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Anonymous
Hello /fit/ies!

Over the past 9 or so months, I managed to somehow lose about 50 pounds and get myself below 190. This seems to be the bottom for me though with my current habits of eating a little better and lifting weights at the gym. I would really like to start building up my endurance and stamina, so I'm going to start jogging. This is where I need help, because I don't know anything about it.

Until Tuesday, I have a whole college campus available to run around. It's fairly level with some steep hills and shallow hills. I'm willing to run around it daily if that's what's best.

After Tuesday, I go home and live in the country. Part of the route I would take is steep as a motherfucker and the rest is flatter than New Jersey (and that bitch is DAMN flat).

I'm not sure how many miles each route would be, but the campus is probably about 2 around, and the route at home is more like 5 or so, but I could cut parts of it off at first.

What should I do? How should I start out? How often? How fast should I be running? I have no stamina right now, so I'll probably be out of breath really quick. What do I do when that happens? Slow down? Break? Keep going and suck it up? I'm an idiot with this stuff, please help! \o/
>> Anonymous
the nice thing about outdoor running is that you can sort of tell when you need to go faster or slower based on how hard you feel you're pushing yourself.

generally, for in-shape runners, sub 8:00/mile for at least 3 miles is a good goal
>> Anonymous
I am/was in the same exact position as you, OP. I've lost 55 pounds in six months and I've started to plataeu and began an exercise program.

>What should I do?
I'll get there, young grasshopper

>How should I start out?
I think a good way is to learn basic running technique (water, good shoes, deep breaths in through nose and out through mouth, etc.). I, personally, started out walking mostly. I slowly incorporated jogging by alternating jogging and walking. I'm still doing that but increasing the amount I jog.

>How often?
I do it every day, as long as you're not pushing yourself too hard.

> How fast should I be running?
A steady pace, I'm no expert but I don't think running for speed should be taken into consideration until you have your endurance/health up to par.

> be out of breath ... What do I do?
Start walking, but don't stop altogether. Remember deep breaths in through your nose and out through your mouth. You'll get better with that the more you run, it's part of building up your endurance.
>> xrkfrm !O4ZEpB7lss
>>100439
>deep breaths in through nose and out through mouth

this is a point of contention even among really good Xcountry runners... personally, I'm a mouth breather while running.... others go in through mouth and out through nose.... point is to make sure you get enough air


all other advice here is sound
>> Anonymous
>>100447
>100439 here
Thanks. Like I said, I just started running, so I appreciate any feedback on my feedback.

The nose method is helpful because I'm able to control my breathing a little better. When I breathe in and out through my mouth, I tend to subconciously start speeding up my breaths so it turns into rapid short breaths and I lose it.
>> xrkfrm !O4ZEpB7lss
>>100457
ah, I time my breaths with my footfalls, 2 in 2 out.... really, the in through nose method works great for most people