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Forum » Just did a proper cardio session for the first time. Holy chit
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Thread: Just did a proper cardio session for the first time. Holy chit

post 1617337501 09-23-2020, 12:32 AM
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Just did a proper cardio session for the first time. Holy chit

transitioning from lifting to adding in cardio free running is not easy. Forst actual session of cardio among many thats coming. If you guys got any tips, im listening. Just trying to get enough fitness level to reach 7.1 on the shuttle run aka beep test

Dont laugh at my results, ill get better. Did a minute of running and a minute of walking and kept with that pace. Eventually it'll be 3 mins of running and 1 minute of walking. Im just trying to focus on distance and endurance rn



if you need someone to chat with, don't hesitate to shoot me a PM.
post 1617337671 09-23-2020, 12:37 AM
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Do you get tired during sex? I get tired after 2 minutes of thrusting.

Wud prolly get 5 on a beep test.
post 1617337831 09-23-2020, 12:41 AM
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Id like to say i have pretty good cardio; low 19minute 5k and can run a mile in 5:30ish. What i did to attain that is running at race pace 30k a week but i started at 12k a week and worked my way up. this type of training brought out the shreds too - race pace means youre trying to run those lets say 3k runs at the fastest possible time. so do that 3-4 times a week to start. if thats too much you can even do 2-3 times a week, cardio gains come fast
post 1617337881 09-23-2020, 12:42 AM
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What I also wanna know is when I run, why do I feel it in my shin? Wrong running technique or what?
if you need someone to chat with, don't hesitate to shoot me a PM.
post 1617338751 09-23-2020, 01:05 AM
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Originally Posted By ChangeOfStyle⏩
What I also wanna know is when I run, why do I feel it in my shin? Wrong running technique or what?
probably, or a muscular imbalance in your legs
post 1617339151 09-23-2020, 01:17 AM
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Originally Posted By ChangeOfStyle⏩
What I also wanna know is when I run, why do I feel it in my shin? Wrong running technique or what?
shin splits? you might be over training. need to ease in to it very slowly. takes a long time to be good at running. need to have the right physique too
post 1617340631 09-23-2020, 02:11 AM
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Ease into running long distances slowly. You may have to do less than you think at first just so your body can get use to the aches and pains associated with starting a new kind of physical activity. Don’t go balls to the wall right away and start doing a 5k 3 times a week. The repetitive nature of running makes it very easy to acquire overuse injuries when you first start.

For the shin splint issue, you either started at too high of a mileage, have the wrong shoes, or have poor running technique. I’d recommend going to a proper running store to get fitted for shoes that would best work for your foot and brush up on proper running technique so that you aren’t just flopping around aimlessly while you run.
post 1617340781 09-23-2020, 02:16 AM
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Different shoes relieved shin pain for me.
post 1617340961 09-23-2020, 02:23 AM
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Sex is the only cardio a man should do. But given you gotta do the beep test for work, you get a free pass.
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post 1617341091 09-23-2020, 02:28 AM
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Originally Posted By ChangeOfStyle⏩
What I also wanna know is when I run, why do I feel it in my shin? Wrong running technique or what?
Sounds like you are doing it right

You are suppose to land on the ball of your feet when running. If jogging very slowly, it will obviously be landing on the heels first.

Try working up to 4 min run, 1-2 min walk, x4. I did that a couple of times recently after years of no cardio and it feels amazing.

Try also doing maybe 3-5 km runs (fast jogging)
post 1617341121 09-23-2020, 02:30 AM
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Probably in 1 beep crew feels Batman.jpg
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post 1617341221 09-23-2020, 02:35 AM
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Originally Posted By ChangeOfStyle⏩
What I also wanna know is when I run, why do I feel it in my shin? Wrong running technique or what?
It's just a muscle you're not used to using, so it is weak. This is really common to people new to running, It will toughen up as it is trained.
post 1617341241 09-23-2020, 02:35 AM
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Originally Posted By ChangeOfStyle⏩
Just trying to get enough fitness level to reach 7.1 on the shuttle run aka beep test
You becoming a cop or something?
Please

Stay safe
post 1617341391 09-23-2020, 02:42 AM
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Originally Posted By Rabbitjb⏩
Download Zombies Run app

Makes it slightly more bearable
Saw a review about this, kinda lulzy imagine watching someone run thru forest and randomly sprint bcos scared of zombie attack
post 1617341481 09-23-2020, 02:46 AM
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You've gotten some useful advice in this thread, so I'll be brief. I don't claim to be the best runner, but I started off at a 13 minute mile pace last year and just ran one in 6:45 the other day. I would suggest easing into it. I did couch to 5K for 12 weeks and followed it to a tee. If your shins are hurting, don't run 2 days in a row. Start off every other day for a month and let your muscles and skeletal system get used to the impact of running regularly. Also, don't increase your mileage too much week over week or session over session. The most important thing is to just keep doing it. It's like anything else. You'll get better the more you do it and you have to be consistent.

I'm now running 5K-10K every run, 4-5x a week and ran a 23:50 5K PR 2 days ago, which is leaps and bounds better than what I have ever done. There's nothing to laugh at about your start or progress. By running, you're doing better than most of the population.
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post 1617341731 09-23-2020, 02:56 AM
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Originally Posted By MJAffliction⏩
I would suggest easing into it.
This is the key.

Everyone can become a good runner, but nobody can do it overnight. It's all about patience and consistency.

I say that as someone who has done a 37:50 10k and a sub 3 hour marathon, both in my 40s.
post 1617342251 09-23-2020, 03:17 AM
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I walk everyday from office to home which is about 7kms (4.4miles) and i do it in 1hour. Will definitely recommend this. It dosent hurt your body and you can do it everyday.
Also sketchers shoes with those soft souls made a big difference.
post 1617342391 09-23-2020, 03:22 AM
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Originally Posted By ChangeOfStyle⏩
transitioning from lifting to adding in cardio free running is not easy. Forst actual session of cardio among many thats coming. If you guys got any tips, im listening. Just trying to get enough fitness level to reach 7.1 on the shuttle run aka beep test

Dont laugh at my results, ill get better. Did a minute of running and a minute of walking and kept with that pace. Eventually it'll be 3 mins of running and 1 minute of walking. Im just trying to focus on distance and endurance rn



If you're just doing cardio for the health related benefits then start with some moderate intensity steady state cardio 2-3x per week. Start with 30 minutes and add volume as you get fitter. Moderate intensity being around 50-70% max HR or / a pace you could hold a conversation.

If you have running related goals it's a little different and you'll want to incorporate some speed work eventually that's specific to the distance you want to run. At the minute you just need to build an aerobic base though.
post 1617342521 09-23-2020, 03:27 AM
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Switch your running distances and pace up often. Do slow extremely long distances, extremely fast paces, average paces, sprints. Each type trains your body differently and are needed. Do the long distances less frequently though imo, I would do a 10km once every month, 5km every week, 2.5km on average everyday and then hill sprints maybe twice a week. Ease in to that routine though << Build your muscles and tendon strength up.
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post 1617342611 09-23-2020, 03:28 AM
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post 1617343671 09-23-2020, 04:06 AM
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Like lifting, the more you do it, the better you get at it.
#
post 1617343871 09-23-2020, 04:20 AM
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post 1617343891 09-23-2020, 04:21 AM
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Originally Posted By jamalfudge⏩
Like lifting, the more you do it, the better you get at it.
Try benching everyday and see if you get better at it.
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post 1617344571 09-23-2020, 04:49 AM
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for years i was walking about 7 miles every day, 7 days a week. it took almost 2 hours. this was after i would lift. i recently got sick of the time consumption and felt it was too much. so i recently switched all my cardio to indoor machines at the gym. it's less (time) cardio, but at a harder/faster pace. i like that i can get it done in 15 minutes vs. 2 hours. i do the cardio after lifting - and i lift and do the cardio 7 days a week for both. 15 minutes a day x 7 days = 105 minutes/week - it's enough for me. diet is more important. see my cardio at the bottom -

Daily - 7 Days/Week
Flat Bench Dumbbell Press - 3x12 - 50 Pounds Each
Standing Alternating Dumbbell Curls - 3x12 - 25 Pounds Each
Flat Bench Dumbbell Flyes - 3x12 - 50 Pounds Each
Pull-Ups - 3x12 (36)
Captain's Chair Knee Raises - 3x12
Stairmill - Level 7 Speed - 7.5 Minutes
Treadmill - Level 15 Incline (Max) - 3 MPH - 7.5 Minutes

post 1617344751 09-23-2020, 04:54 AM
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if trying to make cardio gains, being consistent is important. more so than lifting

a week off can or even missing a few days can really set you back
You guys, I'm seriously
post 1617345061 09-23-2020, 05:07 AM
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Check out iron wolf. He’s a baddass marinehttps://youtu.be/Kp75cDIRZZo.
post 1617345511 09-23-2020, 05:22 AM
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Originally Posted By Tommyy24⏩
Check out iron wolf. He’s a baddass marinehttps://youtu.be/Kp75cDIRZZo.
Impressive conditioning but he only looks like he lifts because he is a bonafide manlet.

A brah of average or above average height would look like a long endurance athlete doing a routine like that.
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post 1617345651 09-23-2020, 05:24 AM
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Originally Posted By Tommyy24⏩
Check out iron wolf. He’s a baddass marinehttps://youtu.be/Kp75cDIRZZo.
looks like an inmate doing a prison cell workout.
post 1617345691 09-23-2020, 05:25 AM
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Originally Posted By CopeFear⏩
Try benching everyday and see if you get better at it.
Didn't say everyday tho
#
post 1617345761 09-23-2020, 05:27 AM
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I suggest 3 runs a week for 10 weeks. Forget about distance, just run at a slow pace for 20 minutes. Add 5 minutes per week until you are able to maintain a consistent pace for 1 hour. After that you can start to do anaerobic higher intensity stuff but it is essential to build an aerobic base.
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