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Starting to Run Anonymous
Dear /fit/,

I'm a recovering fatty, now putting some serious effort into turning things around fitness-wise. I want to start adding some running into my workout routine (at least running-jogging intervals and treadmill incline intervals). I've always sucked at running, and can only jog for a block or two before getting sore / out of breath.

What are the most effective techniques for increasing running endurance from a low level? I already bought some shoes that fit properly and provide enough arch support for my flat feet, and that helps a lot.
>> Anonymous
more running.
>> Anonymous
Stretching really helps.
>> Anonymous
Here, I created this for my exercise physiology class at Uni:

A) 400 m at max pace + 3 min Rest
Repeat 4 times
B) 1 mile at max pace + 5 min Rest
Repeat 3 times
C) 100 M at max pace / Walk 200 M slowly to recover
Repeat 4 times
D) Stadium running at max pace + 4 minute Rest
Repeat 4 times
E) 800 m at max pace + 5 min rest
Repeat 4 times
F) 20 seconds of all-out sprinting, 10 seconds of rest, thatÂ’s one interval. The aim is for 3 solid intervals at first, with 8 intervals being desired.
G) 4 mile LSD run
H) 3 mile Fartlek run

Cycle through all the letters, and start out with a M-W-F split. So week 1 is Monday = A, Wed = B, Fri = C. Week 2 is Mon = D, Wed = E, and so on. Cycle through for as much as you want, then switch to a 3 days of work, and 1 day of rest split. So M-T-W = A, B, C, Thurs = rest.
>> Anonymous
just run like there's no special rules or training routines, and if you actually as you say want to improve, it'll happen because you're giving it your all.
>> Anonymous
>>264523

Oh yea, what I meant was do the MWF split as long as you want, whenever you feel ready, and then switch to the 3/1 cycle
>> Anonymous
take some water with you. it helps a lot. if you're really overweight i suggest not jogging or running. walk as fast as you can without overexerting yourself. you'll be able to tell when you're ready to go start jogging, and then in the future running.

work your way up. can't say anything about your feet.
>> Anonymous
>>264523

ONE MORE THING lol. Feel free to tinker around with this schedule, its not set in stone. Adjust the distance and such, but always run your very hardest. To complete some of the runs you'll have to pace yourself, but run them at the fastest pace you're capable of performing.