Yes. If you ran 10k, next would be 11k, then 12.1k, 13.3k, etc. But it's not a hard and fast number, just a ballpark. Like here is a typical 8-week training plan and you see the progression isn't a perfect 10% every week.
Also drop back a bit every few weeks (so by that pattern, 10, 11, 12.1, 13.3, 10, 13.3, 14.6 etc). Basically don't rush it.
If you aren't adjusting what you eat, you're not going to get fitter. Can't outrun a bad diet.
Depends on how cold it is, your body will warm up a lot while running and you don't usually have the same windchill factor as biking.
Hi
Hey, thanks for that advice! Been swimming 5 times a week (2-3 K per session) for three months now and I’m virtually pain free so long as I don’t sit down for too long. Started some slooooooow running again last week and I think it’s going to work out.
I've had this.
Had the same issue a few months ago. Note that I run 1-5km short runs all day almost every day for more than a year now (What I'm saying is that it took an enormous amount of experience to figure it out but I did). Basically it's about treading as lightly as possible, the gentler you strike the ground the more your legs will last. And another tip: You need to try barefoot running or use some kind of sandal or flip flops to experience this. Shoes make your feet numb and it's super easy to just hard sprint for a short while and think omg I'm so good until you start feeling that heaviness in your shins that means you've messed up. Start real slow like actually just small step jog like a retard until you get it. And don't think about speed at all, it will come on it's own. And really try barefoot or sandals and you'll see how much more gentle you will be automatically.
Not a retarded question, though this is a retarded answer:
They're called shin splints, they're incredibly common, and they're caused by overuse. Reduce your mileage, then build up gradually. You shouldn't be increasing mileage by more than about 10% per week on average, and have a reduced mileage week once every six weeks or so. Make sure you have some good, well fit shoes that give you the right support, it is worth getting some fit properly at your local running store.
I don't know if this makes a difference, but my arches are so high that they are quite literally off the charts. I had to change shoes when I found out, and New Balance 928 seems to work fine for daily use, but... maybe they're bad for distance?
Yeah shut the fuck up faggot I've been running 20km+ almost daily for well over a year now and it's become the most enjoyable thing ever. What the fuck is "10% more milage once a week and a reduced milage every 6 weeks for a week" ? Some kind of autism? math?
Yeah bro it's the shoes bro,
