{"contentHash":"5040ea93e631786bb836ded2ed6c6c97b57862393beb50b41370d5f2896174b6","protocol":"bitcoin","authorPubkey":"a4a4bd959407693d13170ce4758275fbc6909638d7a4884029b6783f1a4dd6bc","text":"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","topicHash":"8e0916fc91745818129463af6763b19b095a396fa9b9a911ca3d4d899d13d0b2","topicName":"fitness","parentHash":null,"costSunk":"0","biasSupport":0,"biasOppose":0,"biasVouch":0,"biasNull":0,"blockHeight":null,"confirmations":0,"timestamp":"2026-11-07T15:04:18.050Z","tripFp":"07ebb55150a6","viewCount":0,"powDifficulty":0,"relation":0,"ephemeral":true,"nonce":"fad9fe2ac37bdc8a","sig":"bd176179780654fc4884d5ef3b6b68e177b66be67bf0e6126d40da355212b0780be83bdd951a50f533453c6824cbeee87df01817ad986406f35794933c7b83d4","ephStamp":{"blockHashHex":"00000000000000000000560a36ded3cbb174d78fd619fb01370ae53a300639f4","nonceHex":"1a18010000000000"},"replyCount":24,"chainReplyCount":0,"vaporReplyCount":24,"clusterSize":33,"receiptHeight":974942,"expiryHeight":979262,"authorMarks":{"since":"2026-11-04T19:03:55.430Z","via":"sight","inscribed":0,"likes":0,"biases":0},"lang":"en","servedBy":{"host":"6af58b1822e0cabfe57d76540f745d059b438f489a796ec6a705c6540233845e","t":"2026-11-08T19:35:05.977Z","sig":"2db74b356a2523857835cbd6759ad4498febd1cc6b279272aa8578e4e1561ca81ea83f63aa946937efa549c41db56327a91ede43201df59fe9722c18ed4e5efa","h":"00000000000000000001040127bdde4fe2ad99f8304508c3f11a91301c8f5bca"}}