/fit/ - Fitness, Health, and Feels

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>>147241

Nah but try to run on grass. A couple weeks of this ur knees will be bulletproof

>>147241

Run on a treadmill. They have suspensions built into them that help absorb the impact force of landing repeatedly. Although you can still do intervals if you manually play around with speed, I personally got good at running 4.5mph (or whatever the e-jew equivalent is) which is barely faster than a brisk walk and a mile can be completed in about 13 minutes. With time, increase speed and distance, I recommend 7k/h for 2km, at least 2 times a week. With each passing week, add speed in small increments until you can do one of two things:

>slow back down and add distance

>keep speeding up and add frequency (4x/week instead of 2 or 3)

You can do it!

>>147241

i started this november 2018 and already im going 30 minnute weighted runs 3 times a week.

its absolutely vital to stay in shape

you will progress fast and it isnt that hard. the hardest part is getting out of bed in the morning and running for 30 minutes str8. once u get that down, you're good too go, its all uphill from there, you can also start restricting calories and notice how you will go up and down in weight

i would say my runs burn around 300-500 calories but not certain

>>147241

Everyone has their own opinion on what you should be doing, what you shouldn't be doing, some people will say to put your head down and lean into the direction you are running, some people say you should keep your head up and maintain a straight posture. There's always debate over how to land on your foot, how high to bring up your knees, etc. etc.

All I can tell you is how I run, and I have just as much qualification to tell you how to run as the next guy. For me, I prefer to land on the ball of my foot, almost on my toes. I have a short stride, and I don't bring my knees very far up when I move forward. I think of it more of as "jumping" along with my calf muscles, similar to how I would jump rope. I try to focus on landing as lightly as possible, so that I can run silently along the trail. (I have been able to startle other runners because their footfalls were so much louder than mine, and I'm about 75kg) The idea is that your calves are absorbing the impact of your body weight, not your knees. Because your muscles should be handling all the impact, you shouldn't need to worry about what kind of surface you are running on, or what kind of shoes you need. For the same reason, my preference is for shoes that have very little padding or no padding at all.

I don't have any evidence or proof that this is a foolproof way to avoid knee injury, but I have been doing it for several years now with no issues at all. Although it will make your calves very sore if they are not conditioned for running to begin with.

>>147447

Found a video that demonstrates what I'm talking about. I tend to run similarly to how this African dude runs. Notice how quick his strides are, and how small each step is.he's also not flailing his arms around like whitey over here

OP here with an update. Made the switch to running for one and a half minute intervals. After more than a week of this, my legs gave up. Couldn't move up the stairs in my house without pain for 5 days. Here in Sweden, it's called workout-pain. Couldn't do much running like that, so now I'm behind schedule. Going to have to ease my legs into the schedule by staying on the week 1 instructions for a while.

BTW, thanks for the advice, dudes.

What are some good stretches to do before running on trails? I’ve got a state park by my house and have been running every day for a couple weeks now (with one day for rest), I’ve also changed my diet, but I’m still pretty heavy. I’m 6ft, 223lb, and 30bmi. My friend was saying the runs will take their toll on my legs so I want to try and curb to much damage till I’m in the proper running shape.

>>147521

As another anon mentioned, I can only tell you what works for me. Other people will each have their own idea about stretching.

Personally, I never stretch before running. I’ve heard that stretching before running is actually more dangerous, but I have no idea if that’s true. I’ve just never bothered to do any pre-run stretches and it’s never caused me any problems. I might stretch afterwards though, but only if I’m feeling sore. I’ll usually just stretch my calves, hamstrings, and quads with these:

https://www.verywellfit.com/leg-stretching-exercises-2696361

>>147521

Don't do any static stretches before running, they make you more prone to injury and won't really help you during your run. You can warm up with some dynamic stretches beforehand (https://www.runnersworld.com/training/g20862002/dynamic-warmup-stretches/ has some good examples), but it''s not essential. Static stretches are best after running.

>>147550

>>147564

cool, thank you. Thankfully I was already doing a few side lunges before running but I'll add a couple more of those stretches.

I've read that I should stretch before running. I don't. Instead, I'll walk a little bit in the treadmill (I already walk to the gym) and then run slow for a few minutes. Occasionally, I'll stretch after running and lifting, but only when I have time before work. Am I fucking myself yet or is this alright? I'm young.

>>147568

dont do any stretches anon. you will hurt ur feet.

just jog on grass or a soft track.

>>147569

correct. tim noakes "lore of running" say you should run 2-3 times per week, and walk twice as much on the other days.

give it 6 months OP and you will be a god. if ur like me you add weights every other day to your run for progressive overload.

>>147241

test

>>148093

A slower heart rate is not a sign of health. It's the opposite quite often. The main context in which you wouldn't want a fast heart rate is when it is supported by adrenaline, but when the heart rate is increased by the actions of thyroid hormone and anti-stress steroid hormones, it supports health and rejuvenation. Joggers are all likely candidates for self-inflicted hypothyroidism.

>>148101

If I’m not mistaken, a resting heart rate should be low though. From what I’ve read a resting bpm of 40-50 is considered athletic, where as you should be able to reach 150 to 200 while working out.

>>148105

You are mistaken. If the heart rate is high at rest for reasons that don't have to do with stress and adrenaline, then the level of energy is high and the organism is lively. A slow heart rate is reptilian. There is a reason mammals are warmer and have faster hearts.

>>148106

Could you show me a source on that? Everything I can find basically says this:

“A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute.”

>>148126

http://raypeat.com/articles/articles/heart-hormones.shtml

>The drug industry has been lowering the numbers for cholesterol, blood pressure, and blood glucose that are considered to be the upper limit of normal, increasing the number of customers for their prescription drugs. Recently, publications have been claiming that the upper limit of the normal range of heart rates should be lower than 100 beats per minute; this would encourage doctors to prescribe more drugs to slow hearts, but the way the evidence is being presented, invoking the discredited "wear and tear" theory of aging, could have many unexpected harmful consequences. It would reinforce existing misconceptions about heart functions.

>A basic property of the heart muscle is that when it beats more frequently, it beats more strongly. This is called the staircase effect, from the way a tracing of its motion rises, beat by beat, as the rate of stimulation is increased. This is a logical way to behave, but sometimes it fails to occur: In shock, and in heart failure, the pulse rate increases, without increasing the volume of blood pumped in each contraction.

> Szent-Gyorgyi found that estrogen treatment decreased the staircase effect, while progesterone treatment increased the staircase. He described the staircase as a situation in which function (the rate of contraction) builds structure (the size of the contraction). Progesterone allowed "structure" to be built by the contraction, and estrogen prevented that.

(It's interesting to compare these effects of the hormones to the more general idea of anabolic and catabolic hormones, in which more permanent structures in cells are affected.)

> The rapid and extensive alternation of contraction and relaxation made possible by progesterone is also produced by testosterone (Tsang, et al., 2009). Things that increase the force of contraction are called inotropic, and the things that promote relaxation are called lusitropic; progesterone and testosterone are both positively inotropic and lusitropic, improving contraction and relaxation. Estrogen is a negative lusitropic hormone (Filice, et al., 2011), and also a negative inotropic hormone (Sitzler, et al., 1996), that is, it impairs both relaxation and contraction.

http://raypeat.com/articles/articles/hypothyroidism.shtml

>In Eugene during a hot and humid summer, I saw several obviously hypothyroid people whose temperature seemed perfectly normal, euthyroid by Barnes' standards. But I noticed that their pulse rates were, in several cases, very low.

> The combination of pulse rate and temperature is much better than either one alone. I happened to see two people whose resting pulse rates were chronically extremely high, despite their hypothyroid symptoms. When they took a thyroid supplement, their pulse rates came down to normal. (Healthy and intelligent groups of people have been found to have an average resting pulse rate of 85/minute, while less healthy groups average close to 70/minute.)

>The speed of the pulse is partly determined by adrenaline, and many hypothyroid people compensate with very high adrenaline production. Knowing that hypothyroid people are susceptible to hypoglycemia, and that hypoglycemia increases adrenaline, I found that many people had normal (and sometimes faster than average) pulse rates when they woke up in the morning, and when they got hungry. Salt, which helps to maintain blood sugar, also tends to lower adrenalin, and hypothyroid people often lose salt too easily in their urine and sweat. Measuring the pulse rate before and after breakfast, and in the afternoon, can give a good impression of the variations in adrenalin. (The blood pressure, too, will show the effects of adrenaline in hypothyroid people. Hypothyroidism is a major cause of hypertension.)

>>148127

Unless I misread admittedly, I skimmed a bit, it looks like that is talking about normal and active heart rates which should be anywhere from 100-200 depending on how active you are being. A resting heart rate where you aren't doing anything should be lower for efficiency. A normal heart rate and a resting one are different.

>>148129

There is no need for "efficiency". Food and resources are not scarce, so a conservative metabolism is deliberately handicapping yourself to hold out for better times that will never come because now is the time to live—not later. A slow heart means everything is slow, including muscle repair and healing in general. The heart rate increases with vigor and vitality. Endurance runners arrogantly assume their heart rates have slowed down because they have improved themselves. In reality they have incurred metabolic injury by running their bodies into the ground.