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Anonymous
Hey /fit/

serious question about running and the effects on the body. Long story short on my history. I started running 6 months ago at about 5 mins a run. Fast forward 6 months, minus 60 lbs and an hour of running a day later.

I run an hour a day but the last week or two have been fucking brutal. It starts out ok but the last 10-15 mins lately have been death. My question is, is this too much? I heard marathon runners do like 7 days of running but sessions like 30 mins, 40 mins, 45 mins, 30 mins, 40 mins, 1h30mins or something like that, not an hour a day.

As for pains.. my knees, shins, ankle, back of my ankles (especially mu right tenant), hips and my ass muscles.. (wtv the muscle is when I clench my ass) are fucking sore every day.. my back is getting sore now too.

I eat a fuck ton to give me the energy to run but is my body finally saying.. "HEY GIVE ME A BREAK!" ?

Also on my right foot my big toe has a blister and my second toe has a blister under the toenail.. is that possible even? I heard stories of people that do cros country trecking for like days on end getting that too.. I don't know.. Any advice or suggestions from /fit/izens would be greatly appreciated.
Thanks :)

Also should I try to mix it up and do some biking and siwimming on some days to give my body a break from the impact of running?
>> Anonymous
Drink less water.
>> Anonymous
>>330859
Hey its OP... um sorry its 2am here.. maybe im just tired.. but what the fuck does that mean? drink less water.. so I can die?
>> Anonymous
Hey its OP. I'm gonna get to bed since I have to get up early and finish some essays before work. I'll check back tomorrow morning. hopefully some people with some advice/suggestions or who have experienced what I have can give their feedback.

thanks!
>> Anonymous
OP, keep drinking lots of water.

Go get fitted for running shoes. Chances are if you're a bigger fella, you overpronate and need some shoes with medial stability. You need someone to check though.

Once you get new shoes, cut back a little, give yourself an off day, don't run as much. Give your body a little time to recover, then start increasing your time/distance again.
>> Siress
If you're trying to burn calories, you're better off running for longer periods of time. I've heard that the general rule is that you don't start burning fat till 20min into the run. From someone that lost 60lbs in 3 months by running, I'd say run every OTHER day for at least a hour at ~8min per mile. It gets easier and easier as your body copes and you tune your diet. As already posted, get fitted for proper footwear. You should never have blisters, foot pains, etc....
>> Anonymous
http://www.exrx.net/Aerobic/RunningInjuryVO2.html

"Also should I try to mix it up and do some biking and siwimming on some days to give my body a break from the impact of running?" Yes

"is my body finally saying.. "HEY GIVE ME A BREAK!" ?" Yes
>> Anonymous
Get some fucking Asics. Ever since I bought mine, I feel like I'm flying when I'm running. I also do 1 hour runs 5 days a week and rarely have any pain anywhere.
>> Anonymous
DONT RUN EVERY DAY!

Take 1-2 days break a week.
Sure you can go for a swim, or a walk, etc.
BUt dont hav
>> Anonymous
Variation is actually key here. Particularly in WHICH muscles you're working. You sound like you've very comitted, which is awesome. But you're in danger of hurting yourself.

First of all there aren't vary many marathon runners who JUST run 7 days a week. You have to change it up. Basically you can't rebuild muscle that fast and you will tear your legs to shreds. Which might explain why it feels so bad. It's also a kickass way to get yourself injured.

You need rest days for those muscles. Bike riding is a great alternative, though I still prefer running like you because I live in a big city. Varying your types of runs is key if you don't want to explore other exercise. Here's some running variations:

Hill repeats are good; find a hill run up. Jog or walk down and repeat. Running up or down hill will change the areas of muscles worked. Takes guts.

Track workouts. You don't NEED a track but it helps. Basically you're doing sprints here. Rest in between (i.e. stop running and walk). Go for the same amount of time you'd normally go but shorter and faster with rest.

Distance workouts. Say you've got some time to kill. Set a distance and just go that far. If you have to jog, jog. try to be as CONSTANT in speed as possible. It will take some getting used to and you'll have to try it a few times to know how hard to push or how much to hold back.

Running steps. Explains itself. Like hill repeats or sprints, higher intensity and diff. muscle set.

And for gods sake rest. Have days where you DON'T push those legs too hard.
>> Anonymous
>>331244

Hey it's OP, thanks for the great answers all.

As for the person I quoted, hill repeats sound like something I'd try. On my hour route (I live in a big city too) there's about 2-3 hills on some major streets I run on and on the way back I run down them.

So for hill repeats what is an appropriate number of sets or time spent on it? Do I run up and jog down the hill over and over till I want to pass out? Do it like 50 times? Or do it for an hour?
>> Anonymous
>>330834

google is your friend.
>> Anonymous
Any suggestions on hill repeats? how often do some of you do them?
>> Anonymous
Bump
>> Anonymous
Do HIIT instead of 1 hour steady pace.

Mixing in biking will help since the muscles you use in biking aren't the same used in running.
>> Anonymous
>>331183
I'd rather pay $150 less for some non-branded shoes that are just as good.
>> Anonymous
Well hai thar Fit

I'm about to start swimming to try and loose the fat that I've been putting on recently from been lazy.

My question is, what distances should i swim to achieve this?
>> Anonymous
>>332017
Understandable. But I bought mine 2nd hand for like 10 bucks but they feel as good as new. They are really are amazing for running, I felt a huge difference.