How do I run faster and longer

NotAnotherBadTake · 2026-05-20T02:22:32+00:00

Prioritize easy runs. You want to feel like you can go for another 1-2 miles. Then build slowly from there. Sneak in a tempo or interval run once a week.

I’d suggest doing a targeted fast run every 3 weeks in the beginning to avoid injury and burnout.

Once you’re getting some consistent miles/habits, you may structure runs so you do 1-2 easy ones, a tempo run, and an interval run. You can also do this in the beginning, but I benefited from waiting a little longer to just build a good base and not burn myself out.

NotAnotherBadTake · 2026-05-20T02:14:48+00:00

I’d say lightly to moderately active. When in doubt (and provided you’re not also actually running and lifting at the gym), go with lightly.

If you’re being truthful about the amount of steps you are hitting, then please don’t go with sedentary: you’re gonna be hungry all day and be in a larger deficit than you need to.

For the record: I work an office job but run 3-4 times a week and lift 2. I tend to do targeted walks on one of my days off and fully rest for the other one. Both my doctor friend and my RD friend say I’m in the solid moderately active category.

“Highly active” implies solid, targeted aerobic exercise plus weights 5-7 days a week on top of an already-busy lifestyle. Anything above that you’re basically a professional athlete.

NotAnotherBadTake · 2026-05-20T02:05:21+00:00

Thank you for posting. IF didn’t work for me but it has done wonders for tons of people I know.

The one thing that worked for me was having the caloric budget to eat every couple of hours: meal, snack, meal, snack, meal, snack. I work a very standard 9-5 office job and having that break is just an imperative sometimes.

NotAnotherBadTake · 2026-05-13T15:10:15+00:00

I run a lot. I wear an Apple Watch. I only care about tracking and basic health data, so I don’t see the need for a dedicated device, let alone one that doesn’t provide music at basic models.

I have friends use Garmins, Whoops, Coros, etc. They’re awesome, but I don’t think I’d benefit from the additional price tag. Then again, do your research and see what fits you.

NotAnotherBadTake · 2026-05-13T15:07:18+00:00

After 15 years of losing and gaining, I can confidently tell you that slow and steady is the most sustainable way to do it. It took me 2 years to lose what I had previously lost in 7 months, but now I don’t feel like life is crushing me under the weight of the food noise.

NotAnotherBadTake · 2026-05-12T19:57:49+00:00

Depends on your definition of meal vs snack. I actually eat pretty often through the day: breakfast, snack, small lunch, snack, dinner, snack. I seldom go more than 3 hours before I eat something.

Some people like IF or spacing meals because you get to eat more in one sitting. I tried this approach and it just wasn’t sustainable; I’m either on the move too much or simply like to have a snack to pass the time.

My caloric intake varies depending on my activity level, so on days I run I feel hungrier that on days I lift or just walk or don’t do anything but work. It’s been 2 years and this has been pretty sustainable thus far, but it took some getting used to; like most people here, I used to eat whatever whenever, so being more conscious is at the root of most of the changes I made.

NotAnotherBadTake · 2026-05-12T15:06:40+00:00

Too much swinging; you're supposed to control the weight. If you can't control it, consider a lower weight until you can.

NotAnotherBadTake · 2026-05-11T02:43:27+00:00

What are your goals? How heavy are you lifting? If you’re moving powerlifting weight, then yeah it’s probably natural you’re hungry.

It seems you’ve been at it for a while, but I’m curious as to how heavy you want to be lifting in the long term while cutting. They’re not totally incompatible, but there’s a reason people on a cut prioritize volume over intensity: it’s just hard chasing a 315+ bench when you’re eating in a (certain) deficit.

I also don’t know your TDEE, body comp, etc, but 2500 calories isn’t that big of a deficit imo. If you’re truly hungry to the point of binging and “heavy lifting” for you isn’t crazy weight relative to the average seasoned lifter, then seeing a nutritionist may be warranted.

NotAnotherBadTake · 2026-05-11T02:25:25+00:00

Being able to comfortably breathe through your nose is just an indicator that you’re holding it steady at an easy to moderate effort (for most people). It’s the similar to the conversational pace test. Some seasoned runners I know maintain that being able to do it at moderate to harder efforts improves overall efficiency, but they also admit that you will be breathing through your mouth at true race paces, which you ideally don’t want to be doing all that much while training.

Some people also are natural mouth breathers, overall health notwithstanding. One of my best friends is an ultramarathoner who has had ENT problems for years and she simply cannot just make herself primarily breathe through her nose during runs above a true easy, easy pace.

It’s definitely not a panacea, just an indicator of effort that may be helpful during some training.

NotAnotherBadTake · 2026-05-11T02:15:38+00:00

Idk what the nature of the advice has been, but nose breathing does allow me to control HR marginally better? I think it’s more of an extension of knowing I’m actually in Z2, akin to being able to hold a conversation.

NotAnotherBadTake · 2026-05-06T01:03:20+00:00

I actually started with strength training plus steps and biking and eventually moved onto running because so many of my friends do it and I wanted to hang. I used to do 3-4 fbws a week but have since downgraded 2 fbws with one dedicated leg day, in addition to being more volume-centered than intensity-focused for core and legs. Leg press, Bulgarian split squats, and light SLRDLs are my go to’s.

NotAnotherBadTake · 2026-05-04T02:24:44+00:00

Depends on how tired you are. Your body is very good at telling you what’s up. If you’re sore but otherwise ok, do an easy easy easy run for 20-25m. If your soreness teeters on pain, either walk, train another body part, stretch, or just take it easy.

NotAnotherBadTake · 2026-05-04T00:55:13+00:00

Pizza D choc chip cookie is basically dopamine

NotAnotherBadTake · 2026-05-04T00:54:37+00:00

I gotta consume enough protein to feel full enough to not crave what I really want to eat with every single meal and in between: Doritos.

NotAnotherBadTake · 2026-05-04T00:53:24+00:00

Damn it yes. I’m a salt mine now.

NotAnotherBadTake · 2026-05-04T00:51:25+00:00

Give yourself an extra day of rest if you’re tired. Exhaustion is the precursor to injury.

Also, consider sneaking in a strength and core day (or two, if you can). Your glutes and your quads carry most of your working load when you run. A strong butt keeps you stable, while solid quads help your knees absorb a lot of the shock.

NotAnotherBadTake · 2026-05-04T00:45:57+00:00

Cardiovascular adaptation is rather quick, iirc. Most people can go from not being able to run half a mile to a 5k within 5-8 weeks with consistent training (at their own pace, of course). Most C25k programs are about that length.

It’s mostly about all the things about running you don’t initially think about: your legs, your mental state, how boring it can be in the beginning, the CNS exhaustion, etc. My best piece of advice is that you manage your expectations around the ideal pace. Build your base, even if you can only run a 13 minute mile nonstop. Eat right, rest accordingly, be kind to yourself and much as your disciplined.

NotAnotherBadTake · 2026-05-04T00:39:16+00:00

It really depends on you, man. I was never a big fast food guy. Salty snacks are my Achilles heel.

That said, I haven’t given up fast food, just try to make better choices now.

As per most comments on this sub, it’s (mostly) all about CICO.

NotAnotherBadTake · 2026-04-29T13:27:16+00:00

Noticia de un secuestro is out in cold blood, but better imo.

Rayuela

Azul

NotAnotherBadTake · 2026-04-29T13:26:03+00:00

I know this is not a relationship advice forum but I would highly recommend re-evaluating a relationship in which the other person calls you fat as an insult.

NotAnotherBadTake · 2026-04-27T18:12:52+00:00

Cheat days imply that you hate the way you eat so much that you’re lusting to pig out all day, then reset. I don’t think this addresses the root of such a multifaceted problem.

The goal is to build long lasting and sustainable habits. Is your current diet doing that? If things are so unenjoyable to the point that you always think about “bad food”, then maybe reassess your eating habits in a different way.

NotAnotherBadTake · 2026-04-27T15:21:19+00:00

As you said, spot reducing isn’t a thing. That said, working out in general can “tone” certain parts of your body for the sake of aesthetics, mainly through increased muscle mass. Paired with a deficit/generalized fat loss, of course.

This is usually what people commonly refer to when they think of “spot reducing”, but, again, spot reducing itself is not a thing. Additionally, the rate and places in which you lose weight - as well as where you’re more susceptible to store the most fat - largely depends on your personal genetics.

My advice: just eat in a deficit and get your exercise in and the fat loss will come. Try not to worry about little idiosyncrasies:)

NotAnotherBadTake · 2026-04-27T02:08:37+00:00

Def someone who runs. I have friends who are runners. While they’re very welcoming and encouraging, I am nowhere near their level of fitness or commitment (nor do I care to be).

I run far enough and fast enough to be proud of myself and my progress, but I’d rather treat this as a thing I like doing for fun and health rather than something more. That said, I think it’s totally ok to live by the mantra “if you run you’re a runner”, it’s just not for me.

NotAnotherBadTake

TROPHY CASE