Running General

You ARE running, right user? The human body is literally designed for it.

Resources:
>fellrnr.com/wiki/Main_Page
>youtube.com/user/Vo2maxProductions
>Jack Daniels running formula
>metsperformance.com/blog/why-1km-repeats-with-short-rest-is-a-misguided-interval-set-an-introduction-into-work-rest-ratios

Stretching:
Read the fellrnr page on stretching, there are differing opinions on stretching in general.

>Before
Run for 1km to 3km and use 'lunge matrix' and leg swings as base and modify for personal needs. Dynamic, ballistic and static is all possible. You don't want to overdo it though.

>After
At least an hour after the run, do static stretches. Depends on personal needs.

Attached: file-20191124-74557-16zkcnl.jpg (1200x1200, 150.26K)

Other urls found in this thread:

fellrnr.com/wiki/What_to_Look_for_in_Running_Shoes
jama.jamanetwork.com/article.aspx?articleid=403120
ajs.sagepub.com/content/18/4/379.short
ncbi.nlm.nih.gov/pubmed/16790540
ncbi.nlm.nih.gov/pubmed/18550323
ncbi.nlm.nih.gov/pubmed/9489830
journals.lww.com/acsm-csmr/Fulltext/2010/05000/Prevention_of_Running_Injuries.14.aspx
youtu.be/Ty5zJdPrqys
twitter.com/SFWRedditGifs

FAQ:
>Can I run if I'm fat?
Yes, but it depends on height/weight/age/experience/prior injuries.

>Where do I start?
c25k (couch to 5 kilometers)

>What then?
Depends on your goals.

>I don't have any running goals, I just want to stay reasonably fit, what do?
Do cardio at least twice a week for 30-60min. No need for speedwork then.

>Will I lose all my gains?
No.

>Will I lose weight?
Maybe, depends on CICO.

>Can I do cardio on rest days?
Yes, stick to easy runs.

>Does running kill my [bodypart]?
No. Feel free to ask for the pasta with the studies.

>Why does my [bodypart] hurt?
Check your form, equipment, schedule. You might be old, overweight or a noob. Ask again, give more information.

>How do I improve my time over distance [distance]?
Probably more weekly miles. Maybe speedwork. You'd best stick to a plan. Either read Jack Daniels (highly recommended) or google for 'sub [time] [distance]', chose one of the plans and ask if it's any good. If it contains 4-7 days of running, 1-2 speedwork and 1 longrun it's probably alright.

>What shoes should I buy?
Depends on your terrain, weekly milage, weight etc.. In general all brands produce quality products. Read:
>fellrnr.com/wiki/What_to_Look_for_in_Running_Shoes

>What other equipment should I buy?
The most important data to control your training is probably heart rate and then pace. You best get a cheap garmin forerunner (or equivalent), so you can watch both during your run. A HR strap for your phone can do the trick, if you are short on money.

>Should I lift?
Yes, you want a strong core and legs. Diddies, Squats, Lunges, Trap Bar Diddies and core work. Depends on goals, schedule etc.

>What else should I know?
You are probably running too fast.

>What else should I do?
Partake in local 5k's,10k's and half marathons. They are fun, even if you are slow.

>muh knees
jama.jamanetwork.com/article.aspx?articleid=403120
>We did not find an increased prevalence of osteoarthritis among the runners. Our observations suggest, within the limits of our study, that long-duration, high-mileage running need not be associated with premature degenerative joint disease in the lower extremities.

ajs.sagepub.com/content/18/4/379.short
>a lifetime of long distance running at mileage levels comparable to those of recreational runners today is not associated with premature osteoarthrosis in the joints of the lower extremities

ncbi.nlm.nih.gov/pubmed/16790540
>Long-distance running might even have a protective effect against joint degeneration

ncbi.nlm.nih.gov/pubmed/18550323
>Long-distance running among healthy older individuals was not associated with accelerated radiographic OA. These data raise the possibility that severe OA may not be more common among runners.

ncbi.nlm.nih.gov/pubmed/9489830
>The presence of radiographic hip OA and the progression of radiographic knee OA was similar for older runners and nonrunners.

journals.lww.com/acsm-csmr/Fulltext/2010/05000/Prevention_of_Running_Injuries.14.aspx
>Increased training miles per week appears protective against knee injuries.

Holy fuck dude this thread is lame. I'm not reading articles on fucking running. Here let me give some advice. If you can't run, then how did you go to the places without walking using feet? I make them go fast and this running is what is the thing that I do with my feet to do the other thing besides walking and I do this to do the running with.

based illiterate user

>everyday use
Don't do that. Seriously, you'll rek your shoes.

Based strokeposter

>>What else should I know?
>You are probably running too fast.
C25K Week 2 day 5 done. My calves felt like lead after running today, has since passed. Am I running too fast? how can I tell if I am? last week there was a woman who was running too and I would pass her when I would run and then she would pass me when I would stop for the walking splits

>w2d5
I thought c25k only had 3 days per week? Anyway, you could try doing some rolling to help with the pain.

noted thanks, might still use them for walking the dog occasionally though.

Great general.

Did a nice 5 miles this morning at about 8:30 pace to recover and for some reason it's sent my Garmin haywire saying I'm overtraining (despite it always whining I'm undertraining)

How do you deal with friends that wanna run along with you despite being much slower than you? As much as I enjoy the guy and I enjoy chatting, it's sometimes painful and tiring having to slow to his pace

I'll try rolling, I guess I forgot to do that. I say "day 5" when in reality its only the third day done, I run on days 1,3,5. "Day 5" also makes me feel better about myself than "day 3"

Just try to minimize their use outside of running. You can always use them for casual use after you retire them from running

Honestly, you shouldn't do it if you don't like road running. Maybe try trail running?

No

youtu.be/Ty5zJdPrqys

Do you do high amounts of elevation? Any major changes to your training recently (e.g. more volume or intensity)? What is your typical training week?

>Starting Strength

Number of options:
>Make it clear that you enjoy running as time to be by yourself.
>Advise that you run to train for a specific goal and it's important for you to run at a certain pace to achieve that goal.
>Run with him on your easy days and let him know that you can't run on whatever days your quality days are or run with him on your quality days and treat the run as a warm up.

Generally speaking though just be honest and don't be so worried if he acts in a sensitive manner. That has been my approach and people really don't react bad to it.

>Ruined Joints

See

So says everyone who doesn't undertake a form of exercise somebody else does. Those who sit and do no exercise level this criticism at all forms of exercise to justify their lifestyle.

I appreciate you're just trolling, and that we've all indulged in this type of activity for giggles, but it always seems tiring when people mumble and grumble about other peoples form of exercise. To me if your a powerlifter that's great, body builder that super, swimmer more power to you. Find something you enjoy doing and dedicate some of your time to it and try to support other people in their goals.

If I get into zone 2 training how long should my efforts be ? I am talking for both cycling and running here, usually I naturally hover around zone 3-4 and go for around 30-90min most of the time. If I drop it back down to zone 2 is more volume needed ?

All I hear is bones rattling

guarantee you're a coping 30% bodyfat t-rex gomad ugly motherfucker who thinks they're strong with a 225x5 squat they had to balloon up to 250lbs to achieve. the human body is literally designed to run and hunt

All I hear is you catching your breath as you walk from your chair to the fridge.

But if that's his thing what's the problem? If someone wants to be a big son of bitch lifting weights and all that kind of stuff fair enough.

My main concern is how mumsy it is, caring so desperately about other people's joints and health, etc., etc. It just seems a little sad. That's why I tell myself it's just trolling, at least that seems less pathetic.

Enjoy your tendonitis, your shredded menisci and your skin/vascular system/physique of a 60 year old man m'hunters

You see - if he's not trolling just really Mumsy.

If he is trolling then you don't really have to pay attention.

I see the roided nigger is chimping out again and posting his broscience cliches that have been repeated BTFO.

You don't, yet you do, because you know I'm right and are doing the equivalent of a child showing its fingers up its ears and screaming lalala. You know that all your inflamamations and shin splits aren't natural or healthy. You know that the more you run, the worse your body feels overall. Calling me names won't heal your knees once it's too late lad.

My achilles tendon hurts, lads.

Typical. The gyms are crowded with corona spreading arabs who don't give a fuck about social distancing. I can't do push ups at home due to tendinitis, and now my achilles tendon hurts because I was stupid enough to think I could go balls to the wall with running without letting my body re-adapt to the workload.

I always do things to extremely, just fuck my shit up senpai.