I need to get my cardio gains up. But I have a few issues.
1. I hate running.
2. I like biking, but my city is not very bike friendly, so I can't really get a good pace going.
3. When I run my knees ache and my calf muscles hurt.
I want to get my cardio gains up. I've been working on my form and got a good pair of shoes, but it still feels like shit. Does /fit have any advice?
Also, is running on concrete terrible for you?
yes try to keep running on concrete to a minimum, run on track, trail, or grass if you can. I've heard the treadmill's not so great for your legs either but I use it when it's cold out.
>2. I like biking, but my city is not very bike friendly
can you drive? get yourself a mountain bike and take to the nearest hills. many kinds of mtb and its all great fun. much more fun than road riding
Use the couch to 5k app
I seriously only started sl for strength because i despised any cardio especially running, but couck to 5k is pretty much the sl or ss of cardio its a slow gentle climb that doesnt destroy you but pushes you just that little bit more every time
I was bad at running so do whatever i used to do senpai
15min on treadmill
45min on bike
25min on treadmill
4 min jogging
35 min on bike
40min on treadmill:
20 min on bike
Slowly work your way up to running the whole 40 min of running with 3 min breaks at 15 25 and 35. Then slowly makes your way up to 60 min over the course of a few weeks or so.
This really helped me when i started running while i was losing weight and i now run for 60 min before doing the rest of my work out.
Im 170 currently and i used to be. 275:) have fun with it. Get a buddy.
Also I too advocate couch to 5k as my parents did it
I trail run/walk in a local hilly bit of woods I have.
It's muddy as hell in areas, steep as shit roots galore. Keeps you on your toes mentally and physically. Its good fun!
I have been walking with a little jog mostly due to heart issues, but its rewarding even at a slow pace, if you can find somewhere fun, i guess.
Good luck anon.
>pic related, shoes with grip no matter what. i love em.
There are a few like that.
Ironically, the kink.com people are apparently really good to work for. And there's that one called heiger art or something.
It's just easier for most to treat people like garbage
>Does /fit have any advice?
>Also, is running on concrete terrible for you?
Register for a race 8-10 weeks from now. 5k to Half Marathon.
Find a training program to follow.
Stick to it.
And yes, concrete is relatively shitty. Trails are best. If you run on concrete, make sure you get fit for good shoes.
I just started running. Once you learn how to breath right, it becomes second nature. You evolved to run distance, teach your body to do it and you'll make gains. Start with one nonstop mile.
Yeah, it did but just like with lifting, you need to push through the soreness. And you wouldn't have much back pain if you wore the right shoes. Just leg pain. And side cramps while running. The first few times, the side cramps are the worst.
> when I run my knees ache
then you should swim. or cycle.
cardio is always better with a friend or a group. You get that social facilitation and accountability going.
For joints and stuff I recommend using ice packs after and daily hot baths with salt. Both are just good general practices for fitness.
Army Fag here
I've always been a decent runner... lately though, I've been focusing on lifting. I'm about to go down range and reunite with my newish company.. going to have a pt test and I need to ace it... it's literally all they care about.
I like the gains I'm making in the gym, and don't want to lose them.
I was thinking of doing a mixture of intervals, stationary bike, and a distance of 5 miles at a sub 8 minute mile pace once a week....I'll lift on non running days..
I assume as long as I eat enough and stretch I'll maintain my gains hopefully?
Also, I need to improve my situps and push ups. Last time I took a pt test I had fallen for the "lol just do SS and your core will be solid meme".. didn't do so well on the test.
I've been doing a lot of pushups and decline situps lately, and recently started doing planks.
Any /fit/ mil fags here still getting mires and getting 300+ on their pt tests? Any tips?
Dude, who gives a fuck what they care about. Just do well on the pt test and look jacked. Sometimes the run time just isn't something you can do and that skews your score.
>marinefag here with 20 pull ups and 200 sit ups but 2025 3 mile. Feelsbadman
Spent eight years in the Army Reserves.
I always maxed out the push-ups and run, but could barely pass, and sometimes I'd fail, the sit ups.
It fucking sucked. Just can't do 'em, mang. Not sure why. Might have something to do with my giant, heavy head, and I'm 6ft 3.
It'll be a run during lunch. That's literally all anyone ever does in my unit for the fatties on BCP or whatever. Just eat more to compensate, crush the "remedial" pt and laugh at them all the way to the gym. Also if you're not a faggot I'm sure the dudes in charge will be chill and let you slide if you can do your job, are fit, and just breeze through the first couple of those gay pts they make you do.
Yeah same... nothing like showing up to the pt test and all of these guys that never workout bang out 80 situps/pushups and rain fast as fuck and then smoke right after.... I have to fucking work for it.
HIIT twice a week
You can either do steps
>1 min jog
>15 sec sprint
>(optional) 30 sec walk
Or pyramid from short jog - long sprint to long jog - short sprint
If your knees hurt, buy better running shoes, run on soil, check with a doctor etc
Just do what I do and pretend you're a Greek soldier running to meet your enemy in battle. Probably the last run of you're life, and the enemy is watching so you want perfect form so you don't show any weakness. Imagine a javelin in one hand and a shield in the other. Imagine how you're going to gut your enemies when you finish your run
well take it in small bites
No shit you're starting to run pussy
Do the row machine if you need to. Do circuit training and don't be a bitch do shit like cross fit.
I run a bike trail through the woods and its fun on a whole wheat bun. 3.5m or an 8.4 depending on if you follow the red or yellow markers on trees. If you're lucky you even find high schoolers fucking in the woods and you scare the fuck right out of them by claiming to be a park ranger. Its a hoot seeing Chad ThunderCock bucking it out of there with his pants around his ankles and leaving Lisa lovely high and still moist. The trail is right between the school and peoples homes. Only problem is that bikers don't like it when runners steal their trail but fuck those faggets