u/SushiMiaa

Hi, 18F and Im on my 3d month doing the recommended routine, I havent made any significant improvements but Im taking my time. At first I did it 3 times a week as its recommended, but now due to work and school, I was able to go only 2 times a week. I used to be a gym rad and did a 4 day a week split. Dont get me wrong, I like the routine, but because its full body, I have hard time finishing it sometimes. I would much rather do something more isolated, like an upper/lower. Would it be as effective as the standard full body program? I would go two times a week and then later in summer, maybe even 3-4x a week. How do I structure it? Do I do core in both upper and lower days? These are my current go-to exercises.

Pull-up progression: Negative pull ups, scapular pull ups if i feel weak that day
Squat progression: Beginner shrimp squats
Dip Progression: Support bar hold or assisted dips on a machine
Hinge progression: Single legged deadlift
Row progression: Incline row
Push up progression: Standard push ups

Core triplet: Pallof press on cable machine, Hanging Leg raises or leg compression (the lsit exercise, idk the correct name to it, Single leg glute bridge or Arch body raises

Thanks for any replies

I bought an used gravel bike in March. I had to change the tires and one brake so far. I bought one small bag and a bottle holder so far. I can do long rides (my max since march was 100k) and Im thinking of upgrading my bike a bit. What shall I do first? I dont even have cycling clothes apart from some low cost/quality bike shorts which dont work that well. Do I buy a bike computer? Aero handlebars? (i hate sitting straight on longer distances). What do you guys recommend? Also Im little tight on the budget, but I just really wanna make my bike more enjoyable to ride.

Hi, first of all, I dont wanna blame this on David, its all my OWN fault and I take responsibility for it. What spread by this post, is awerness for young people, who are incredibly fragile and easily influenced.

Im 18 now, I read Cant Hurt me last year as a 17 year old stupid girl with ongoing ED and obsession with ultra running.

Not a best combo right?

Even when I was 46 kg, working out 4 times a week, mileage going to 70km a week with massive elevations after only 3 months of running, I was still convinced I could do MORE.

Ran my first trail marathon just 4 months after I started running, and with a good time aswell. Then boom, I developed two painful points in my foot, which of course, I ignored, cuz I wasnt a pussy.

In february I faced myself finally, I was under recovered, my performance has masivelly dropped as my body couldnt keep up, and I was told I had two stress fractures. This made me stop running entirely until two weeks ago. After a MRI scan in May I found out that I had two Acessory bones and Sesamoiditis, which were the causes of the pain.

These past 4 months were the hardest in my life. Ive gone throught terrible depression and frustration that I cant run. Everyone else ran, all time time, all of the races Ive signed up to and spent all of my money on.. and I was behind.

I had to give up my Goggins mindset, as it was ruining me, I realized that to live happily, I shouldnt be just focusing in performance and my self worth isnt based on my achievments. We deal with so much shit nowadays and adding more pain isnt the solution. Im not saying being disciplined and tought isnt a good trait, it is, but everything has its limits.

Im now very much happier, even though I cant run 20 km in 5 min pace or do massive trails, Im satisfied with my 2 km runs two times a week and I just enjoy the nature around me. I do calisthenics, but not strictly, when I feel week or my period is approaching, I dont go and treat myself with a book or a good slice of cake.

In conclusion, David is insanely inspirative and I admire him to some point, but you have to find your hapiness by yourself, and sometimes we thing that achieving things and performing good daily will give us the satisfaction. Spoiler alert, it doesnt, even after running a marathon, after completing a 100k on a bike, I never felt happy or proud of myself. The only thing it did, was clear a path towards another crazy self-destructive goal Ive made up for myself.

Yall just love youselfs and enjoy your life :)

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like

Hi everyone,

I’m looking for some advice or shared experiences regarding Type 2 Os Tibiale Externum (accessory navicular) and sesamoiditis.
A bit of background: I am primarily a trail runner. Before this started, my mileage was pretty standard for me—about 50km a week with 2,000m of elevation. In February, I developed pain in my left foot (later diagnosed as the accessory navicular) accompanied by sesamoid pain in my right foot, so I stopped running entirely.

Here is what my timeline and treatment look like so far:

March: Had an X-ray confirming the Type 2 accessory navicular. Since then, the pain actually worsened a bit, and my right accessory bone started hurting too.

Imaging: A recent MRI showed some localized inflammation, but everything else looked structurally intact.

Care & Footwear: I’ve seen a podiatrist and got custom orthotics. My daily go-to shoes are Hoka Challengers.

Activity: I dropped my daily step count as much as possible and switched entirely to cycling.
Rehab: Other than cycling, I do single-leg balance work daily to strengthen my arches. Other arch-strengthening exercises simply hurt too much to do right now.

Despite all of this, I haven’t seen much improvement, and the pain fluctuates constantly. My ultimate goal is to avoid surgery and get back to running long-term.

Over the last two weeks, I bought new running shoes (Hoka speedgoat 6)and I tested the waters and tried running 4 times. The pain was manageable and never higher than a 4/10, and always only in one foot at a time.

I’m feeling stuck and don't know what to do next.
1 Can I slowly start building my running base back up if the pain stays at a 3/10?
2 For those with Os Tibiale Externum, how do you manage the day-to-day pain?
3 If you opted for the surgery, what was your experience and return-to-running timeline like?

Hi, I only workout outdoors as its now summer where I live. The weather has been terrible recently and Im unable to workout outdoors, as I carry my laptop with me and have to stay dry for my job later on. I live in a far village and dont have time to get home after school as I work later in the afternoon. What do you guys do? Will a casual gym let me complete the whole RR? How do I modify my workout prior to working out in the gym? Also when winter approaches Id need to make some changes and working out outdoor is impossible. Thanks for any feedback.

Hi, I think my nutrition is a big cause of why my strenght isnt growing much. I dont have the healthies eating patterns and either eat a LOT or almost nothing. I usually workout after school right before work and have to carry both my lunches and dinners. I want to start incorporating regular pre-workout and maybe even post workout meals into my routine. What are your go-to choices? What is the right timing? (both before and after) It should be easy to carry in a bag, cheap ideally and mostly made of whole foods. Thanks for any feedback!

Hi, Im pretty new to videography and would like to record cinematic-like videos/photos. Can yall share some tips/settings? I have two diffrent lenses: Canon 50mm and Tamron 18-270mm Di II VC. Thanks for any replies.