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Anonymous
Hey /fit/, I just starting running today and stopped at about 1.3 miles. I didn't want to go any farther because I haven't gotten that much exercise in a long time. I was wondering what a good number of miles would be to run 5 days a week or what I should aspire to run. Also, should I do any stretches before I run?
>> Anonymous
yeah
>> Anonymous
Just keep building up to 5 mile runs.
>> Anonymous
>>263976
stretches before and after. do enough so you know you've exerted yourself but not so much that you're tripping over yourself.
>> Anonymous
>>264570
no. do not stretch cold muscles, ever. this is a common recommendation to avoid injury. stretching at the end is the most important, and if you encounter stiffness during your run, then stretch after 10 minutes or so of warming up.

http://www.runnersworld.co.uk/news/article.asp?UAN=484
>> Anonymous
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>>263976
don't run the same distance every day. it does little good for you.

rather try to be able to do 3 days of low intensity runs at moderate distances of 3-4 miles, 1 day of speed work (such as intervals, or tempo runs for 1 mile warmup, 3-4 miles of fast intervals w/ jogs between or a moderately fast tempo run, then 1 mile cool down), and 1 day of a long run of 6-10 miles at an easy pace.

this will make you a beast, and keep you from getting bored. work towards it.