Physical Education

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A place where comrades can

(1) discuss how best to optimize their physical health and develop “Iron Proletarian Discipline” in a healthy and holistic manner. Including but not limited to weight training, stretching, cardiovascular exercise, meditation, nutrition, sleep, and daily routines with an eye towards cultivating the best habits possible,

(2) share motivational and educational writings or videos; bonus points if the perspective is that of a Communist thinker such as Mao or Fidel Castro, and

(3) discuss the relationship between mental health and exercise.

Rule:

Approach every conversation in good faith.

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DankZedong@lemmygrad.ml

An update on my marathon attempt (lemmygrad.ml)

submitted 9 months ago by DankZedong@lemmygrad.ml to c/swoletariat@lemmygrad.ml

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So some weeks ago I decided that this year I will run a marathon. You'd think running would be easy, right? Just run every week and run a bit further every week.

Wrong. There are like 600 different ways to run and train. Fast paced, slow paced, inclined, interval, you name it and it exists probably.

I'm still in the process of finding out how I want to train. Do I take it slow and build things slow and steady? Do I want to spice thing up every now and then? I don't know yet.

I currently go for 5-7 km at a time. I think it's okayish for now. I hope to reach 10km somewhere in March. This week I decided to go 3km but at a fast pace. I did like 4:20 (!!!) To 4:50 minutes a km and at the last 750 meters I was even going at 2:30 per km somehow.

It's a long way to go still. It's much different than the explosivness of strength training and I have to find new ways for myself to train. But I keep going.

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[–] AnythingCanBeFound@lemmygrad.ml 5 points 9 months ago (1 children)

Hey, took me about 2 years of training on and off, but you could realistically probably do it in 12-18 months.

Things I learned that I wish I knew sooner

Strengthen the surrounding muscles through other workouts, this includes the lower back, hip flexors, glutes, and hamstrings. Having a strong base strength here will help you once you become fatigued, as your body will kind of 'default' to the strongest remaining muscle which is what can cause pain/ injury especially in the knees..

If you are running on harder surfaces especially, get proper running shoes and some insoles as well, this will reduce foot pain and knee pain as it will soften the impact overall.

Stretch, before and after. I gave myself back spasms and lost 2-3 weeks right before my official race as a result.

I won't give dietary advice because there is plenty of advice to be found on running diets, and different people have different results..

If you are running on a treadmill, turn the incline up a percent or two to avoid 'cheating' the treadmill by hopping and avoiding actually running the amount you're supposed to (You won't do this on purpose likely, it just can happen).

I think a good general program is to have 3-4 runs per week.

One 'long run' at a moderate pace

One 'very fast run' at the hardest pace you can go, but for a rather short distance, anywhere from 3-9 miles depending on your conditioning.

One-two 'workout runs' at a little faster than moderate pace, but are not at your 'max distance'.

I'm not a professional or anything, just figured I'd give you the noobie experience for someone who dealt with the entirety of the process.

[–] DankZedong@lemmygrad.ml 1 points 9 months ago

Thanks for the tips