Hey Jow Forums most of the discussion on here is about lifting but I have some questions about running.
I recently took it up after doing nothing but lifting for the past 8 years and I’m enjoying it a lot. I am running 3 miles 3-4 times a week and I run at about an 830-9 min pace (super slow I know). Just wondering what are some good running programs? I really have no direction right now but I’d like to have some more structured training. What is the “starting strength” of running. I’d like to build up to a 10k and eventually a half marathon. Also are there good running programs that can be combined with lifting? I still am lifting 4 days a week upper/lower
The Nike app is a good place to start it has a beginner program and is capable of generating personalised training plans that adapt based on your goals abilitys and progress
The couch25K app worked fine for me in terms or their training program. The gps tracker fucks up regularly though. They also have 10,21,and marathon apps.
Ryder Baker
Find an actual course you like with some hills and easy parts, and then run it. Walk when you get tired, and run when you’re okay to run again.
Drink water and pay attention to landmarks when you need to walk. The next time you run, make it a point to go farther than each of thos landmarks before you walk again.
Focus on developing a rhythm. I like three steps for my breathing cycle, but it’s gonna be whatever you like. Take deep breaths through your nose and out through your mouth. You want your breathing to be controlled and bot eratic.
Make sure you save some time for a cooldown walk and stretching. If you walk with your hands placed behind your head like a prisoner, it opens up your lungs and can help you catch your breath.
Shoes matter. Wear running shoes and replace them when needed.
Drink more water than you think. If you have cotton mouth you’re already dehydrated.
Jace Russell
>most of the discussion on here is about lifting It's mostly relationship/dating, weed, beards, porn/masturbation, Bougie, veganism and other meme-tier diets, etc.
Daniel Foster
Adding on to others
Have an aerobic run once a week aka an LSD 5-6 plus miles depending on your level which is what that sounds like amd develop over time adding 1 mile to the LSD, i usually do it on Saturday
Track workout, super important to build your VO2 and stride mechanics as well as strength. This consists of 100, 200, 300, 400,800, 1200 1600 meter repeats and hill sprints etc. many workouts online to find, i do one usually on Wednsday
A light recovery run usually tuesday or thur or both, consists of your slow 2,3,4 mile runs
A moderate run, good effort, not all out but enough to get you breathing hard at the end anywhere from 3-4 then increase as appropriate.
Strengh training is important for this as well, which is what you already do ie leg days and back days and core
Otherwise diet appropriately listen to your body and stretch brother
I lift a decent amount but i love endurance sports already ran a couple marathons and doing a half iron man and some triathalons next year.
Joshua Rogers
Nice. Any advice on how to find these courses? I use strava to track my runs and I know they have those segment things on there. Just look around those to see what people are doing?
This is great info thanks man. What kind of stretching do you do? Do you have a routine? I never stretch honestly. I have considered trying out yoga
Luis Robinson
>smoke two or three cigarettes a day >running bro tells me if I quit smoking my VO2 max will shoot up and I'll go from a 12 minute 3km to a 10 minute
I know smoking is bad for you, but I don't know if I'd see any real improvement.
Working 60 hours a week isn't healthy either, user.
Gavin Phillips
If you're looking to up your stamina at higher speeds, start hitting 60-120s. If you can't handle that do 30-60s. Either way, short burst full-speed sprints are good to up your native running speed and help your stamina too. Just don't do dumb shit like my sergeants did, where you do a different exercise during the rest. It kills the whole point of it.
Colton Hernandez
How well does HIIT prepare you for distance running? Or are those just entirely different processes?
Adam Harris
I just make them up. It’s helpful if you’re not in a big city though because of pollution and traffic.
There are different things to consider. Running on sidewalks is going to be the worst for your knees because concrete is so hard. Asphalt is slightly better and has more give, but then you run the real risk of getting hit by cars, and you’re breathing a lot more pollution. If more people are around there’s going to be less of a risk of getting stabbed by blacks, so a hiking trail without a lot of uneven rocks might be something worth considering.
Also, an accessible bathroom is a plus, because nature is gonna call one of these days.
Ethan Jenkins
Is this a good way to improve on the Pacer, or can you only improve the pacer by doing more of the pacer?
I've been working on this shit for a couple months but I stalled out hard at the 10th level.
It’ll help a bit, but there is technique involved in running distance just like sprinting. They’re different.
Thomas Turner
The beep test isn't good for building aerobic endurance, it's for testing it. That's like taking the SATs repeatedly to get better at the SATs. Doing extended 30/60s or 60/120s is a lot better than just wind sprints constantly.
Jeremiah Richardson
I'm not sure how running is meant to help deliver a juicy, swole, shredded physique??
Maybe try PPL or PHUL?
Elijah Evans
Think of it this way, you'll always be better at running than someone who doesn't run, but you'll always be worse than someone who runs but doesn't smoke, and you'll never be your best as long as you continue to willingly ingest literal poison habitually.
Charles Nelson
Underrated
Cooper Hill
>upvoting a tripfag
Julian Stewart
I have severe joint issues. Years of skating ruined my knees. Shitty form on lifting hurt my elbows and shoulders. How can I into running without reinjuring my knees?
Eli Hill
Obsessively research stride length and footfall form and don't run more than a mile until you have it down perfectly, also make sure your shoes fit your feet correctly. A $30 pair that fits well is better than a $200 pair that forces you to fall too far back.
