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Forum » Running-getting back in shape
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Thread: Running-getting back in shape

post 1660185453 04-24-2022, 11:47 AM
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Running-getting back in shape

Haven't worked out in 2 years since gyms cucked out, old as chit and out of shape. Any advice for getting into running? Found a badass gym nearby to lift again but want to get into running as well. Any advice on how not to fuk up my old ass (36)? Not doing any marathons or anything too ambitious, just trying to avoid turning into a fat fuk.
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post 1660185703 04-24-2022, 11:51 AM
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  1. ChunkBuster
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Walk run walk run to start.

I started recently:
5 mins walking
Running
Walking warm down

I add a minute on to each run.

I saw that it’s recommended not to go above 10% increase each run or week to avoid potential injuries.
post 1660185933 04-24-2022, 11:55 AM
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Stretch everyday. Get back into lifting with low weights/high reps.

What's the point of running? It's good for endurance in your legs, but that's about it. Lifting for an hour means you'll have an elevated heart rate for an hour which is pretty much what you'd get from running. You also don't need to run to lose weight. I dropped from 217 to 200 just by dieting while living a completely sedentary lifestyle...albeit it took me 6 months.
post 1660185993 04-24-2022, 11:57 AM
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Be careful with mileage/frequency. No need to go every day, and don't add more than 10% total mileage per week.

Try to improve your running form. Most people run like retards.

Look into feet/hip/lower leg strengthening exercises. Most people are pretty weak there, and these areas do a lot of the work lessening the impact you take.

Stretch. Good for injury prevention, plus it can improve your stride.
post 1660186003 04-24-2022, 11:57 AM
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  1. ScramFranklin
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-get a chest heart rate monitor
-go very slow and keep your heart rate pretty low
-slowly add volume week over week with an occasional deload. one long run a week

-after months of building a large aerobic base through easy runs, as well as strengthening your tendons and ligaments, do a structured program (for like a 5k,10, half marathon, etc).

But going slow and keeping your heart rate low is key to building a large aerobic base. It just takes forever and you may not "see" the results for a while

https://www.reddit.com/r/running/com..._aerobic_base/
Originally Posted By seksi⏩
Stretch everyday. Get back into lifting with low weights/high reps.

What's the point of running? It's good for endurance in your legs, but that's about it. Lifting for an hour means you'll have an elevated heart rate for an hour which is pretty much what you'd get from running. You also don't need to run to lose weight. I dropped from 217 to 200 just by dieting while living a completely sedentary lifestyle...albeit it took me 6 months.
there are plenty of benefits to doing long duration low intensity cardio. being in strong aerobic shape is a good thing. When I looked like my avi, I was in shape in many ways, but had terrible aerobic fitness.

of course you don't "need" to do it to lose weight.
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post 1660186133 04-24-2022, 11:59 AM
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start with walking before you run if you were sedentary for 2 years

still in the process of building back up for 2 years sedentary myself

walking 3 to 5 miles daily and finally feeling like I can run a mile and it not be counterproductive for my joints
post 1660186293 04-24-2022, 12:02 PM
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Get the right Shoes & insoles for ya OP

it is always going to hurt but if you do it right you will grow from it
post 1660186383 04-24-2022, 12:04 PM
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I do 3x weights and 2x running a week
post 1660186823 04-24-2022, 12:14 PM
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Others may disagree with this but when you go from walking to running, start with the treadmill for a bit rather than outside since treadmills are more forgiving on the joints in my experience.
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post 1660186853 04-24-2022, 12:15 PM
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post 1660186953 04-24-2022, 12:16 PM
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I hate running but I still warmup on treadmill for 15 minutes - nearly a mile since I just walk it.

I just started adding in different carries for overall strength, posture and cardio and it is far more fun.

Bear carries with a ~100lb or whatever you can lift sand bag - walk back and forth for a minute or so.
Farmer carries
Overhead carries

All a lot funner than running and is functional.
post 1660187313 04-24-2022, 12:25 PM
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Consistency is the most important thing just like with lifting. Try to run three days every week and add on a minute to your run each week like the first reply suggested. IMO no other form of exercise provides the cardiovascular benefits that running does except maybe skipping rope.
post 1660188103 04-24-2022, 12:38 PM
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Misc delivers, thanks brehs. Rep cannons charged and ready.

Figured running would be the easiest way to get off my ass in the morning, requires no equipment and good for the ticker and a good "off" day exercise outside the gym.
Virtue is its own reward.
post 1660193943 04-24-2022, 02:43 PM
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I prefer jogging
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post 1660194333 04-24-2022, 02:50 PM
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Originally Posted By seksi⏩
Stretch everyday. Get back into lifting with low weights/high reps.

What's the point of running? It's good for endurance in your legs, but that's about it. Lifting for an hour means you'll have an elevated heart rate for an hour which is pretty much what you'd get from running. You also don't need to run to lose weight. I dropped from 217 to 200 just by dieting while living a completely sedentary lifestyle...albeit it took me 6 months.
It's good to be able to run a mile in 10min at least just for everyday utility imo
post 1660194693 04-24-2022, 02:57 PM
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Just get a bike. Your knees and shins will thank you
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post 1660194863 04-24-2022, 03:01 PM
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Originally Posted By Johnez⏩
Haven't worked out in 2 years since gyms cucked out, old as chit and out of shape. Any advice for getting into running? Found a badass gym nearby to lift again but want to get into running as well. Any advice on how not to fuk up my old ass (36)? Not doing any marathons or anything too ambitious, just trying to avoid turning into a fat fuk.
couch 2 5k program. Perfect amount of progression to get you going
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post 1660203263 04-24-2022, 05:55 PM
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Find a course with good scenery, probably a seacoast or riverside.

I always listen to audiobooks while running.

When I'm listening to the best part of the story, I can push myself to go the extra mile.

When you find "a way to keep yourself from getting bored", most of the battle is over.

Good luck!

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post 1660203723 04-24-2022, 06:02 PM
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  1. legbroke
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Originally Posted By jdforsy⏩
couch 2 5k program. Perfect amount of progression to get you going
Definitely not a bad idea for a safe starter program.
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