Long distance running tips i've learned

So i was asked yesterday by someone what do you normally require when practicing for a long distance run, so i'll do it in bullet points.

1. If this is the first time you are practicing long distance running, not to be professional, but to maintain a healthy level of fitness, then you do not need to over-exert yourself on the first run. That leads to an uncomfortable night and a very uncomfortable morning. 
2. Stretch. Though studies claim this aspect is not required and you can still suffer from injuries,stretching tends to strengthen and prepare your muscles for use,reduces the chance of injury, and strengthens the tendons and nerves that connect to the muscles that tend to rip easily.
3.  While running, inhale through your nose and exhale through your Mouth. This is my preferred form of circulation.Diaphragmatic  breathing, fills the lower part of you're  lungs, which increases aerobic capacity, reduce stress and eliminates runners cramps .  Also, with practice, allow air to enter and exit through both you're nostrils and mouth which will maximize your O2 consumption 
4. Posture is key. Slouching or looking down while running, decreases your speed and endurance, as the throat will be slightly compressed, which hinders your breathing. Slouching while running, or running awkwardly with a poor form, causes injury and also reduces performance. 
5. SHOES. I cannot emphasize enough on footwear. I was around 400 pounds,inexperienced and wanted to learn on my own, and i paid a painful price of severe runners knee and shin splints in the beginning due to poor footwear, which i will let you know in advance, shock shoes are terrible for running. And yes i am talking about those shoes that have those suspension/bubbles that act as shocks. Get shoes that are comfortable, but also allow you to feel the shock of the ground, go to foot locker and use one of the foot sensors they have to recommend you a shoe if you have the convenience or the cash. If not, go to a shoe store and decide long and hard about which shoe would be comfortable.  Personal recommendations would be Acsics Vibram and saucony running shoes, they LAST.  Also, change shoes after 6 months-1year or 600 miles, they do more harm than good after that. 
6. Avoiding a stitch. This was amazingly simple when i found it out after an accidental discovery. While running, exhale on your left foot. Your diaphragm is moving up and down., constantly putting pressure on the organs in the body, but the liver is the one that usually hurts first,as it is the heaviest organ in the human body. 
7. Scheduling.  Contrary to popular belief (and montage videos) nobody can start training for a half marathon or a marathon in 1 month, after genuinely being unfit, to being marathon ready, it takes time, and it takes a proper method of steadily increasing your stamina and endurance. Like everything it needs a plan. So This is how i started off. I would dedicated 1 hour to cardiovascular so this is how my schedule looked like: (Don't forget to Stretch!)
   
   1st week: 5minutes of jogging ,5 minutes of walking rest repeatedly for 1 hour
   2nd week: 10 minutes of jogging, 5 minutes , walking rest repeatedly for 1 hour
   3rd week: 10 minutes of jogging , 4 minutes ,walking rest repeatedly for 1 hour
   4th week: 15 minutes of jogging, 4 minutes of walking rest repeatedly for 1 hour
   5th week: 20 minutes of jogging, 4 minutes of walking rest repeatedly for 1 hour
   
   Basically You increase your endurance and stamina in stages over a certain period, when you reach the capacity to run for 30 minutes straight, in the 8th week with no rest interval, you are on the wonderful road to becoming a long distance runner. 
8. Bonus point: High Intesity Interval Training (HIIT) When you reach to a point in running where your distance is good (and you are actually enjoying it and serious about it) start sprint intervals with little rest, or explosive Tabata interval training
   
   
   Now that you have finished reading these wonderful tidbits, why are you still here? GO FORTH AND LIVESTRONG! 

Navy SEAL Davids Trains for First Ironman

The truth about modern day hacktivists

Too many people want to fight for a cause behind a PC, under an anonymous title, rather than publicly going out and fighting for what they believe in to do so.

Nujabes - Peaceland. the moment of euphoria on a saturday morning

If you do not do it now, you may not do it later.....take the risk, don't avoid risks in life to make it safely to death. GO for it

You do not see the signs because you're focused on your own self interest;
You do not see the signs because you're working from 8-4 coming home tired;
You do not see the signs because you're too busy shopping for brand name clothes, shoes and acessories to impress your peers;
You do not see the signs because you're too busy listening to public figure morons babble, you listen to toungs that lie, as you give them both your ears and eyes;
you do not see the signs because you're too busy drinking, liming and clubbing. High and sober;
You do not see the signs because you're riding in your car blasting music;
You do not see the signs because you're saving up for your costume to whine and drink on carnival to impress you're friends by telling them what band you're in;
you do not see the signs because you're in denial
You do not see the signs because you've turned your eye
You do not see the signs because you do not wish to see anything out of the norm
You do not see the signs because you are afraid to turn off  the illsuion of the reality you are living
You do not see the signs because you think there are none at all
You do not see the signs.

Commercialization of memes, and the destruction of creativity

Since the internet's inception, there has always been something new and original one can discover everyday.
Internet users have generated original content for free, most of these products are known as "memes" . An Original style or culture taken in a picture , using a short description to explain the description meant for the memes particular genre to explain a current culture or modern phenomena. It has soon, turned into a form of comic releif, while carrying very light,but serious statements, that provide food for thought as well as contributing to everyone's personal enjoyment. And as free services and content are given to the public, there will always be people who take advantage of what is free, to squeeze in a minor profit .
The original content we have come to love, that was made for free,is being commercialized by those who lack the creativity to even conjure the creativity to contribute to it, and butcher it for the mere goal of self profit.  Though i do appreciate the proposal of increasing awareness for the wonderful world that the internet has created for us all, it must be done in the same fashion, that those before have contributed towards the internet subculture, and that must mean it must not be commercialized.
By commercializing something that was already free, the genre or anything else close to it, has a tendency to destroy any sense of the original purpose of the concept that it was created for. Thus stunting growth in that particular field and causing the original content to fall significantly. It also becomes hypocritical of many companies who claim their work is being stolen from pirates and internet file sharers, and yet they have the nerve to take what the internet has created for free, for the public's personal enjoyment, and make try to profit from it. That is fencing. FAR worse than piracy at the level it is being done at. It hurts and probably destroys the sense of creativity and originality, with the fear that any work they post for free, will be stolen and resold by another
Do not support these companies who lack the brain power to commit to creativity, and have to steal it and claim it as their own to do so. Do not support individuals who carry this act.Companies accuse internet users of piracy, yet no company has been charged or fined for stealing internet content that has been resold, and was created for free by its community.