Thread by @IamShajanSamuel

For wannabe runners ...

Run only 3-4 days a week , Plan long run in the weekend , 2 days mandatory strength training ,( boring as hell ) , but has to be done , 1 day complete rest - Work on glute stability & balance , largely underrated , walk as much as you can .

I am a long distance runner , means I love running 100 miles & more in extenuating circumstances , this drives me . To stay healthy 40 km's is enough , don't stretch until & unless you are having a specific goal in mind .

I am a big fan of walking , walk as much as you can , don't run till you lose weight , & have the right form & technique else you may injure yourself & we don't want that to happen .

Just because someone else is belting out mileage , or running at a blistering pace doesn't mean you are not doing great , progress is relative & cannot be measured by same ruler .

Now the question which everyone asks me - How did I improve my AHR - The answer is " There is no silver bullet " I worked on all aspects of my running , even I am surprised with the results , the fact is if you are ready to put in the hard work , you will get the results .

5 important strength training exercise for runners , Warm up & Cool down is a no brainer .
Dead lifts , Lunges , Squats , Push up's & Planks ( All variations )

For heaven sake pls don't carry your mobile, taking calls , or listen to music while walking , stay focused , listen to the chirping of the birds , the rustle of the leaves , feel the nip in the air , pls be serious with your physical activity & cut out all distractions.

Just because you are walking 30 mins , doesn't give you the licensee to eat anything , be cognizant of your diet , use food as fuel & not as reward .

I use a gold standard app to measure my progress , this is a robust dashboard & gives me all information I need on my finger tips , I can analyze all my runs ,AI is here to stay & it is important to collate & interpret data , otherwise all your runs , walks will serve no purpose.

You cannot be a long distance runner by sheer physical capability alone , you have to be mentally strong , & you cannot be mentally strong by reading self help books , you need to experience it " Good experience comes from bad judgment & bad judgment comes from good experience"

Achilles injuries are very common in runners & they usually take very long time to heal. Make sure you build strength and mobility in the calves & feet to minimize the chance for Achilles pains and injuries.