maintained a reasonably consistent pace despite hilly terrain
>didn't even injure myself
Really enjoyed today's roon, bros.';

'>>74121038
fucking based';

'>>74120235
>So you recommend running the full 10k but at whatever pace keeps in zone 2? As opposed to running a shorter distance in zone 2 then adding distance?
it's up to you. for z1/2 I think time spend running is more valuable than mileage. but since you mentioned 10k just hit a 1.5 hour 10k if that works for you';

'>>74115446
The hubris of a newbie runner thinking they’ll even be able to run a 10k in pure zone 2 let alone zone 1 on 4 runs a week. Unless you’re content with a crawling pace this will take you at least a year';

'>Sunday ran 10km in 43:48
>today could barely run 6km in 27:59
Wtf is wrong with me';

'Do NBs come in different toebox sizes within the same model? I ordered a pair of Beacons online because that's what I've been wearing but I fear I fucked up. Label's wiped off clean so I can't look it up on my old pair.

Also can you guys rec any sturdier alternatives to the Beacons? They fit me like a glove. Bought a pair of 327s for daily use last year but the toebox is too small and my forefoot hurts after a couple of hours.
I alternate calisthenics with short trail runs in the same workout. I roon three "fast" (3:40) 1km runs with some sprinting thrown in and 1km walks in between. One of my calisthenicsbros is getting into jogging and I might start going for 5km jogs every now and then too.
I'm 86kg/189 lbs / 6'2/188cm. Top of my bulk range is 88kg and ideally I'd maintain at 80-82kg.

Thanks for reading my blogpost';

'>>74121811
If you got them from Amazon they might be fakes. Gotta order shoes straight from the brand website.';

'>>74116647
Took me less than a year to get comfortable running 6 days a week. I ran by feel mostly and probably more than 80% easy but made dramatic jumps in mileage. Can do 7 but don’t think I can handle real mileage say above 80k right now + tempos with 7 days a week. I’d say 6 is doable in less than 6 months and less than that if you’re super careful. Also don’t be fat';

'Can you make anything of the Strava fitness score?';

'>>74121948
It promotes junk running too much imo. My score was highest when I was running zone 3 all the time. When I switched to doing really easy healing runs and hard workouts my score went down but my actual times improved the most.';

'>>74093548
Is it better to train legs the same day as a roon or the day before?';

'>>74121246
Thank you I’ll bare that in mind.

>>74121566
How about instead of being a patronising cunt you provide some useful advice?';

'>>74121865
Yeah I've considered that. I'm getting them from an out-of-state small mom & pop store. What's weird is that they got Beacons in all sizes and in black (which is a bitch to find) even though they've been discontinued for a while.
I'd have bought them off the official site even if it meant paying extra but again, they're discontinued.

Any tips for telling apart fakes? I don't think a pair of fakes would be able to withstand my gorilla stomp anyway. After 20-30 km it should be obvious.';

'How do you niggas train calves? I'm tired of having stick calves and running (lifetime heel striker) hasn't helped.';

'>>74122041
switch to midfoot/forefoot for calves. If you go to the gym try barbell calf raises. I do mine on a 2x4 to get more ROM.';

'>>74122041
Just run barefoot, you'll either fix your heel striking or annihilate your heels lmao.';

'>>74122039
If you have something to compare it to I'd look at the stitching on the tongue, look real close at any logos, and maybe pull up the insole to see if the materials match. An indy shop with out of production inventory sounds sketchy as hell.';

'>>74122041
Standing calf raises 2x6-8 then dropset 12-20. Focus on achieving a deep stretch at the bottom. Do this twice per week.';

'>>74119059
yeh but it will work with runners too. all runners will be exercising and controlling their appetites. but some will be ftater than others because they naturally wanna eat more and its harder for them to control than slim runners or they arent even aware of how much they eat. small appetite runners may be able to be thinner without even intentionally controlling themself because they just eat less';

'>>74122041
no runner has big calves, professional or not. only way to make calves big is lift heavy weights. calf raises on their own will not increase your calves';

'>>74122358
>only way to make calves big is lift heavy weights
I'm squatting 4.5pl8 and my calves have literally grown by 0.0"';

'Went out for a jog. Can't really call it a run at that pace.
Groin was sore, but I actually think going at a slower pace might be part of the reason it starts to hurt: when I purposefully slow down, my form changes and I don't lean forward as much. I tried running slow, but leaning way forward and that definitely seemed to help with the soreness... so maybe that will solve it. Guess I'll find out tomorrow. Honestly, if the pain gets as sharp and as bad as it did last time, and I have to stop running for 5 months again, then I think I really might just kms. Running, and getting faster, and going further is the only good thing in my life right now. Without it, there'd be nothing left.
I did see two herons today, young ones. They weren't as big as the adults I've been seeing, but they were still pretty big. One flew or a few moments down the river, and they have such big wings.';

'>>74123232
>Running, and getting faster, and going further is the only good thing in my life right now. Without it, there'd be nothing left
Find something new dude. It doesn't pay off to base all your happiness and identity around one thing. Take it from me, I did, and I paid a big price. I'm not saying quit running, but have something else too, don't use it as a crutch for being satisfied with life.';

'>>74123232
I've been seeing a nice bird on a pond by my usual 5k route. I think it might be a crane, but I'm not sure.';

'new thread
>>74123695
>>74123695
>>74123695';

'>>74122358
>>74122041
i've always had big calves but I grew up biking a lot';