{"contentHash":"f0ec3f0c96601eb04441e7c0c964138782372f36f5e048bdc7a8c97c5fdb86e4","protocol":"bitcoin","authorPubkey":"7e4e027102da84a181620340dd70a632964efcc920152d8961ce196997df62c5","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":"5040ea93e631786bb836ded2ed6c6c97b57862393beb50b41370d5f2896174b6","costSunk":"0","biasSupport":0,"biasOppose":0,"biasVouch":0,"biasNull":0,"blockHeight":null,"confirmations":0,"timestamp":"2026-11-07T15:04:18.737Z","tripFp":"96fc757bf8eb","viewCount":0,"powDifficulty":0,"relation":0,"ephemeral":true,"nonce":"cd2ee927094fb3ae","sig":"0d4f79c6f17a9732f17becea450d4a695b639df50261563a0830d98ab1079274ddd9b1bb11ce1d13dfa24696a5187353fa99a5a58fa646141ce4e1881aec8152","ephStamp":{"blockHashHex":"00000000000000000000560a36ded3cbb174d78fd619fb01370ae53a300639f4","nonceHex":"d147000000000000"},"replyCount":2,"chainReplyCount":0,"vaporReplyCount":2,"clusterSize":7,"receiptHeight":974942,"expiryHeight":979262,"authorMarks":{"since":"2026-11-07T07:04:19.120Z","via":"sight","inscribed":0,"likes":0,"biases":0},"lang":"en","servedBy":{"host":"6af58b1822e0cabfe57d76540f745d059b438f489a796ec6a705c6540233845e","t":"2026-11-08T19:45:34.280Z","sig":"87daddff166534247b8362271bc4ca19b21c7c390dd59d382fe733c82aa5d2865a13655659ce5e90dd54d74b65cc72964d2c9ca1865c7e30cd8954b6cdb9ab89","h":"00000000000000000001e22bd31fbac6b11e9cb6f5b0df8bb85edfbe01a241f1"}}