5 ms·

> You may absolutely run longer if you wish, but the minimum quota is 10 minutes. I've found it helps to actually not overdo it. When I started running again

> You may absolutely run longer if you wish, but the minimum quota is 10 minutes. I've found it helps to actually not overdo it. When I started running again and was fairly out of shape, I did this 10 minute thing. The second or third day I felt great, figured I'd run longer. Next day I was so beat that I didn't go out at all. And 10 minutes every day is better than 20 minutes and then nothing at all. I think that in the beginning regularity is paramount. This helps build the habit, which is the kind of "discipline" that actually helps you get out there, as opposed to "will power to force yourself to move", which may fail for random reasons (feeling under the weather, being randomly tired, wanting to finish just this one thing, etc).

watwut 5y ago
It did not helped me, it lead to actually overdoing exercising in my case.
voisin 5y ago
> And 10 minutes every day is better than 20 minutes and then nothing at all. Why? I run every other day for longer distances (10k or so) and imagine that the benefits of running for 10k are greater than 5k twice. I notice that my heart rate tends to be higher toward the end of a longer run - presumably because my muscles are more fatigued. Pushing to fatigue (but not so much as to lose running form) seems to be the best way to get muscles to adapt.
- 2muchcoffeeman 5y ago
  I run every other day for longer distances (10k or so) and imagine that the benefits of running for 10k are greater than 5k twice. You can also ask “Why?” about this assumption.
  - voisin 5y ago
    Is it in the next sentence about muscles reaching fatigue toward the end of a 10k run, and that fatigued muscles are where adaptation occurs.
    - knuthsat 5y ago
      It depends on what kind of adaptation you want. I personally view cardio as just a means to improve my cardiovascular system, not muscles. So I just do boring steady-state (where I can easily rap out a song or sing Bob Dylan's lyrics). If I want increased mitochondria and the size of the muscle cells, then nothing beats an even more efficient method of strength training. Just 5 minutes of work (1 minute per set) of lifting a heavy weight for 5 times. But even here there's concept of RPE where you don't accumulate as much fatigue as you might think. I first did strength training and my resting heart beat dropped from 75 to 60 after about 8 months. After that I started doing steady-state cardio of 30 minutes on rest days and it's now at 55 after 3 years.
    - 2muchcoffeeman 5y ago
      You could run say, a short warm up jog if 800m, a couple of warm up sprints of 200m, and then a few sprints at MAX effort. 60s break after each run. About 2km total. Your legs and lungs will be severely taxed. If they aren’t, you ran too slow. You can easily take a 5km run and increase the effectiveness: go faster. Fitness runners always fixate on distance. No speed, power or agility training.
      - voisin 5y ago
        I think there is a difference between running short bouts of Max speed sprinting versus running long periods at a lower effort. It is the difference between zone 2 and zone 4/5 running, taxing different systems (aerobic vs anaerobic). I am not saying there is a need for speed, power, agility training as well, but I think it is achieving different things than long, slower runs.
- Semaphor 5y ago
  I think parent meant "not doing it again" with "nothing at all". It’s the same way I managed to start exercising, with extremely low-effort, easy and short exercises. I now do app-selected exercises that challenge me, but I never before was able to stick to those, doing "too easy" exercises was what helped me manage to actually get into a routine.
- flyingpant 5y ago
  That's an advice to help people that's not into running. Consistency is much better to help people stick with a habit than trying to push themselves to the limit.
- vladvasiliu 5y ago
  As others have said, this is in the context of someone who is just starting out and looking to establish a habit, not a debate about which running program is better for health – I don't know anything about that. So I stand by what I've said: I think that in the beginning it's very important to establish a habit, and for that, running every day a little is better that running once a lot, and then never running again for a long time (because the "habit" didn't stick). I've also found that running every day works better for establishing the habit than "once a week" or whatever, since it's easier to be tempted to shuffle the day around and in the end not do anything. I think that if you're considering whether you should run 5k every day or 10k every other day, you probably don't have an issue with actually getting out there, in which case this is a whole other debate, and I have nothing to add to it seeing how I'd have a hard time running a 10k. Also, if you've got some other motivation source (say you absolutely want to run a marathon, or whatever) and you don't need a "hack" or to "trick yourself into liking running", this debate doesn't really concern you since it's about a problem you don't have.
  - voisin 5y ago
    My “hack” that I wish someone had told me when I started running: focus on Zone 2 training. Super slow and easy with zero pain afterward. Ever since I started doing that, my distances have gone up significantly, I feel better afterward, and consequently don’t dread the run or procrastinate.
- deleted 5y ago
  [deleted]
- maxerickson 5y ago
  My heart rate goes up as I get warmer more than from fatigue. Much of the health benefit from running is also available from briskly walking a couple of miles on a regular basis. Higher intensity training builds cardiovascular capacity, but the health benefits happen at intensity levels that don't really do that.
- etempleton 5y ago
  Longer runs are great, but you do hit a point of diminishing returns. I tell anyone looking to get into running long distance that after a half marathon you are no longer really doing it for fitness, it is about the personal challenge, which is great, but it is important not to trick yourself into thinking more will always be better for you with running. There are also pros and cons of shorter and longer distances. Ideally you are running faster on shorter runs and a bit slower on longer runs. Getting in HITs occasionally will improve your long speed and help prevent injury. It is also a great thing to do on days you only have 10 minutes.
- airhead969 5y ago
  This is the dumbest thing I've ever read on HN. https://www.active.com/health/articles/why-too-much-running-is-bad-for-your-health https://www.active.com/health/articles/why-too-much-running-... You should see the anorexic-looking treadmill runners at my gym who have no muscle type IIB. I bet they already have cardiomyopathies / hypertrophies and will regret their extremist, extremely-unwise lifestyles when their joints need to be replaced in 20 years.

watwut 5y ago

It did not helped me, it lead to actually overdoing exercising in my case.

voisin 5y ago

> And 10 minutes every day is better than 20 minutes and then nothing at all. Why? I run every other day for longer distances (10k or so) and imagine that the benefits of running for 10k are greater than 5k twice. I notice that my heart rate tends to be higher toward the end of a longer run - presumably because my muscles are more fatigued. Pushing to fatigue (but not so much as to lose running form) seems to be the best way to get muscles to adapt.

2muchcoffeeman 5y ago
I run every other day for longer distances (10k or so) and imagine that the benefits of running for 10k are greater than 5k twice. You can also ask “Why?” about this assumption.
- voisin 5y ago
  Is it in the next sentence about muscles reaching fatigue toward the end of a 10k run, and that fatigued muscles are where adaptation occurs.
  - knuthsat 5y ago
    It depends on what kind of adaptation you want. I personally view cardio as just a means to improve my cardiovascular system, not muscles. So I just do boring steady-state (where I can easily rap out a song or sing Bob Dylan's lyrics). If I want increased mitochondria and the size of the muscle cells, then nothing beats an even more efficient method of strength training. Just 5 minutes of work (1 minute per set) of lifting a heavy weight for 5 times. But even here there's concept of RPE where you don't accumulate as much fatigue as you might think. I first did strength training and my resting heart beat dropped from 75 to 60 after about 8 months. After that I started doing steady-state cardio of 30 minutes on rest days and it's now at 55 after 3 years.
  - 2muchcoffeeman 5y ago
    You could run say, a short warm up jog if 800m, a couple of warm up sprints of 200m, and then a few sprints at MAX effort. 60s break after each run. About 2km total. Your legs and lungs will be severely taxed. If they aren’t, you ran too slow. You can easily take a 5km run and increase the effectiveness: go faster. Fitness runners always fixate on distance. No speed, power or agility training.
    - voisin 5y ago
      I think there is a difference between running short bouts of Max speed sprinting versus running long periods at a lower effort. It is the difference between zone 2 and zone 4/5 running, taxing different systems (aerobic vs anaerobic). I am not saying there is a need for speed, power, agility training as well, but I think it is achieving different things than long, slower runs.
Semaphor 5y ago
I think parent meant "not doing it again" with "nothing at all". It’s the same way I managed to start exercising, with extremely low-effort, easy and short exercises. I now do app-selected exercises that challenge me, but I never before was able to stick to those, doing "too easy" exercises was what helped me manage to actually get into a routine.
flyingpant 5y ago
That's an advice to help people that's not into running. Consistency is much better to help people stick with a habit than trying to push themselves to the limit.
vladvasiliu 5y ago
As others have said, this is in the context of someone who is just starting out and looking to establish a habit, not a debate about which running program is better for health – I don't know anything about that. So I stand by what I've said: I think that in the beginning it's very important to establish a habit, and for that, running every day a little is better that running once a lot, and then never running again for a long time (because the "habit" didn't stick). I've also found that running every day works better for establishing the habit than "once a week" or whatever, since it's easier to be tempted to shuffle the day around and in the end not do anything. I think that if you're considering whether you should run 5k every day or 10k every other day, you probably don't have an issue with actually getting out there, in which case this is a whole other debate, and I have nothing to add to it seeing how I'd have a hard time running a 10k. Also, if you've got some other motivation source (say you absolutely want to run a marathon, or whatever) and you don't need a "hack" or to "trick yourself into liking running", this debate doesn't really concern you since it's about a problem you don't have.
- voisin 5y ago
  My “hack” that I wish someone had told me when I started running: focus on Zone 2 training. Super slow and easy with zero pain afterward. Ever since I started doing that, my distances have gone up significantly, I feel better afterward, and consequently don’t dread the run or procrastinate.
deleted 5y ago
[deleted]
maxerickson 5y ago
My heart rate goes up as I get warmer more than from fatigue. Much of the health benefit from running is also available from briskly walking a couple of miles on a regular basis. Higher intensity training builds cardiovascular capacity, but the health benefits happen at intensity levels that don't really do that.
etempleton 5y ago
Longer runs are great, but you do hit a point of diminishing returns. I tell anyone looking to get into running long distance that after a half marathon you are no longer really doing it for fitness, it is about the personal challenge, which is great, but it is important not to trick yourself into thinking more will always be better for you with running. There are also pros and cons of shorter and longer distances. Ideally you are running faster on shorter runs and a bit slower on longer runs. Getting in HITs occasionally will improve your long speed and help prevent injury. It is also a great thing to do on days you only have 10 minutes.
airhead969 5y ago
This is the dumbest thing I've ever read on HN. https://www.active.com/health/articles/why-too-much-running-is-bad-for-your-health https://www.active.com/health/articles/why-too-much-running-... You should see the anorexic-looking treadmill runners at my gym who have no muscle type IIB. I bet they already have cardiomyopathies / hypertrophies and will regret their extremist, extremely-unwise lifestyles when their joints need to be replaced in 20 years.