*** BGOL Runners: Motivational Thread for Long Distance Running ***
- Thread starter 4 Dimensional
- Start date
45 minutes of weight training
30 minutes of running (treadmill and minus 3 minutes for warm up). Trying to run atleast 2 days a week.
Could’ve gone longer but had to log in for work today lol
I do HITT 3 days a week because it's get my heart rate up and I burn a shit load of calories. Just makes me feel better afterwards. Tuesday is a typical HIIT day. Also focusing on getting in close to 8 -10,000 steps
About to start using this portable sauna more to get my limbs relaxed more
30 minutes of running (treadmill and minus 3 minutes for warm up). Trying to run atleast 2 days a week.
Could’ve gone longer but had to log in for work today lol
I do HITT 3 days a week because it's get my heart rate up and I burn a shit load of calories. Just makes me feel better afterwards. Tuesday is a typical HIIT day. Also focusing on getting in close to 8 -10,000 steps
About to start using this portable sauna more to get my limbs relaxed more
This was my first run since November 26th. My streak of 6 miles or more per week stopped at 8 weeks in a row. I had some back soreness and it’s been cold as hell outside lately so I took time to recover. Today felt much better because the temps got into the 50s and by back feels a lot better.
What times during the day do you like to exercise?
I try to go in the mornings between 7 and 10 am.
I’m up at 5:30am during the week. Weekends sometimes the same time or like 7am.
I’m an early bird and like to get it over. Plus I feel better during work.
Nice. I’m developing a different type of relationship with time the older I get. I sense myself taking on more responsibilities.
I’m trying to keep my health in check during this process and exercising earlier helps. I can’t do 5:30 am. I did when I was in Vietnam back in May, but that’s because my time was out-of-wack. Lol
I set a personal record for my fastest 10k this morning. I was able to keep all 6 miles under 9 minutes. I’m also a little heavier (196 pounds) than I would like to be, but I usually gain weight during the colder months.
I’m going to recover for the next several days and run again Wednesday or Thursday. I’ll like do 5k.
I’m going to recover for the next several days and run again Wednesday or Thursday. I’ll like do 5k.
I used to run but my doctor said that it's too much impact on your joints and over time, it would not be kind to my knees, hips and other joints. He suggested swimming, biking and other low impact exercises. There's a guy at my job that was always athletic and he said he got both knees replaced because he ran 5 miles 6 days a week for decades.
Running is very good exercise but I ride my bicycle about 1000 miles every season. Keep up the good work though... some people run and they seem to be just fine.
Running is very good exercise but I ride my bicycle about 1000 miles every season. Keep up the good work though... some people run and they seem to be just fine.
IMO, 5 miles 6 days a week is overkill. There is no time to recover. I give myself 3 days of recovery for anything longer than 4 miles. And I’m certain that guy at your job ignored a lot of signs from his body telling him to chill.
I’ve seen on Reddit where some people run +25 miles a week, too. I didn’t even do that when I trained for the half marathon.
But you’re right, running can be punishing on joints and not everyone has the physique for long distance running.
You're right. Recovery is EVERYTHING! I see sooo many people overtraining at the gym, doing chest exercises for hours, and doing it every day. Their muscles don't get any bigger over the years. They're going to pay for that overtraining one day. It sounds like you're doing it the right way.
I run two to three times a week with a weekly goal of 6 miles. I had a 36 week streak last year until it got too cold outside.
I’m working on speed, but I’m scared to get injured
My heart rate can get up to 181 beats per minute. That’s a crazy feeling.
You want to really set your age back, run with resistance.. Like hand weights/weight vest...
Bruh that shit keeps me looking tight and not fragile, like a lot of dudes look when they run
and don't get efficient amounts of protein...
also, very important for my runs
THE RIGHT MUSIC PLAYLIST...... bruh the RIGHT music I could easily extend my runs an extra mile or two...
I have the open ear headphones by shox, best headset for running if you ask me... it ain't noise cancelling and don't
even try takin it on a plane, but for running outside, Listening to music and NOT having it effect your situational awareness ..
them open ear style headphones are the way to go...
Also add protein shakes and push ups to your routine, Have you looking like A BOSS in your clothes, when you run with a weight vest,
It really helps with your posture, and prevents you from looking like a pencil neck prick !!!
I got the Xvest, but you can get much more economical ones on Amazon... and for hand weights I got
Ol skool heavy hands and was able to find ten pound weights, so I got twenty pounds each hand....
When i have the time i try to run 5 miles minimum everyday,Sundays for long runs. I use epsom salt bath, foam roller, massage gun, and massage spas to recover. I stretch everyday regardless of what. Also a lot of these new shoes have some wonderful foams, get new running shoes every 6 months. I think for runners it becomes more about the mental release than the physical after a while
You're right. Recovery is EVERYTHING! I see sooo many people overtraining at the gym, doing chest exercises for hours, and doing it every day. Their muscles don't get any bigger over the years. They're going to pay for that overtraining one day. It sounds like you're doing it the right way.
Plus, your chances of injury dramatically decrease when you recover correctly.
I've had a much better performance, too.
My resistance is the numerous hills I have dealt with on my routes. Especially that nasty 100-foot elevation gain on my last mile. It's a real tester for my endurance, especially when trying to maintain my pace.
Now, my playlist is on point. It consists mainly of NYC 90s hip-hop with classic southern tracks from the 90s at a great tempo. I don't run with headphones because I run in many residential areas, on sidewalks, and sometimes on the road. I have an armband that holds my phone. It works great when I run in the rain, too.
I used to do pushups after my run, but I was so gassed afterward that I didn't have much left to do it. I was doing 30 to 50 pushups and 100 on the jump rope.
Time management is key to how much I run, hence why I haven't been able to train for another half marathon. I would love to, but I must allocate at least 2 hours plus recovery after the run. It might also knock me out for a good nap after I eat. It could be a total of 4 hours needed.
I need some new shoes, but the ones I have now still perform very well. I've had them for over a year now. I've put over 400 miles on them.
Nice man, i had to search for my PRI set a personal record for my fastest 10k this morning. I was able to keep all 6 miles under 9 minutes. I’m also a little heavier (196 pounds) than I would like to be, but I usually gain weight during the colder months.
I’m going to recover for the next several days and run again Wednesday or Thursday. I’ll like do 5k.
These days just gettin thru the runs is good enough for me
Nice man, i had to search for my PR
These days just gettin thru the runs is good enough for me
That's a great time. My goal is to get to 52 minutes and ultimately under 50 minutes. I don't know how possible that is, though. The 52 minutes is doable, but I'm not sure I can sustain an 8-minute pace for 6 miles to get under 50.
The last time I ran 8 miles straight was November 29, 2022, at 1:17:45. I didn't realize it was that long ago.
I feel you on just getting through the runs. If I take more than a week off, then that's how I feel.
My fastest mile is 7 minutes and 7 seconds. I was so close to getting under the 7-minute mark.
Crazy thing for me is, i can wake up tomorrow and go run a half if I'm the right mental mood if not 5 miles can be a struggle.
If I start my run off thinking about food or water, I already know it’s about to be a struggle
My resistance is the numerous hills I have dealt with on my routes. Especially that nasty 100-foot elevation gain on my last mile. It's a real tester for my endurance, especially when trying to maintain my pace.
Now, my playlist is on point. It consists mainly of NYC 90s hip-hop with classic southern tracks from the 90s at a great tempo. I don't run with headphones because I run in many residential areas, on sidewalks, and sometimes on the road. I have an armband that holds my phone. It works great when I run in the rain, too.
I used to do pushups after my run, but I was so gassed afterward that I didn't have much left to do it. I was doing 30 to 50 pushups and 100 on the jump rope.
Oh yea HILLS are GREAT for legs, and HEALTHY legs are the key to longevity... but bruh, trust a real knigga,
when you run with a weight vest, the third day you are going to look in the mirror and be like.. gatdam...
did I fall into the fountain of youth...
If you notice most long distance runners have small upper bodies and skinny necks... weight vest negates all that shit bruh...
HILL running is the shit... no doubt... but that focuses on lower body, hamstrings, glutes...
but a weight vest gets all that.. hey NO rush.. you doing that damn thing, Im just saying, when you ready to up your game..
Your endurance core strength will go through the roof,
and it really gives you that TOTAL ATHLETE look,
not the fragile runners look.... but this thread is MUCH NEEDED and I look forward to hearing
other folks running tips and tricks...
SUBBED
ALSO what are your supplements.. RUNNERS MUST HAVE SUPPLEMENTS you lose a lot of HEALTHY shit along with toxins
when you sweat..
Multi Mineral and Multi Vitamin is a must, to keep your immune system up and to tell
DISEASES to kiss your muthafuckin ass, ain't no room for that shit in a body with a healthy immune system...
experimental drugs.. BE DAMNED!!!
I see. This sounds like an excellent alternative to doing pushups. I will try this out and see how my physique and performance change.
The only supplement I take is vitamin B. I do regular bloodwork at my yearly checkups, and everything is good. The vitamin B gives me a nice boost. I gain all my other "shit" through what I eat, which is most carbs, greens, and so form of protein (fish or chicken). The greens are necessary to clean my digestive system from all the bad shit I may eat.
I eat all the berries to build my immune system, but I'm soft on protein, which helps with muscle building and repair.
I've been sick three times this year, one of which was COVID-19. But I got through each one in two weeks.
Physically and mentally, I feel GREAT.
Even when it's time to suffer and go through life shit, being healthy physically helps with the mental aspect.
Bruh I promise you, once you endure and do the weight vest and some hand weights... You will feel good three days later,
and shit will SHOW WHEN YOU WEAR clothes..
ESPECIALLY BLAZERS AND SUITS.... bruh ALL YOUR SHIT WILL FIT YOU BETTER BRUH!!!!
and plus the hand weights will help you punch with IMPACT.. the goal in life is to always avoid fighting
using your brain, but a real knigga is ALWAYS READY, them hand weights will have a real knigga ready
in a JIFFY bruh... damn I said JIFFY, I sure aged my ass.. LOL...
You know what I love the MOST about running, the RUNNERS HIGH bruh... when you run and
start to ZONE OUT.. bruh that's the greatest feeling in the world..
Then when you get home and take that shower, BRUH... heaven on earth.....
if folks are not experiencing this after the age of thirty...
then they are headed the wrong way...
The supplements I use are VIt C A, Ginseng, B12, and VIT E...... and tons of water...
bruh what we are talking about HERE is nothing short of
THE KEYS TO MATURING GRACEFULLY.... and LOOKING GOOD AS FUCK IN YOUR FITTED SUITS!!
Making money is nice.. BEING AN FEELING YOUR BEST IS
THE GOOD LIFE!!!!
THIS THREAD IS GOING TO BE THE KEYS TO
THE GOOD LIFE!!!
LETS GO!!!!
I WANT US ALL TO BE HERE in the next FIVE DECADES!!!!
DONT GIVE A FUCK IF YOU 70...
If you 80 Next four DECADES is doable!!!!
don't fool yourself we in a NEW AGE NOW,
KNiggas going to be living well past a hundred
if THEY PLAN
NOW!!!!!!!!!
dudes who trusted doctors and did everything they said, and STILL SICK
NEED TO REALLY TAKE HEED BRUH!!!
I’ve been a runner my entire life. This year I started to suffer from achilles soreness & inflammation after running 3 miles everyday.
Went to the doc & he referred me to a physical therapist. He recommended to strengthen my calves. I do weighted calves raises 5 times a week & can run miles with no pain.
If you’re a runner, ensure you strengthen your calves.
I also incorporate sprints into my routine.
In Oct I ran the Army 10 miler & B-more half marathon the following week. (In Shockz open ear wireless headphones)
Went to the doc & he referred me to a physical therapist. He recommended to strengthen my calves. I do weighted calves raises 5 times a week & can run miles with no pain.
If you’re a runner, ensure you strengthen your calves.
I also incorporate sprints into my routine.
In Oct I ran the Army 10 miler & B-more half marathon the following week. (In Shockz open ear wireless headphones)
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Hills are the best training! I train on my bike on numerous hills. I have one the is 21 percent grade that is about a mile long!! Talk about crazy heartate... I've posted on here that my HR is one eighty something on some of my hills.... the average person would just keel over and die, lol. Hills are some of the best training for endurance and overall cardiovascular health.
I get prepared for those hills while I’m running. Sometime the anticipation and steal some of my momentum.
A 21% grade is vicious. 10 to 15% is about the highest for me.
I haven’t pushed my HR to 180 is a minute. About 175 are my normal peaks now of days.
This was my run from Friday. I ran 4 miles in a decent 33:10. It’s not my fastest but I’m happy with time. I had a nasty incline on this route that caught be off guard, but I beasted through it. Heart rate reached 179
Beats per minute.
russian flag gif
Beats per minute.
russian flag gif
As the year comes to an end, I’m definitely going to make it over 300 miles for the year. This will be my fastest year (since 2018) with an average time around 8:30 per mile.
I had a lot of time off from work this yr. Was able to put in a lot of work
I had a lot of time off from work this yr. Was able to put in a lot of work
Whoa! 500 miles was my best. That’s impressive work.
Which app is this cuz?This was my run from Friday. I ran 4 miles in a decent 33:10. It’s not my fastest but I’m happy with time. I had a nasty incline on this route that caught be off guard, but I beasted through it. Heart rate reached 179
Beats per minute.
russian flag gif
You like the strava app?I had a lot of time off from work this yr. Was able to put in a lot of work
Adidas App
Its cool, does the job. Haven't tried any other tracking apps so dont really have a comparison
My last run of the year was my fastest 5k for the year (24:42). I finished with a total of 307.5 miles with an average pace of 8 minutes and 31 seconds. My average run was 3.4 miles. I ran over 22 miles a month except January. Overall, I’m satisfied with my work. I look forward to continue it and see what type of personal records I can break.
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