Running excercise

[FrostBound]

Hey guys, lately i have been feeling really..REALLY lazy and im thinking of taking up running again, but im not really sure what i should go for, i used to train atheltics and i was a sprinter (400m sprint), but im thinking about running longer jogs (something to around 8 km). What can give me better results (results being  - Speed, durability, leg muscle). I dont really know much about muscle development, so if anyone has any tips or knows whats better please answer :3.

[blαh2355]

I'm not sure but if you want to run longer, you have to build up cardio endurance. At least that's what my Wellness(gym) teacher says all the time. Meaning you have to run at your target heart rate for a while. Other than that idk.

[FrostBound]

WEll my trainer mostly just jerked around with me, run as fast as possible, ignore breathing :/

[Samo]

I'm not sure but if you want to run longer, you have to build up cardio endurance. At least that's what my Wellness(gym) teacher says all the time. Meaning you have to run at your target heart rate for a while. Other than that idk.

Yes. Endurance is always better, you don't see people on the streets sprinting like mad. And you won't enter sprint races (I think).
Sprinting is more so a matter of mind control with your movements.
Try Mixing both up a little, with jogging being priority.

[FrostBound]

Should i also watch what i eat (to be fair i eat for 10 people a day, and im really skinny, insane metabolism), but can that still screw things up for me?

[blαh2355]

Should i also watch what i eat (to be fair i eat for 10 people a day, and im really skinny, insane metabolism), but can that still screw things up for me?

I don't think so, I eat a lot and I'm still skinny. As long as it's not slowing you down or making you fat, I think it's all right. Just don't eat b4 running

[FrostBound]

I don't think so, I eat a lot and I'm still skinny. As long as it's not slowing you down or making you fat, I think it's all right. Just don't eat b4 running

That i know, learned it the hard way, well thanks for the help :3

[coolzeldad]

To get the most out of running you might want to alter your diet a bit. I recommend to eat lots of complex carbs (breads, pastas), lots of vegetables like broccoli for calcium, and high quality white meats like fish and chicken breast for protein and essential fats. (if you aren't already, but yea still eat 10 meals a day xD) Try not to eat 3 hours before running.. or at least give yourself an hour and half before trying to run long distances.

I was a distance runner for 4 years in a row and a sprinter as well for 2 of those. I learned that there are 2 types of leg muscle, twitch muscle developed from sprinting and the other muscle focuses long distance. According to my coaches some of the design of the leg muscle is actually in your genes and you can't really change it later in life. This is to explain why some runners are better at sprinting than long distance.

Anyway, if you have normal feet make sure you get some really good shoes for long distance, it's extremely important for your shins and joints. Also, make sure to run on grass, sand, or another absorbing material even with shoes as it will drastically reduce damage to your joints. Avoid places with concrete, asphalt, or other hard materials. (Also, it takes a little bit to break in the shoes usually to where they will be more comfortable)

Before running, make sure to stretch amply. (DO NOT STRETCH AFTER, this has been linked to over stretching muscles and causing injury) I recommend stretching every part of the leg about 20 to 30 seconds.

I also recommend to make your runs consistent. Maybe start off every other day of the week until you build up stamina and muscle, then move onto every day of the week and longer runs, then possibly morning and night and longer runs.

Anyway, I think I covered everything off the top of my head. OH, I almost forgot - DRINK LOTS OF WATER. If you are thirsty than you are already dehydrated. Avoid soft drinks, beer, tea, anything with caffeine or lots of sugar. Juices are alright as long as they are actually juice and not 100% sugar drinks. You'll probably want to start drinking water twice as much as you are now and 3-4 times as much as you start running more. Also, on hot days double your water intake from whatever it was.

Alright then, if I think of something else I'll post it here otherwise happy running!

[whagman]

swiiiim fuck running

[Ἆxule]

Gym

[FrostBound]

To get the most out of running you might want to alter your diet a bit. I recommend to eat lots of complex carbs (breads, pastas), lots of vegetables like broccoli for calcium, and high quality white meats like fish and chicken breast for protein and essential fats. (if you aren't already, but yea still eat 10 meals a day xD) Try not to eat 3 hours before running.. or at least give yourself an hour and half before trying to run long distances.

I was a distance runner for 4 years in a row and a sprinter as well for 2 of those. I learned that there are 2 types of leg muscle, twitch muscle developed from sprinting and the other muscle focuses long distance. According to my coaches some of the design of the leg muscle is actually in your genes and you can't really change it later in life. This is to explain why some runners are better at sprinting than long distance.

Anyway, if you have normal feet make sure you get some really good shoes for long distance, it's extremely important for your shins and joints. Also, make sure to run on grass, sand, or another absorbing material even with shoes as it will drastically reduce damage to your joints. Avoid places with concrete, asphalt, or other hard materials. (Also, it takes a little bit to break in the shoes usually to where they will be more comfortable)

Before running, make sure to stretch amply. (DO NOT STRETCH AFTER, this has been linked to over stretching muscles and causing injury) I recommend stretching every part of the leg about 20 to 30 seconds.

I also recommend to make your runs consistent. Maybe start off every other day of the week until you build up stamina and muscle, then move onto every day of the week and longer runs, then possibly morning and night and longer runs.

Anyway, I think I covered everything off the top of my head. OH, I almost forgot - DRINK LOTS OF WATER. If you are thirsty than you are already dehydrated. Avoid soft drinks, beer, tea, anything with caffeine or lots of sugar. Juices are alright as long as they are actually juice and not 100% sugar drinks. You'll probably want to start drinking water twice as much as you are now and 3-4 times as much as you start running more. Also, on hot days double your water intake from whatever it was.

Alright then, if I think of something else I'll post it here otherwise happy running!

Well i drink loads of water every day (i live in the talest part of my city so going home is an excercise ), anyway i have a question, how does running on snow affect my muscles?

[coolzeldad]

Well i drink loads of water every day (i live in the talest part of my city so going home is an excercise ), anyway i have a question, how does running on snow affect my muscles?

No I don't know exactly... but depending on the depth of the snow might have different effect... I know it sort of compacts so it might be similar to dirt? However, if there isn't that much snow then it might just be the material underneath you need to worry about. If it is really deep it might be a harder workout xD

[Foofoojack]

stretch please


I forgot to stretch during my arm workouts and got pretty bad DOMS.  (delayed onset muscles soreness)


I can't straighten my arms.

[FrostBound]

stretch please


I forgot to stretch during my arm workouts and got pretty bad DOMS.  (delayed onset muscles soreness)


I can't straighten my arms.

Noted and ouch D:

[Viole]

Eat all organic foods and no meat like me.