File :-(, x, )
Anonymous
/fit/

I used to work out a while back and wa sin fairly decent shape. Since then I have definitely lost that shape and am looking to lose weight and such.

I was gonna start jogging again, but am wondering how much i should run and such?

Last time i tried i got shin splits and quit after a week, trying to avoid this again.
>> Anonymous
     File :-(, x)
Start with one mile every single day for a week, and gradually increase it a mile.
>> Anonymous
Keeping what sort of pace? Should i break to walk during the mile? etc etc.
>> Anonymous
>>296952
try to do a couple sets of 1 mile each (walking in between each set)
>> Anonymous
I forgot to add im also a smoker, so my stamind and lungs are shit.
>> Anonymous
>>296946
>every single day for a week

stupid idea.

vary your workout, have some shorter and faster days, and one big lengthier day, even if you can't hit many miles right now. and include at least one rest day, even if its been an easy week.
>> Anonymous
Don't stretch before you run either, sometimes that aggravates conditions such as shin splints. Always stretch muscles that have been warmed up. Hell just stretch only at the end of the run, that's when it really matters anyway.
>> Anonymous
Mon-Wed-Friday do a mile run.

Tues-Thurs, if there's a track or grassy park, do some interval training and/or plyometrics.

>>296952
Yes, just do what you feel. If you remember a personal best on the mile in High School or whatever, shoot to that as a goal. Incorporate weight training as well and do your running right after weights so you will be using your fat reserves while running.
>> Anonymous
around a 10 min/mile is a good easy pace, but really gauging the feel of your effort is best.

walking for a bit between running segments is fine and doesn't hurt the calorie burn much. if you can only hit 1 mile before breaking pace, perhaps take a short walk break every half mile for as long as it takes for you to get breating easy and such and see if you can't actually make 1.5 - 2 or more miles.
>> Anonymous
>>296968

I cant tell if this is serious or if you are fuckin with me as i know nothing about running. Someone else chime in anytime.
>> Anonymous
>>296976
It's true. It's more important to stretch after you work out. Google it. I run and I only stretch after work outs. I'm not sore. If anything, try it for one run and see how it goes.
>> Anonymous
>>296976
serious. don't stretch cold muscles, but a post run stretch is essential.
>> Anonymous
>>296965
Join the club, I used to run 5k's while smoking. You have to work a fuckload harder, but it's worth it to pass people with a cig in your mouth.
>> Anonymous
Do a dynamic stretch, and move your muscles around, just get the blood moving.

If you're like me and do a 30-minute run, drink an electrolyte supplement like Cytomax, or eat a banana afterward.
>> (USER WAS BANNED FOR THIS POST) ­
>>296995
how about you eat my cock
>> Anonymous
>>296994

I like the way you think
>> Anonymous
>>296995
fuck you and fuck electrolytes
>> Anonymous
>>296945
best way to get rid of shin splints is calves/leg workouts
do reverse calf raises
used to get shin splints all the time, after yrs of lifting... never get em anymore
>> Anonymous
>>297046

Yes, fuck me hard.

During a 65 mile hike, the electrolytes saved my muscles from what I thought was inevitable cramps. That, and raw sea salt with extra minerals kept my muscles replenished.