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(short: run faster); My experience is: most important: trust your inner voice, don't demand too much of yourself (be gentle and forgiving to yourself); BUT ALSO
by olaf 16y ago
(short: run faster); My experience is: most important: trust your inner voice, don't demand too much of yourself (be gentle and forgiving to yourself); BUT ALSO "no pain, no gain", run every(!) day at least one hour, run faster until you feel slightly(!) uncomfortable, push yourself a bit, and then try to hold your speed longer and longer (3, 5, 10, 15, ... minutes this is essential for experiencing runner's high), look only a few meters ahead, concentrate purely on running [e.g. how your feet touch the ground, breathing], don't think actively about life problems, be here and now (also essential for runner's high). Don't expect too much, there will probably be days where you perform not super good, that's ok. Allow yourself some slower sections or short pauses (the pressure to urinate is welcome) in between, but after these, don't forget to raise your speed again, until you're running (not jogging). Do some stretching after running (for faster regeneration). Do it daily like teeth brushing (no discussion), not more than 1 day pause in 7 days (light rain is no excuse); trust, that "bad mood-" or "having eaten too much-" feelings disappear after 15, 20 minutes of running. This is how I learned and learn daily to enjoy running more and more (runner since at least 10 years).
- brianpan 16y agoOh, God...that is not worth it! ;)
- olaf 16y agoIt sounds harder than it actually is, you can always adapt to your personal situation, but if one always does only 15 minutes "jog, jog, jog", two times a week, without challenging himself and higher-tempo parts, that will not be enough for "runner's high". One has to put some effort into it, before you can reap.
- rue 16y agoStretching after exercise can be harmful to recovery, actually. A massage is OK, but stretching should not be done until at least several hours later and preferably the next day.
- olaf 16y agoIs this your own experience? I have never had any problems because of stretching after running, it feels very good, it takes the tension out of my muscles, loosens them. I've met another runner, and we did that after running automatically. Rhythm: 20 secs, short pause and 20 secs again.
- rue 16y agoThe theory is that stretching after exercise worsens the muscular microdamage beyond what can be repaired during the normal recovery cycle.
- olaf 16y agoWhose theory is that? My source of information (book "Ernaehrung und Training" by Dr. W. Feil and Dr. T. Wessinghage [european champion over 5000m in 1982]) clearly states, that "stretching [immediately after sport] is the gate of regeneration".