𓁟 host1.bitchan.one

𓀐 @3*PWno4F: Advice for new runners: - Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week); - It will feel like you're going slow, you are; don't worry about setting good times for a couple of months; - If you start to feel pain anywhere, stop and rest; - Don't try to copy what pros are doing. Do what feels natural; and - Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans). >Couch to 5k/Bridge to 10k Guides https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/ https://i.imgur.com/ef98R.png https://i.imgur.com/qNJIy.png >I want to run a fast 5k, 10k, half-marathon, or marathon https://www.runningfastr.com/ https://www.halhigdon.com/ cock and ball torture https://sites.google.com/view/sub-threshold/home >I want to stretch https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/ >Performance calculators https://runbundle.com/tools/age-grading-calculator https://vdoto2.com/calculator/ https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator https://lactrace.com/norwegian-singles

Knee was feeling better finally, so went for a run. My heart lost so much conditioning after 2 weeks off. Going to try and take it easier this time. Only four days/week and fewer miles for now. Saw a big heron in the river.

⧖expiring ~29d0/2 kept1d ago

𓀐 @9iNv-APU

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𓀐 @fEn~iqXV: >average cadence 188 spm Do you actively try to run at a high cadence or is that just your natural stride? I'm usually somewhere in the low 160s running at that pace, even when I try to focus on my form.+

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