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Long distance running Anonymous
Any runners here? I'm looking for some advice.

I started running well over a year ago when I was 5'11, 130 lbs, no muscle, and a fucking slug. I couldn't even run 5 minutes without getting gassed. Around Aug 2007 I managed to get to the point where I could run (er, jog) 3 miles in an average of 28 minutes. My best time was 26:50 I think. During that time my weight hovered around 140-145lbs.

Now my problem. I haven't run at all in about 4 months. I just weighed myself and I'm down to 125 and feel like shit. Originally I stopped due to serious shin splints and pain in the back of my ankles... but that's long healed and I want to get back to where I was. Any advice from runners on how to avoid that kind of shit while still making progress? Last thing I want is to injure myself and have to stop again.
>> Anonymous
No long distance runners on the 4chan?
>> Anonymous
That happened before because you were not taking the proper precautions. You really need to focus on stretching the legs and proper foot wear. I had that problem before I started running marathons, take it easy, its hard to not go full force, but your body will thank you for it. Also, if you can, try running on grass or sand at first.
>> Anonymous
>>733
I used to run but now im a fat fuck, though leg injuries never really bugged me. I suggest you don't really push yourself for a while until your back into the rhythm of things, but just keep running jogging or whatever.
>> SaiGAR_Loser !!2OQL1suPfp+
Long distance running is all about starting slow, real slow you fat fuck. There's alot of guides on the internet which I'm too lazy to copy paste.

You're going to want to put on some fat if you really want to run, like marathons and shit. Fat also helps regulate body temperature so if you're running outside you're definitely gonna want some of that.
>> Anonymous
Ouch, shin-splints are the worst. The easiest way to get splints is to constantly run on concrete, try to stick to dirt or asphalt. Also you might be running to hard on your feet, I try to visualize gliding to keep impact as low as possible. Usually when anything around my feet starts to chronically ache, it's usually because my shoes are about ready to give out. If your shoes are brand new, it might be because you have shoes made out of softer rubbers. The benefit of this is that you get superior shock absorbtion, but if you run every day like clockwork, your shoes don't have enough time to uncompress, giving you less and less support the longer you use them. You can solve this by buying two pairs of shoes and alternating every day.
>> Anonymous
not op but while were on the subject
how do i start runing?
im not overweight (66kg 1.8m) and quite healthy but i run out of breath in 1 min or less of runing and feel like shit afterwards (dizy very sticky sour spit in my mouth heartbeat goes CRAZY and doesnt go back to normal rate for atleast 15
i spent my last 10 years siting infront of a computer or a desk for the entire day
>> Anonymous
I'm actually going to try and start running (starting tomorrow) 6'1" around 145 pounds. want to tone up for the girlfriend.
>> Anonymous
>>940
That is a good idea, the problem with two pairs of shoes is one never feels as good as the other. There are new inserts that also help absorb the shock especially for runners but they are on the expensive side and some people are unable to run with inserts. Either way, good luck!
>> Anonymous
>>957

Yeah, even when you use the exact same brand of shoe(I do this), for some reason one feels shittier than the other, fucked if I can't find out why. If it bugs you that much, you could always buy a shoe with harder rubbers. New Balance shoes tend to have harder soles, but they feel like shit. We all have to find out ways to take the lumps, I guess.
>> Anonymous
If you're going on short runs, does it matter what type of shoes you have?
like all-purpose sneakers (not converse, that'd be insane)
>> Anonymous
>>951


One minute? You're either running way too fast or horribly out of shape.

First thing to accept is that you will always feel like shit when you push yourself to the limit, you just have to learn to love it.

Second, running and cardio in general is all about the ability of your body to replenish the muscle as it's being used. So, jog until you feel like shit, then walk a few minutes, jog to shit again, and walk again. Start with a total time of like 5 minutes (1min jog, 3min walk, 1min jog), and build it up to 20 minutes total. Then gradually remove the walking portions, until your body gets used to replenishing your muscles (thats what the walking periods are for).
>> Anonymous
>>982

Even short runs can add up to painful splints if you don't prepare properly and exercise good running habits. In the longer run, you could end up fucking up your knees and hips.
>> Anonymous
>>982

If you can find a good 400 meter track with that crazy rubber-like padding, the shoes don't matter as much. If you're aiming to make jogging/running a lifelong habit though, it's always good to keep a good pair of shoes with you.
>> Anonymous
>>988
thanks
how often should i be doing these runs?
>> Anonymous
>>1002

3 times a week, every other day (weekend off) is a good regimen, but you might need to scale it down to twice a week until your legs can adjust.

Always stretch your legs/calves before and after and keep hydrated, pulling a muscle because you were to lazy to stretch can set you back a week or two.
>> Anonymous
>>1024

Forgot to mention, it's a good idea to always add a 1-2 minute cooldown walk after any running to allow the build up blood etc. to return from your calves.
>> Anonymous
OP here. Hmm... I'll admit I used to run on concrete. Only alternative I had was to run in the long grass at the local park, which I couldn't stand as it was like trying to navigate an obstacle course. I had good shoes and form... always stretched (perhaps too much)... took days off and everything... but in the end the concrete won. Guess I'll just have to find a track.

>>1002
You sound like me when I started. Back then I used this as a guide, you should try it. http://www.coolrunning.com/engine/2/2_3/181.shtml
>> Anonymous
>>1074

Ugh I hear you man, grass is so terrible for running! The only thing worse is sand, you can't get any fucking feedback on that crap.
>> Anonymous
>>1087
Sprinting in sand is one of the most hellish things you can do.

For me, the track probably feels the best, but running around the track makes me feel retarded. I prefer runs that actually make you go places.