/fit/ - Fitness, Health and IRL

i molested my tibia now i cant run

>>40134 (OP)
Interval training combined with distance training. 60:10 splits at a full sprint will build your top speed gradually while devoting one or two days a week to distance running will improve your stamina.

>>40136
>60:10 splits
as in 10 seconds of full sprint to 60 seconds off?

My dad says shorter speed works
100 yard repeats at 90% max speed
Start at 5 repeats, work your way up to 10

>>40147
60 seconds sprinting, 10 seconds walking. Try to aim for ten cycles the first time, and then gradually increase it as much as you can.

Another shill post for interval training. Running hills if they something is easily available where you live is another option.

>>41313
that sounds simple and effective, i think i'll try it. when you run the hills is there anything you do different stride wise?

>>41313
can i run on tarmac hill

i ran 3 miles at a 7:00 mile pace last night

i'm getting back into rooning after a year off to focus on weight training
feels good

Lots and lot of aerobic base training (e.g. zone 2 training). Refer to pic. Make sure you are doing intervals and a long run once a week.

how do you guys insure recovery from distance runs.
If i do any distances over 6-8 miles my body feels destroyed, i get clicking in my ankles and pain in the tendons behind my knee

>>40134 (OP)
rooned 5km in around 28:35 today. Did it a few days ago 29ish. i am proud of myself.

What others have said. However, what are your weekly mileage? There's a lot of speedwork you can do. Try for at least 4 runs a week at minimum (preferably up to 6.) On all but one, run at an easy pace. That includes your long run. On that one hard run per week: switch off between intervals and a tempo run. For intervals, I just start at 5x(3min hard/1min rest) and work my way up to 10 sets. Then for tempo, start out at 20 minutes and work up to 40. For paces, you can use the Jack Daniels pace formulas. There's a spreadsheet somewhere, but I don't use it because I utilize heart rate.

>>52707
i normally get in at least 15 miles and on weeks with weekend rucks my total is 21-30

>>51561
good job, stay rooning fren

i'm just getting back into running myself. did 3 miles the other day but was painful. i recomend finding some good music to listen to for those long runs. I used to do 6-8 miles or more.

>how do you guys insure recovery from distance runs.
Whole milk + Whey protein isolate. plenty of proteins and greens.

>>41313
Yeah it's a million times better than long-distance running. Jogging and marathons are retarded trends that developed sometime in the 50s and haven't died yet. If you wanna do cardio, sprinting, cycling, swimming, kettlebells whatever are all great. But jogging is gonna ruin your joints so hard, it would've been healthier not to jog at all