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File: 1749145716937.jpg (624 KB, 750x1101)
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I want to run 3x a week, doing one long run up to 10 miles, one tempo or interval session and one easy run.
Will I lose my muscles if I do this?
>>
>>76635773
Maybe. 10 miles is a fuckload of cardio.

Try to get these calories in tho. Maybe with mass gainer shakes.
>>
>>76635773
Lift weights and do your cardio because its good to see japanese east asian men fuck blonde white girls and asian japanese girls , so all we can do in this world is stay healthy
>>
If Sydney hits the wall I’ll kms
>>
>>76635773
Just walk nigga
>>
>>76635773
>doing one long run up to 16km
>Will I lose my muscles if I do this?
just eat enough

16km running at a moderate pace of 6:15/km is 100min or
>~1300kcal burned at 80kg weight
that's a lot of food to eat extra 3x week

your body will somewhat adjust, so it's going to be less than 1300kcal after a while
but still a bit meal extra

why not shorten it to ~30min running?
you still get most of the health / cardio benefits while not having to eat so much more
>>
>>76635773
Yum
>>
>>76635916
>why not shorten it to ~30min running?
I want to hit the recommended 150min of cardio per week and I will need one decent long run to achieve this with only 3x a week. Idk, I just like running now, I feel better than I have ever felt before. Lifting and running in like a 50/50 fashion seems optimal for my body and health.
>>
>>76635916
>>76635932
Oh and I want to be good enough at running to join a run club. I have zero friends.
>>
>>76635932
>want to hit the recommended 150min of cardio per week
it's 150min of moderate-intensity or 75min of vigorous exercise
not only cardio
and 300min are the "optimum"

running typically classifies as vigorous
so does weight lifting

if you lift 3x week for 1h and run 3x week 30min you are already above the 300min (as vigorous counts double into that number)

>I just like running now
run as much as you like
just don't forget to eat enough

>>76635937
>Oh and I want to be good enough at running to join a run club. I have zero friends.
which shouldn't be a problem either way
running meetups typically not go beyond 10km/60min anyway

you make progress with interval running
doing so 2x week for 30min with an additional single tempo run will make you progress quickly

again
run as much as you like
the 3x30min mentioned was just to optimize your time spend, if you enjoy long there is no need to adjust
>>
>>76635773
Why is she running on the streets of Los Angeles and not on a treadmill?
>>
>>76635773
Gross, why does she have that dark patch in her crotch?
>>
>>76636032
Why is this woman so lean but still has stretchmarks on her ass?
>>
>>76635773
OMG IS THAT SYDNEY BUILT4BBCNEY?
>>
>>76635773
What gains do you start with?
>>
>>76635773
Yes



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