so I am sitting at home almost all day atm and want to get fit asap in terms of endurance
how do I do this as effective as possible?
>>40616440
run
>>40616440
If you're still in grade school, sign-up for your school's cross country team. Other than that
> buy asics
> start jogging
>>40616455
>buy asics
MIZUNO
>>40616440
DYEL faggot
kys
>>40616440
Couch25k, buddy.
http://www.coolrunning.com/engine/2/2_3/181.shtml
There's an app and everything. Super easy. You'll be running in no time!
>>40616511
Found the fat fuck """"powerlifter""""
>>40616442
I know that the best way is to just do it, but I was thinking of a more effective way like couch to 5k
>>40616455
I already bought brooks like 2 yrs ago and no I am not in school anymore and I am a yuropoor
>>40616520
I know coach to 5k already from krautchan, but the training plans have been taken down and now it is just an ad for an app I am not willing to spend money on when it was fucking free like 2 weeks ago
>mfw I didn't screenshot it
is it available for free anywhere?
How far can you run right now?
Typically if you can run 20+ miles in a week you add 10% per week and do a light week every five weeks or so.
Sign up for a half marathon
>>40616608
>is it available for free anywhere?
On the android and apple stores, yes.
>>40616671
it is 3 or 4 euros for me or is there a lite version I am not seeing?
>>40616659
I haven't gone for a run in a while, I will start to go this week again. My endurance was pretty pathetic tho, after 10 to 15 minutes of light jogging I was done
>>40616700
>it is 3 or 4 euros for me or is there a lite version I am not seeing?
Maybe it's different in your country. On my play store in America, there are a bunch of free apps with the plans, and one ad supported official app.
Get a running app like Nike plus and start off with a time interval like 15 min (not a distance interval) uncrease gradually to 30 or 25 and eventually switch to distance.
Also, remember to load up on carbs 2 or three hours before your run. Otherwise you'll turn Ethiopian.
>>40616759
I thought you load up on carbs after your run? Deplete glycogen and replace?
>>40616440
http://pastebin.com/gf4z95SF
Couch to 5K, text only. You're welcome
>>40616781
You should eat after for recovery but you also need energy to burn during your run.
>>40616781
You run on glycogen, so you want to eat before you run. If you're doing a long run (over 1,5 hours in duration) you want to eat more carbs already on the previous day
>>40616856
This guy just wants to get into running, and you're offering him advice for people who run 1.5 hours? You're a terrible teacher and should stop posting advice here.
>>40616608
>>40616440
just go running and up the distance every week
>>40617299
HAHA
>You run on glycogen, so you want to eat before you run
How is this not good advice? Also, I clearly said IF he's running 1,5 hours he should eat more carbs already on the previous day, which is, again, solid advice