File :-(, x, )
Anonymous
Hello mis/fit/s.

If I'm going to take up running, how long should I do it and for how many days a week? I hear I should start running at 10 minutes and increase it by 10 each week.
Also, if I want to gain more weight, what are some cost-friendly foods?
Pic unrealted of course.
>> Anonymous
have fun in a year when you're running 10 hours a day
>> Anonymous
     File :-(, x)
>>382862
Fuck you.
>> Anonymous
>>382862
lol

Stop planning your workout and go out and RUN OP. See how far you can go (take it real easy the first time, or you're gonna think it sucks and never be motivated to start again).
>> Anonymous
Start at 5km really slow, a mixture between walking and running. Gradually increase the pace, over weeks. Do not increase rapidly as you risk injury due to your body not being prepared for that kind of activity coming from a long period of idleness. When you start to feel comfortably with 5km, start to increase by NO MORE THAN 10% pr. week. Do not increase distance and speed at the same time. Big no-go.

Also, don't get stuck in just running. Take up other activities. Swimming is an excellent way of strengthening your body while not placing the stress on it that running does. If you can't swim take swimming lessons. I guarantee you they are worth the money you pay.

Join a gym and lift weights, focus on strength and endurance. First you want to build a foundation on strength. 2 months lift 8-12 rep's of 3 sets. Do the whole body in one session. By 8-12 reps you should not be able to lift anything more when you are finished on the 3'rd set. Other 2 months focus on endurance, where you lift 15-20 reps in 3 sets. A very important advice here is to warm up properly. Run light for 15 minutes, till you get a sweat and pump iron.

When you are done (with all forms of physical activity), do a stretch (static). This will increase the flexibility of your muscles and decrease chances of injury. It's also nice to be flexible as you can introduce some nice positions in the bed your girlfriend ;)
>> Anonymous
>>382897


As for foods, eat lean meats such as fish and chicken, add it with rice, vegetables, whatever. Just don't go and buy McDonalds food or eat candy. If you follow up on this you will notice how bad your body reacts to such stuff. Do some searching online, there's plenty of recipes for healthy food and they tend to be cheaper than other foods (but require more time to prepare though).

Hope this can be of help to you and some other people on 4chan.

When I started running I had been eating unhealthy for years, smoked for 8 years, done drugs for 4 years and now my doctor says he cannot see that I have ever smoked since my body's repaired itself.

Physical effort is pain, but it is well worth the pain and gradually as your level of fitness increase the level of pain decrease.
>> Anonymous
thx