Have you taken the easy run pill yet fit?

Have you taken the easy run pill yet fit?

Easy running 15-20 miles a week has seriously improved my strength gains, vascularity, energy levels and mood. I recover very fast between sets now. All my strength days are so much more productive because of my aerobic base letting me push harder for more sets.

  1. 4 weeks ago
    Anonymous

    If you can't run continuously for 10 minutes, you aren't fit imo.

    • 4 weeks ago
      Anonymous

      60 minutes*

      • 4 weeks ago
        Anonymous

        true

        I think that's a little extreme. I would say run continuously for a mile. "fit" here is a very subjective measure--- you can be fit and able to lift massive weight but have no endurance. I am in the 1000 club but have always had a hard time with cardio. I run 15 miles a week or so but I have to take several breathers on each run

        • 4 weeks ago
          Anonymous

          >you can be fit and able to lift massive weight but have no endurance
          That makes you strong, not fit. No endurance = not fit.

      • 4 weeks ago
        Anonymous

        >60 minutes
        Enjoy burning your muscle mass for energy.
        Anything less than 30 mins don't count and above 45 mins steals your muscle gains.
        Proved by science.

        • 4 weeks ago
          Anonymous

          Just eat some carbs, your body can easily store 1000+ calories in glycogen form which is preferred energy, and then at lower intensity you are using fat anyway. This is only a concern if you are cutting hard.fasting or running for multiple hours frequently.

    • 4 weeks ago
      Anonymous

      Damn bro that’s quite the hot take you got.

      • 4 weeks ago
        Anonymous

        It's lukewarm irl. It's only Hispanice on IST, land of powersharters and gymcels.

        • 4 weeks ago
          Anonymous

          This is surprisingly true and mega depressing. A 10min run should be trivial for anyone who is not horribly disabled, yet here we are.

          • 4 weeks ago
            Anonymous

            Most people haven't run since HS gym class, so they would also need to work up to continuous running - not walking portions of it. However, they also would tend to agree that cardio is a good marker of fitness.

    • 4 weeks ago
      Anonymous

      You need to be able to run a 5k in 20 minutes to be considered fit

      • 4 weeks ago
        Anonymous

        I love how everyone on the internet pretends to be in the top 1%

        • 4 weeks ago
          Anonymous

          >half of the men in the US can run 3.1 miles in under half an hour
          I find that really hard to believe but I guess the data proves me wrong

          • 4 weeks ago
            Anonymous

            It's 50% of the ones who finish 5ks.

            • 4 weeks ago
              Anonymous

              Makes much more sense now, thanks

      • 4 weeks ago
        Anonymous

        Imo sub 20 is like repping 2pl8 on bench

        Normies are always impressed by it

    • 4 weeks ago
      Anonymous

      if you mean jogging at normal pace then that bar is pretty low

      • 4 weeks ago
        Anonymous

        Have you seen the average person out and about? Of course the bar is low.

    • 4 weeks ago
      Anonymous

      If you can't complete 22 miles loaded with at least 45lbs in 5 hours you aren't fit.

      • 4 weeks ago
        Anonymous

        About 15 minute pace per mile? It can be done

      • 4 weeks ago
        Anonymous

        Pic literally says 18.4 miles over 6 hours or just over 3mph which is a casual walking pace even with 45lbs. Still impressive to have that endurance, but I reckon most adult men can do that, especially if properly motivated by a military whipmaster.

        • 4 weeks ago
          Anonymous

          read further
          18.4 miles in 6h is "regular step"
          22.1 miles in 6h is "faster step"

    • 4 weeks ago
      Anonymous

      If sonic the hedgehog can outrun you then you're not fit. This isn't an opinion btw

    • 3 weeks ago
      Anonymous

      I get shin splints. Nothing I can do.

  2. 4 weeks ago
    Anonymous

    I don’t know why but I always force my self to run hard every time. What BPM should I shoot for

    • 4 weeks ago
      Anonymous

      its only fun when you go hard imo
      maybe we should go for shorter distance harder beat

    • 4 weeks ago
      Anonymous

      Long time rooners will tell you 40-50% of your max heart rate (135-155) but that’s almost impossible for someone who has not been running for 2+ years. Your heart, leg muscles and energy systems take a very long time to get to a point where you can run at a low HR like that consistently. As a beginner shoot for keeping it below 175 for most of your run. You shouldn’t be breaking 180bpm unless it’s the tail end of your run. Over around 6 months you’ll start to notice that your HR becomes more easy to manage as you develop better energy systems and learn to breath properly. It is a very slow process but the runs will steady get easier anyways because you will get more comfortable with an elevated heart rate.

      • 4 weeks ago
        Anonymous

        Just walk until you can run at the proper hr.

      • 4 weeks ago
        Anonymous

        This was my last run. I'm not at all fit and haven't run for years. Am I going to hurt myself if I keep going like this?

      • 4 weeks ago
        Anonymous

        It's 60-65% of max HR

        • 4 weeks ago
          Anonymous

          Based jack
          The only one you should be taking running advice from

    • 4 weeks ago
      Anonymous

      An easy run should be between 70-80% of your max sustained effort heart rate. Best way to test is to measure your heartrate while running a max effort 5k. Take the peak sustained heart rate of that run and that is your 100% heart rate.

    • 4 weeks ago
      Anonymous

      i'm a somewhat new runner and I shoot for under 160. that's been making me pretty good gains the past two months

    • 4 weeks ago
      Anonymous

      should always be between 150-180.
      Lower than 150, you are running below your condition.
      Higher than 180, you are running above your condition dangerously so.
      1. At 170 you can push your max effort to get a better time or distance with a drastic reduction in heart attack or stroke risk as a seasoned runner.
      2. At 170+ as a new runner you are way over your head and will gas yourself. Either by injury or by sheer frustration you aren't getting anywhere.

      Do 60/120s and you'll see what I mean.
      A newby will sprint hardcore from the get go and within 5 sets be completely beat.
      A seasoned runner will be pushing, but will be able to go for easily above 5 sets. Only using the last set or two as an extreme burst.

      • 4 weeks ago
        Anonymous

        No matter what I do, I can't get my HR above 175 bpm. My RHR is 38 though, what do?

  3. 4 weeks ago
    Anonymous

    shooting for 15 - 20 is a goal for me.
    currently at 6 - 9 miles a week.

  4. 4 weeks ago
    Anonymous

    3 miles every morning, feels great

  5. 4 weeks ago
    Anonymous

    What rooning shoes are you using right now?

    • 4 weeks ago
      Anonymous

      Xeroshoes' Speedforce's

      • 4 weeks ago
        Anonymous

        I bought the HFS and like them but as a newbie runner I'm taking it very easy on the mileage. First time I went out for a 1.5 mile run and could hardly walk for two days because my calves had insane DOMS.
        I've worked up to 3 x 1.5 mile runs a week and I walk about 3 miles an evening to continue to build strength and stability in my feet and legs.
        Next step is to start upping a run a week to 3m/5k and then to end up doing 3 x 5k a week.

        I need to run 1.5 miles in <11.30mins for RAF selection. I want to get it down to <10mins. Ideally, before I go to the fitness test, I want to be running 5k, 3 times a week in under 20mins.
        Using a fitbit and dropping to a brisk walk when my HR enters the Peak zone until it drops far enough back into cardio for it to vibrate again. It's taking longer to reach peak and less time to get back down so I guess that's a good sign.

        • 4 weeks ago
          Anonymous

          why do you need to be able to run to drop bombs on mohammed
          surely you just need to git gid at vidya

      • 4 weeks ago
        Anonymous

        Xero is such a scam. More than 3x what they should cost, and no options for people to reduce shoe profiles.

        Why not get some random Chinese barefoot shoe off Amazon or Aliexpress?

        • 4 weeks ago
          Anonymous

          The shitty chinese minimalist shoes are too thick sole wise and don't flex as well, causing an unnatural rolling of the ankles instead of a more natural foot flex when running over uneven terrain

    • 4 weeks ago
      Anonymous

      I've turned into an Asics brandwhore. Their stuff just works for me.

      • 4 weeks ago
        Anonymous

        Asics is the best running shoe brand bar none. They have a ton of options for different styles and activities and each style has its own variants.
        Anyone that argues otherwise has never ran in Asics or purposefully was a moron who didn't research their foot before hand to match it to the right shoe.

        Nike is the absolute worse brand for running. Not sure where they even thought they could be a running shoe it's garbage.

        • 4 weeks ago
          Anonymous

          Asics run super narrow, have moderately high heel drop, and cost more than they should. They're the shoe that you wear if you want to look like a runner without being a serious runner.

          • 3 weeks ago
            Anonymous

            t. Nike Black

    • 4 weeks ago
      Anonymous

      Brooks Adrenaline, they never let me down so now it's just habitual

    • 4 weeks ago
      Anonymous

      Rotation of brooks ghost 14, Hoka Rincon 3s, and Nike Vaporfly Next% 2s

    • 4 weeks ago
      Anonymous

      Got these since they didn't fit my dad. Don't know how good they are since I don't roon much but I think they're fine.

      • 4 weeks ago
        Anonymous

        misuno is a quality brand, you should get 500-800km out of them before they start to break down

    • 4 weeks ago
      Anonymous

      Asics Hyper Speed for most runs. Firm shoe; I like it and it agrees with me.
      Asics Novablast 2 for long runs. Squishy shoe; I got it recently so I'm not sure if we're a match yet.
      Nike Alphafly for race day. Fast shoe.

      how do I get into running without getting injured? I'm like 20% bf should I cut to 12% first? Or do long walks to prepare my knees and ankles? also a runner friend recommended this shoe (pegasus 39) is it a good choice?

      Focus on volume instead of pace and take regular walk breaks. Recently I ran a 1 h 36 m HM and I took walk breaks as part of that. Whenever you get out of breath, gently slow to a walk and maintain that for 30 s before gently accelerating again.

      >Easy running
      Do you improve by easy running though? Running seems like one of those things where you wouldn't get better unless you push yourself hard.

      Yes you do. The most up to date training philosophy for running is for easy:hard to be 80:20.

      Should I run if I have knee problems?

      I have experienced recurring knee pain when cycling and single leg squatting (A2G bilateral squats are all good). For three years I've been running at least 3 times a week and it has only flared up during one run in that time. I know the problem is still there because I hopped on a bike last week and within 5 min the pain was there.

      • 4 weeks ago
        Anonymous

        >Asics Novablast 2 for long runs. Squishy shoe; I got it recently so I'm not sure if we're a match yet.
        I'm still on a Novablast 1, and it's kinda quirky. I really like it because it's plush and comfortable. My understanding is that the Novablast 2 is not as quirky, but still very comfortable.

        • 4 weeks ago
          Anonymous

          It feels good underfoot, though I miss the deep tread from my old long run shoe (Pegasus 38). I felt some aches at the end of my last long run and I'm not sure if they're because the cushioning doesn't suit me or if it's due to something else.

          • 4 weeks ago
            Anonymous

            It might not agree with you. The Novablast certainly isn't a stability shoe.

      • 4 weeks ago
        Anonymous

        >cycling pain but can run 3 times a week
        That's 100% because your bike isn't properly fitted to your body. You need to go to a professional bicycle shop so they adjust it to your measurements.

        • 4 weeks ago
          Anonymous

          Heh, the pain came back when I was messing around on the street on a full squish mtb. It hasn't come up recently on my professionally fitted road bike.

    • 4 weeks ago
      Anonymous

      Asics GT-2000s.

    • 4 weeks ago
      Anonymous

      Atm im using some old worn out addidas
      Bought pic rel (nike pegasus trail 3) cqnt wait for them to arrive

    • 4 weeks ago
      Anonymous

      asics gel cumulus 21, best shoes i ever put my feet in, super comfy

    • 4 weeks ago
      Anonymous

      Xero HFS

    • 4 weeks ago
      Anonymous

      I just got a chest strap heart rate monitor the other day and I'm wondering why I didn't buy one sooner. I'm using an app to alert when my HR is below 130 or above 150, and today I tried it for the first time and it made a huge difference in helping me stay at a sustainable pace. Usually I just go all out for 3-6 miles (stopping for short breaks as needed), but today I went 7 miles and it felt pretty easy for most of the run.

      Brooks Ghost 14. I just ordered another pair, they have a good balance of cushioning and responsiveness for me.

    • 4 weeks ago
      Anonymous

      Alphaflys and they’re fucking awesome

    • 4 weeks ago
      Anonymous

      Milf magnets

    • 4 weeks ago
      Anonymous

      Nimbletoes addict, they're outrageously expensive for a fucking running shoe, but they're insanely comfortable, easily the best running shoes I've used so far

    • 4 weeks ago
      Anonymous

      Xeroshoes' Speedforce's

      I've turned into an Asics brandwhore. Their stuff just works for me.

      Brooks Adrenaline, they never let me down so now it's just habitual

      Got these since they didn't fit my dad. Don't know how good they are since I don't roon much but I think they're fine.

      Take the luna sandals pill

  6. 4 weeks ago
    Anonymous

    I’m training for my first marathon and I’m really starting to dig the 90 minute+ slow run. I’m lucky I’ve got some good bike/pedestrians paths around me so I’m not having to stop/lookout for cars and can do a nice long weekend run. Just going at a 9-10 minute mile pace for awhile is almost therapeutic. Listen to some music, listen to some podcast, or just take them out and listen to nothing.

    • 4 weeks ago
      Anonymous

      >9-10 min pace
      That is fucking awful

      • 4 weeks ago
        Anonymous

        retard. Do you not understand what 'easy' means?

      • 4 weeks ago
        Anonymous

        >training
        >my first marathon
        anon you're a fucking retard k

  7. 4 weeks ago
    Anonymous

    Is running 3 (three) times a week too much? Or alternatively, do you sometimes have a few days or a week off?

    • 4 weeks ago
      Anonymous

      I run every other day. Or sometimes I run two days in a row but then I have one day off.
      If I'm really exhausted I'll have two days off.

  8. 4 weeks ago
    Anonymous

    But a guy with 30% bf who can bench one plate told me that cardio kills gains

  9. 4 weeks ago
    Anonymous

    how do I get into running without getting injured? I'm like 20% bf should I cut to 12% first? Or do long walks to prepare my knees and ankles? also a runner friend recommended this shoe (pegasus 39) is it a good choice?

    • 4 weeks ago
      Anonymous

      20% bf is not nearly enough to prevent you from running, get your ass outside and start pounding pavement, stop making excuses. Just roon.

    • 4 weeks ago
      Anonymous

      >Nike
      Criiiiiiiinge

      • 4 weeks ago
        Anonymous

        nooo I don't want to be cringe, what are some based running shoes?

        • 4 weeks ago
          Anonymous

          Look into Hoka, Saucony, NB, Brooks.

          Go into a running store and get fitted, most will have some sort of treadmill and the associate, if they're decent, will be able to tell you what strike you have and shoe you shoudl get.

          Don't heel strike, mid or forefoot strike, watch youtube.

          No, I used to run between lifting days for a few miles and it reduced my recovery time and drained me, no thanks,

          That's because you're a retard and unfit. I run 20 miles per week and am low bf% and stronger than you.

          465 DL, 295 BP, 295 OHP, 405 SQ.

          I don't even train for strength any more, I do endurance workouts (calisthenics, functional movements etc) and just touch the barbell 1x a week.

          You're probably fat and retarded.

          • 4 weeks ago
            Anonymous

            holy fuck u just killed dis bro

          • 4 weeks ago
            Anonymous

            >295 bp, 295 ohp
            Ok

          • 4 weeks ago
            Anonymous

            >295 OHP
            typo or genetic monstrosity?

          • 4 weeks ago
            Anonymous

            >465 DL, 295 BP, 295 OHP, 405 SQ.

            >I don't even train for strength any more, I do endurance workouts (calisthenics, functional movements etc) and just touch the barbell 1x a week.
            i doubt it

        • 4 weeks ago
          Anonymous

          Nike Pegasus are the best shoe on the market
          Anybody who says otherwise doesn’t run

    • 4 weeks ago
      Anonymous

      The Pegasus line is sick, I've worn them since the 34s as my primary running shoe and everyday wear

    • 4 weeks ago
      Anonymous

      Just start running really slowly for long distances. Even on a 15km run, the first 3 suck for me. Just push through the start.
      And I'd say, starting out, don't run more than 3 days in a row. At least for me, that's when I would end up with sore knees for a while afterwards.

      For shoes, Nike is generally considered decent for racing but I hear most people recommend Asics for support, comfort and injury prevention. But I still wear Nike Tempo Next%, an old pair or Nike Free Run fly knits and a pair of ultrafly Next%2s if I'm trying to beat my previous time.

      • 4 weeks ago
        Anonymous

        >ultrafly Next%2s
        vaporfly*

  10. 4 weeks ago
    Anonymous

    No, I used to run between lifting days for a few miles and it reduced my recovery time and drained me, no thanks,

    • 4 weeks ago
      Anonymous

      maybe if you do shit like bro splits

  11. 4 weeks ago
    Anonymous

    >Working out your heart will make you body better in every way including your brain. Since your body needs blood
    Oh wow Einstein I didn't know that

  12. 4 weeks ago
    Anonymous

    >Easy running
    Do you improve by easy running though? Running seems like one of those things where you wouldn't get better unless you push yourself hard.

    • 4 weeks ago
      Anonymous

      >Running seems like one of those things where you wouldn't get better unless you push yourself hard.
      Wrong, see

      It's 60-65% of max HR

      • 4 weeks ago
        Anonymous

        What do I do if 10 minute pace is max heart rate, any slower is no longer running? Walking is 90 bpm at 20 min pace.

        • 4 weeks ago
          Anonymous

          Couch to 5 k sounds like a starting point for you given that information. It might be in the sticky if not google it

  13. 4 weeks ago
    Anonymous

    Should I run if I have knee problems?

  14. 4 weeks ago
    Anonymous

    I run 4 days a week and I impress myself with how good I am at it.
    Been running Wednesday, Thursday, Saturday, Sunday and it's plenty. Every time in my life I've upped it to 5 days a week I end up with midfoot arthritis.
    4 days is enough to make gains, I am up to 10 miles on my long run and will aim for 11 on Saturday.

  15. 4 weeks ago
    Anonymous

    Could use some feedback on training program — still progressing but I made it myself and know it could be better
    > Monday
    Strength training, swim conditioning (sprints, drills)
    >Tuesday
    Easy run
    >Wednesday
    BRick
    >Thursday
    Track day, alternate tempo run and speed drills.
    >Friday
    Strength training and alternate light swim and long swim
    >Saturday
    Alternate open water swim and long bike.
    >Sunday
    Rest

    • 4 weeks ago
      Anonymous

      What is your goal?

      If you don't know where you are going, any path will do.

  16. 4 weeks ago
    Anonymous

    Why do people go to the gym just to use the treadmdill? Retard just start running outside it's free

    • 4 weeks ago
      Anonymous

      So they can say they go to the gym and think themselves healthy

    • 4 weeks ago
      Anonymous

      dunno on the bike I can at least put on jackie chan.

    • 4 weeks ago
      Anonymous

      sex

  17. 4 weeks ago
    Anonymous

    Yeah, went for an easy run the other day

    • 4 weeks ago
      Anonymous

      >17 min pace

      bro you walked

      • 4 weeks ago
        Anonymous

        >He's never run an ultra
        Seethe leglet

        • 4 weeks ago
          Anonymous

          sounds like you walked your ultra, bro

  18. 4 weeks ago
    Anonymous

    saw this and did some run and sprints up by my local school thx anon God bless

  19. 4 weeks ago
    Anonymous

    If you want to start running just do it slow and use couch to 5K. Midway though that go to a good running store and get fitted for a proper pair. Don't buy off looks and try on at least three styles.

    After that the only thing you should get is a running watch. Any used Garmin or apple watch should run you like $140 on eBay at most and will work great.

    There's nothing worse than dudes who lift but ignore the absurd benefits of cardio. It's like having a fast car but keeping cheap tires on it because it's too much work to change.

    I don't mean long distances. Everyone who goes to the gym should pull a sub 30 5k.

  20. 4 weeks ago
    Anonymous

    Cardio ruined my sex life.
    I got pretty fit and found it pretty easy to hook up with girls but that I was tiring out too fast so I started running.
    Now I can go for a good 10 minutes fast with no break but the girls always cum and then just lie there as if they're dead and they're too tired to finish me off.

    Fuck this fit shit

    • 4 weeks ago
      Anonymous

      All women do that.

    • 4 weeks ago
      Anonymous

      what's your routine for running?
      How did you improve how long you're not cummin?

    • 4 weeks ago
      Anonymous

      this is my goal, routine?

      Heel striking is not horrible as long as your knee isn't fully extended at the moment of impact. If it is, you're likely overstriding.

      >heel striking with knee fully extended
      just imagining that made me wince in pain.

  21. 4 weeks ago
    Anonymous

    I can't not heel strike. Any attempt to run differently results in me half-jogging on my tip toes. This destroys any hope of running for more than a few minutes before succumbing to shin splints

    • 4 weeks ago
      Anonymous

      Heel striking is not horrible as long as your knee isn't fully extended at the moment of impact. If it is, you're likely overstriding.

    • 4 weeks ago
      Anonymous

      Easiest way to fix heel striking or over striding is to up your running cadence. Most people who just start running have a running cadence (steps/min) that is too low for their pace, which causes their lead leg to land in front of their body. This sounds autistic as fuck, but run with a metronome click set to about 160-165bpm and match your pace to the click. After a week or so at that pace, move it up to ~170bpm and the goal will be around 170 to 180.

    • 4 weeks ago
      Anonymous

      I am gonna guess when you are heel stiking, you get a lot of foot slap, as your forefoot hits the ground. If this is the case try running silently, placing your foot as quietly as possible. You have to put your foot down more underneath your hips to do this, which get riod of overstriding as well.

      If not the a case, dont bother fixing it, its cnot causing you problems, why change?

  22. 4 weeks ago
    Anonymous

    Thinking of running to my new office which is about 5k away, anyone got recommendations for a backpack or should I just bring all my gear in on monday and leave it there?

    • 4 weeks ago
      Anonymous

      I too would like backpack recommendations for this

  23. 4 weeks ago
    Anonymous

    >be me
    >go for a run
    > around me endless trees of apples, plums and cherries
    > I eat my cardio by the time i am home
    >TFW cant create calorie deficit from cardio

  24. 4 weeks ago
    Anonymous

    >tfw 20 mile per week
    Feels good man, running in the morning and go straight to lifting afterwards

  25. 4 weeks ago
    Anonymous

    Help me run bros.
    I've always really bad endurance, like, getting winded from a 2 minute jog bad. After a mile run my heatrate will sometimes be in the 190s.
    I recently lowered my resting heart rate from ~90 to ~60 after taking the wormpill, but that didn't seem to translate to endurance sports.
    >Lose weight
    Not fat, though I'd like to be leaner
    >Eat better
    My diet's pretty good, low carb, varied. I fast often.

    I feel like I could be low T, I'm literally always tired and unmotivated and endurance may just be a part of that

    • 4 weeks ago
      Anonymous

      >low carb

      found your problem

      also, run slower, you obviously aren't fit enough to run at the pace you're going without spiking your heart rate. it's not rocket appliances

      • 4 weeks ago
        Anonymous

        >found your problem
        Alright I'll try adding more carbs before a run
        >run slower
        I really don't feel like I'm running that fast at all, I'll run a mile in like 11 minutes

        • 4 weeks ago
          Anonymous

          it's not like you need to eat a crazy amount of carbs dude, just get some oats or rice in, whatever you like tbh.
          then you need to run at the pace you feel comfortable at and do that in intervals. run, then stop. it's basically progressive overload for cardio. try couch to 5k method, there is even an app for it which i used to train all the way up to 5km run during covid lockdown. shit was cash and kept me motivated

    • 4 weeks ago
      Anonymous

      wormpill?

      • 4 weeks ago
        Anonymous

        >He doesn't know
        Basically, parasites are way under diagnosed in the West, most people probably have them. I took some pills I found online and passed some worms a day later. Only qualitative result for me was that my resting heartrate dropped 30 points, which is pretty massive.
        Other people say taking the wormpill positively affected their mood, sexuality, fixed chronic health problems, etc.

        • 4 weeks ago
          Anonymous

          *Quantitative result

          Other than the heart rate I didn't notice any changes, but that's just me

        • 4 weeks ago
          Anonymous

          if i took those that means my heart rate would drop to 20bpm...i'm good

        • 4 weeks ago
          Anonymous

          I think you need to take antipsychotics instead of dewormers.

        • 4 weeks ago
          Anonymous

          i got treated for threadworms like 2 years ago with an over the counter thing. worms are such a nothingburger you can literally kill them by just consuming more garlic then usual

        • 4 weeks ago
          Anonymous

          >and passed some worms a day later
          Lmfao no, you shitted out some of your intestinal lining

  26. 4 weeks ago
    Anonymous

    I want to start improving my cardio, but I really don't like running. Which cardio machine at the gym is best? Does it matter? Any recommendations?

    • 4 weeks ago
      Anonymous

      Rowing by a huge margin, unless you want to do sessions longer than an 45-60min

      • 4 weeks ago
        Anonymous

        Why? I don't understand why the cardio benefits would be different between different machines?

        • 4 weeks ago
          Anonymous

          Rowing is a full body workout. Compare that with treadmill, elliptical, bike, etc.
          Skiergs are also a better full body workout option, very few gyms have those though

          • 4 weeks ago
            Anonymous

            But I'm interested in the cardiovascular benefits only, so does it matter it's full body?

            • 4 weeks ago
              Anonymous

              In that case just pick the one you like best, or switch them up for variety. Do whatever will keep you consistent.

  27. 4 weeks ago
    Anonymous

    I enjoy running a lot, I worked my way up to a 27 minute 5k(not great but I never ran before) over a few months. I love running, especially if I feel sad.

    I quit running though cause I really wanted to focus on getting a strong squat and deadlift and its hard to work running in around my two leg days without sacrificing some strength. Anyone got tips? I work a physical labor job too so I feel like I have a lot to recover from already.

    • 4 weeks ago
      Anonymous

      You sound like a moron

      • 4 weeks ago
        Anonymous

        Shut up you fucking gay moron. I want to run but I prioritize having man legs and not looking like a dumb bitch woman.

    • 4 weeks ago
      Anonymous

      its hard combining running and lifting. You can't do both with full effort, you have to either reduce lifting volume or reduce running volume in order to balance it. Its just a programming and priority thing really. Its kind of sad, i wish i could just lift for 2 hours and then go for 2 hour run lol but the body has its limits.

    • 4 weeks ago
      Anonymous

      I found a good balance around 15-20kms a week while having two leg days per week in a PPL. Two short 5kms during the week, one long 10+km on my rest day.

  28. 4 weeks ago
    Anonymous

    >run 5k for 5 days last week
    >havent ran once this week
    >drinking and stuffing myself (still healty shit tho) every day after work
    Idk I feel great

  29. 4 weeks ago
    Anonymous

    From throwing up after 800m to casually jogging 5km in a couple months, I'm definitely feeling the gains. My only problem is when my sleeping schedule fucks up and there's no way in hell I'll run outside of 4-5 am. I've missed so many good days of gains

  30. 4 weeks ago
    Anonymous

    That's too high of a mileage. You are going to injure yourself and cause your muscles to atrophy.

    • 4 weeks ago
      Anonymous

      20 miles a week is like the borderline between beginner and intermediate runners

      Any running advice for an autist with no proprioception?
      Every time I've tried to run it just feels like all my joints are bouncing around and it's really uncomfortable.
      Low impact cardio like rowing is no issue.
      What can I do different?

      a good tip is to try to run while making as little sound as possible each time your foot hits the ground
      try to be conscious of that and you'll naturally run further up on the middle or ball of your foot instead of your heels.

  31. 4 weeks ago
    Anonymous

    Any running advice for an autist with no proprioception?
    Every time I've tried to run it just feels like all my joints are bouncing around and it's really uncomfortable.
    Low impact cardio like rowing is no issue.
    What can I do different?

    • 4 weeks ago
      Anonymous

      Couch to 5k. Repeat weeks as you need. Focus on form and time spent running to begin with. It will take a month or even three months for your legs and body to get used to it.
      Also do planks, arm haulers, supermans, etc to work your core which helps.

    • 4 weeks ago
      Anonymous

      >Every time I've tried to run it just feels like all my joints are bouncing around and it's really uncomfortable.
      I've experienced this. The truth of the matter is that you're simply incredibly out of shape. Make sure you're landing on the front of your foot, eat well and run/lift. You'll be out of this in no time.

  32. 4 weeks ago
    Anonymous

    Aside from strength training (squats, deadlifts, split squats, SL deadlifts etc), what other exercises do you guys do to prevent injury? my knees have been getting better but I want to bullet proof them.

    • 4 weeks ago
      Anonymous

      kneesovertoesguy

  33. 4 weeks ago
    Anonymous

    Anyone here have their VO2max get decimated by covid? My VO2max back in November was around 42-43, but now I'm at 37-38 six months after catching covid in January. This fucking blows, and I my runs over the last 4 months have been considerably more taxing even though they're slower than what I use to train at.

    • 4 weeks ago
      Anonymous

      Not really, i've had covid twice and haven't seen any drop-off in V02 max.
      Just set a 5k PB a week after getting back into marathon training after 2 weeks of a chest infection followed immediately by a week of the coof.
      You may just be unlucky and have shit lungs, keep at it anon, WAGMI.

    • 4 weeks ago
      Anonymous

      Look at this dude using decimated properly
      Most people use it to say something was completely wiped out, but Webster over here KNOWS it means to remove a tenth

    • 4 weeks ago
      Anonymous

      nah I got covid (omicron) in december and had no long term effects
      Polar HR Monitor app has been showing my VO2 max as anywhere from 57-60 for over a year now depending on my weight and how much nicotine I've been using
      I really gotta kick this fucking nic addiction bros, covid lockdowns made me start vaping and buying nic gum and snus

  34. 4 weeks ago
    Anonymous

    I have pic related legs. Should I keep running?

    • 4 weeks ago
      Anonymous

      >Should I keep running?
      Yes

      • 4 weeks ago
        Anonymous

        OK, I will.

    • 4 weeks ago
      Anonymous

      running is for criminals
      brisk walking gives basically all the benefits you need with 0 chance of injury and you can watch youtube videos on your phone while on the treadmill

      • 4 weeks ago
        Anonymous

        Is it just as efficient?
        I like running outside.

  35. 4 weeks ago
    Anonymous

    Anyone else running sprinting, running backwards, sideways for small intervals, throwing punches and jumping over objects during running?
    Feels good.

    • 4 weeks ago
      Anonymous

      No but we used to do all of this at the boxing class

  36. 4 weeks ago
    Anonymous

    Do any of you rooners take your phone with you rooning? How do you carry it? All phones are fuckhuge nowadays and I don't want it just bouncing around in my shorts, but don't really want to carry it in my hand either. If you don't take it how do you track your runs/time them if you're doing intervals? I've been doing c25k in the gym on a treadmill just cos it's easier to track the different intervals you do, but I'd like to roon outside.

    • 4 weeks ago
      Anonymous

      You can buy one of those gay armbands that holds your phone

    • 4 weeks ago
      Anonymous

      i have a flipbelt - holds it tight against me, have pixel 6 and it doesn't go anywhere

    • 4 weeks ago
      Anonymous

      small old phone in pocket, one hand holding bottle of water, other keys, makes your hands stronger

      • 4 weeks ago
        Anonymous

        >one hand holding bottle of water
        absolutely not necessary unless you're running 15+ miles. just hydrate well beforehand

        • 3 weeks ago
          Anonymous

          I'm running at 92 degrees at 6'3" 190lbs, plus I like increasing my hand holding endurance.

    • 4 weeks ago
      Anonymous

      Compression shorts pocket

    • 4 weeks ago
      Anonymous

      Good quality running gear (e.g., Lululemon) has a tight pocket that a normal-sized phone can fit inside. Keeps it snug and stops it from fucking shaking around. Otherwise, just hold it until you get a pair. You'll stop noticing it after the first 5 min

    • 4 weeks ago
      Anonymous

      I used to just carry it with my hand because I wanted stats and shit (and because the only rooning watch I'm interested in is pretty expensive). But it soon became a pain in the ass and now I just fucking leave it at home. Still have to hold the keys though

    • 4 weeks ago
      Anonymous

      i just have an apple watch with cellular capability and airpod pros connected to it

    • 4 weeks ago
      Anonymous

      Cheapo flipbelt

    • 4 weeks ago
      Anonymous

      Call me a zogbot or whatever but I bought an apple watch and airpods exactly for this reason.

    • 4 weeks ago
      Anonymous

      I just hold it so I can look at my pace on strava and change songs and stuff in spotify
      I used an armband one time and thought it was gay

    • 4 weeks ago
      Anonymous

      Yes
      I hold my phone in one hand and my shirt in the other

  37. 4 weeks ago
    Anonymous

    When I added cardio to my regime instead of just lifting my sexdrive went up 1000% and I’m popping boners all the time now. What’s the reason for this?

    • 3 weeks ago
      Anonymous

      Improved circulation

  38. 4 weeks ago
    Anonymous

    Started running 20 mi/week (5 mi, every other day) and it's been fucking great. Constant calorie deficit, and I've got a nice summer cut going. On my run days, I still make time to go to the gym. Otherwise, muscle loss would happen pretty rapidly. It's still occurring, but this leavens it and helps with the cut

    • 3 weeks ago
      Anonymous

      >every other day
      that's 17.5 mi per week

  39. 4 weeks ago
    Anonymous

    Friends

    Why does my heart rate never get above 185

    Is this good or bad

    I'm 24

    My friends go up to 200+ how do they do it without their hearts exploding

    • 4 weeks ago
      Anonymous

      #1 your watch is shit at monitoring your hr
      #2 it's not accurate
      #3 I'm 33, wanna grope each other's hamstrings?
      #4 they don't, at least for long periods
      #5 they're using even shittier hr watch

      • 4 weeks ago
        Anonymous

        I mean when exercising obviously

        When running my max heart rate is normally 180, with it averaging 175, even on maximum effort stuff

        When my friends put up runs on strava their heart rates top out at 200

  40. 4 weeks ago
    Anonymous

    RIP your cartilage

  41. 4 weeks ago
    Anonymous

    You should AT MOST do 10 miles a week. And wear the best running shoes out there.

    Knees don't last forever. And neither do hips or ankles. Why waste them? You can swim or bike and get great cardio without wearing out your joints.

    • 4 weeks ago
      Anonymous

      Theres a fella named Dave Proctor who is currently 58 days into a cross-canada run. He has been running on average for 11 hours covering 105-110km/day. He should complete the run on July 22.

      It all depends on holding your running form at the right pace.

  42. 4 weeks ago
    Anonymous

    Saturday is my long run day. I’ve been increasing about 10-15% every week for the last couple months.
    Last week I did 10 miles.
    Do I aim to increase 10% again this week or is there a certain point where 10% becomes too much?

    • 4 weeks ago
      Anonymous

      No keep increasing it like that until you get to where you want to be. Side note, most running experts suggest not to run for more than 2.5hrs when training. They suggest to run more days instead as there are usually diminishing returns and increased chance of injury after 2.5hrs.

      • 4 weeks ago
        Anonymous

        I’ve actually been reading up on this exact question and came across this advice from a coach online. Thoughts on this? Logic seems pretty sound.
        I want to run a half marathon at the end of the summer/early fall and I wanna do it in 90 minutes or less. So I could definitely finish at this point in time, probably would need to shave 10-15 minutes off though as my long run pace is about 8:10 per mile

        • 4 weeks ago
          Anonymous

          is that Jack Daniels? I've seen similar but I didn't actually follow it. I went from 20mi/week to 40/mi in 6 weeks (I just tried to really pay attention to my body and not run through any real pain). That advice is probably better than what I did though.

  43. 4 weeks ago
    Anonymous

    I love the idea of running, but it makes me knees and ankles hurt. And I have a really fucked up gait, I feel like I look like an old man when running. I have no idea how to even begin to diagnose the issue either

  44. 4 weeks ago
    Anonymous

    Easy run 3x a week. 2x 2 hours and 1x 2+ hour. Had to cut it short today for work. Unfortunately in 2 weeks I have to switch to sprint sessions.

    • 4 weeks ago
      Anonymous

      Also, sorry I don't use freedom units.

      Haven't tested my 1RMs in a few months but lifting 80kg bench 5x5, 90kg squat 5x5, 130kg deads 5x5 and max out at 10 pull ups

  45. 4 weeks ago
    Anonymous

    I used to fucking love running (on a treadmil so I was a bit of a gay but I was able to do 5K in around 25-30 minutes, and that's after not being able to run for a minute at the beginning) but since I've started going to the gym and struggling with putting on weight I'm afraid it will just fuck up my gains irreversibly if I do cardio on my off days.

    Honestly I think I like running more than the gym, even though there's unique pleasurable sides to both. No idea how to combine these.
    >bruh just run after your training
    Yeah good idea to fuck yourself up.

    • 4 weeks ago
      Anonymous

      why not alternate between running days and lifting days?

      • 4 weeks ago
        Anonymous

        I feel like I'm too weak to sustain this and losing 400kcal~ every time I run on my off day will fuck me up with my shitty diet. I could just stop crying and try it out and do larger protein shakes to balance it out, I guess.

    • 4 weeks ago
      Anonymous

      Just alternate your running and lifting days. Don't do something retarded like ppl that leaves no time free for anything but lifting, do a 3 or 4 day a week lifting regime. Cardio won't kill your gains if you eat enough

    • 4 weeks ago
      Anonymous

      Wtf how is running after lifting going to fuck you up? I'm at almost 40mi per week and run after lifting all the time. Do you do legs everyday or something?

  46. 4 weeks ago
    Anonymous

    All i have is a pair of converse, i dont know if i can run with them without killing my feet.

  47. 4 weeks ago
    Anonymous

    5km, 3 days a week and between 10 and 15km once a week. Roughly 5min/km
    From almost never running a few months ago to having to remind myself not to run more than 4 days a week now so I don't ruin my knees.
    Not sure how beneficial it is for me physically but I feel pretty good after I'm done.

  48. 4 weeks ago
    Anonymous

    Anyone who isn't running to improve running, like for general cardio or fat loss, should just run long and very easy (i.e. extremely slow). Enough that you could recover and do it again the next day. It's a lot like lifting actually.

  49. 4 weeks ago
    Anonymous

    I just walk on the treadmill. Around 3.2-3.4 mph, 8-12% incline.
    I tried actual running but I'm pretty heavy(210lbs) and have shit form, so I hurt everything from my feet to my hips and couldn't walk for 4 days, now I'm scared to try again.

  50. 4 weeks ago
    Anonymous

    Started running 2 weeks ago.
    Can almost finish 5km no stop, but I keep getting side pain, any advices?
    Also if I run 3-4 timer week, would it be realistic to go from 6:30m/km to 5m/km in 1.5 month?

    • 4 weeks ago
      Anonymous

      Probably an old wives' tale but we were always told to hold a rock in your palm. Side stitch on the left, hold a rock in your right hand.

  51. 4 weeks ago
    Anonymous

    I want to run marathons butidk how to start

    • 4 weeks ago
      Anonymous

      You start running. Then you run more. And then you run even more.

  52. 4 weeks ago
    Anonymous

    Getting towards the end of C25K, running continuously for 25mins.

    Only problem I have is my left knee isn't happy. Not constant pain but it's definitely something I need to do something with. I also need to learn stretches before I go run.

  53. 4 weeks ago
    Anonymous

    I have tendonitis in my inner left ankle – any shoe recommendations?

  54. 4 weeks ago
    Anonymous

    Today's long easy, chill one average HR 138. Also lol at people asking if running 3 days a week is too much, I run 130km a week including every day

    • 4 weeks ago
      Anonymous

      Forgot image woops

      • 4 weeks ago
        Anonymous

        How much do you weigh?

  55. 4 weeks ago
    Anonymous

    Will running help my pp get harder? I know I'll live longer, but what use is that if my pp is soft?

  56. 4 weeks ago
    Anonymous

    most people on IST are too fat to walk let alone run.
    It would be like an elephant stampede and their joints can't handle it.

    that being said my biggest mistake in life was stopping a moderate cardio routine.
    lifting weights is easy mode, it literally never stops being easy. just add a tiny bit of weight and keep pushing until you're at your new goal weight.

    Running though, fuck me three days after running the body already stops losing the benefits of running and starts to become less efficient in the movements.
    Just run 5-8 minutes, three times a week. It's that simple. nothing more nothing less. the benefits last three days, you can easily do a monday, wed, friday and always have the benefits.

  57. 4 weeks ago
    Anonymous

    Am I gonna get bullied if I just run on a treadmill? It's much lower impact and the lower intensity just lets me chill

    • 4 weeks ago
      Anonymous

      No, but my cardio days consist of heavy bag training, shadow boxing, and core, followed by 3 miles on the infinite runner.

  58. 4 weeks ago
    Anonymous

    >that post-run watery diarrhea public bathroom handicap stall shit

  59. 4 weeks ago
    Anonymous

    I don't get how people listen to music when they run. I used to use an old iPod with an armband and just rotate pirated songs on it when I got tired but now it finally bit the dust. Now everything's a lot more complicated, phones are huge and heavy, and I'm not sure how wireless earbuds stay in especially while trail running.

    • 4 weeks ago
      Anonymous

      wireless earbuds stay in
      maybe you need to get better at holding your head level while running

  60. 4 weeks ago
    Anonymous

    did my first run yesterday (1 min run, 2 min walk, times 10), and now my left foot has this pain inside the inner bone and even though the run felt good I'm afraid to go again because I'm afraid pic related might happen

    I'm a 300lbs strongman type, so my weight might be the issue...

    • 4 weeks ago
      Anonymous

      Probably soreness in the tendons from too much mechanical stress. Being 300 lbs fat fuck will certainly put the strain on your feet. Try cycling or swimming instead.

  61. 4 weeks ago
    Anonymous

    Hill sprints/sprints are way better than regular running.

  62. 4 weeks ago
    Anonymous

    post more roons

  63. 4 weeks ago
    Anonymous

    I have a 13.1 mile run this evening for the first time ever. That's it.

    • 4 weeks ago
      Anonymous

      I had to bail. It was too hot and humid and I was stuck walking for a good chunk of it. Only completed 7 miles.

  64. 4 weeks ago
    Anonymous

    >cardio
    bitch

  65. 4 weeks ago
    Anonymous

    >eat a shitload of garlic
    >run on a trail
    >sweat smells of garlic
    >no insects approach me
    You don't use bug spray when you run outside do you?

  66. 3 weeks ago
    Anonymous

    >Peroneal tendonitis on the right foot puts me out from running for 6 months.
    >Keep injuring myself
    >Finally take it easy and be dedicated witt rehab
    >Can run again
    >Run
    >Get horrible shin splints on my left leg
    >Area hurts like a bitch on contact.
    GOD FUCKING DAMN IT.

    • 3 weeks ago
      Anonymous

      rowing, swimming, cycling, the list goes on...

      • 3 weeks ago
        Anonymous

        BUT I WANNA ROOON

  67. 3 weeks ago
    Anonymous

    Alright bros, gonna go for a run, wish me luck

    • 3 weeks ago
      Anonymous

      don't die anon

      • 3 weeks ago
        Anonymous

        I didn't

  68. 3 weeks ago
    Anonymous

    Ran 18km last nigh

    I ran 15km at 4:53 pace last week, feel like I had 0 energy at about 6-7km and the whole run was pretty gross this time

    • 3 weeks ago
      Anonymous

      And I forgot the screenshot

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