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Swinkaran wrote: When I did my very first 5K run, approximately 2 years back, It took me 1.3 hours.
That's an average speed of under 3mph. That's not a 'run', that's a 'walk'. Good stuff on the improvement though!
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Yep - Beth got me into running several years ago (her Dad's a triathlete!) and I now run most mornings.
My "happy distance" is about 4 miles (usually from our house through the Upper/Lower Gardens with a sprint finish to Bournemouth pier approach. Racing to the sea is something else!) but I've run up to 7.5 miles (that was awesome, but exhausting as I did it a bit too fast).
As others have said, 9 minutes a mile is a respectable time. To put it in perspective, I tend to run at 9:15-9:30 mins/mile over distance (though being on beta blockers for migraines doesn't help as it limits your heartrate), but my fastest mile is about 7:59 mins.
For me, the revelation was that running's awesome, and a great way to clear my head and think about stuff. I honestly never expected that.
Just be careful to head off any injuries (particularly in the knees, as they take ages to heal) by doing appropriate warm-ups and preparing the right muscle groups for the work you'll be asking them to do.
I injured my left knee last winter, and it stopped me dead for a while. When I finally reached a physio, he identified the problem right away - one of my quads was underdeveloped, causing a loose kneecap and resultant swelling. Ouch. Fortunately, some simple knee exercises have sorted it - but it took me 6 months to get back to running normally. Had I got into the habit of doing the right exercises, the injury probably wouldn't have happened in the first place...
But don't let the possibility of injuries put you off. Enjoy!
Anna ![Rose | [Rose]](https://codeproject.freetls.fastly.net/script/Forums/Images/rose.gif)
Tech Blog | Visual Lint
"Why would anyone prefer to wield a weapon that takes both hands at once, when they could use a lighter (and obviously superior) weapon that allows you to wield multiple ones at a time, and thus supports multi-paradigm carnage?"
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I got into semi-serious running (I've done a couple of 10ks, half marathons, and marathons and I have an ultramarathon all the way up in Zermatt, Switzerland planned for this year) a while ago and I would guardedly recommend every developer to do something similar. It's been a wonderful stress reliever and head-clearer and it's kept me sane and (reasonably) fit over the years.
To be honest though as I age it gets to be less fun, and recovery takes longer etc. I recommend swimming as the best possible exercise for desk jockeys. it's excellent for coordination, meditative, builds breathing, rhythm and endurance, you can do it till you're 80 and it's kinda like getting a massage and a workout at the same time. 
I too dabbled in pacifism once.
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That's the speed I usually do my shortest running path of 4Km that make it at an average speed between 10 and 11 km/h.
So if I was set to run only 1.6km I could probably do it at 14km/h and stop 
But honestly I usually care much more about pace changes and actual overall running time than the speed itself.
I know that if I'm in a better shape I'll go naturally faster without actually thinking about it.
I usually run at the end of the day, always outside. So before starting I check myself. If I'm too tired or haven't eaten properly during the day I just skip it, otherwise I set a time or distance goal and run for it
Just a word of advise based on my personal experience:
0. Regularly check yourself up. It's pretty dangerous to start or restart doing sports without at least a general check up.
1. If you're running to burn, 9 minutes won't do you almost anything. Your body won't have time to start burning the "extra" stuff.
2. If you can't run more time, walk. But walk fast (usually 6 or 7km/h) and resume running when you feel like it. Repeat this as many times as you want. Like this you'll be able to "run" at least 30 min without any big issues and if you keep doing it you'll start running more and walking less. I find 1h of activity to be the minimum for me.
3. Have at least 2 types of running. Don't run every day at the same speed in the same "track". Set time intervals where you'll run faster. A good practice I used at the beginning was 1.5 minutes normal and 30 seconds faster. The more you get in shape the bigger will be the gap between slow and fast paces. This depends heavily on your body, make sure your heart beats are back to "normal" before starting the next sprint.
4. Sleep and rest. This is as important as training. Do not do it every day. Listen to your body.
5. Do multiple sports. I'm an heavy guy, even when I'm in shape and if I run everyday my kneed and hips start complaining. Alternating running with biking and swimming does the trick
Cheers!!!
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I only run when I am in danger.
~RaGE();
I think words like 'destiny' are a way of trying to find order where none exists. - Christian Graus
Entropy isn't what it used to.
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The quickest time I have for a mile is 5 min 30 secs. It's all about building up your stamina because I remember the first time that I tried to go for a mile, my legs just went after about a quarter mile 
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I did that several years ago and I should start again. What has happened to my new year's resolution?
TOMZ_KV
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Yes, as long as it is down hill with the wind at my back and I'm being chased by zombies... 
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9 minute pace is not too bad, especially for just starting. Keep it up. You'll live longer.
I run most days 4-5 miles most days. 4 miles takes me about 30 mins.
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I run 10 km and it takes me around an hour
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Apple has announced that the upcoming new iOS will give users the option to change Siri to a male-sounding voice.
Every time you ask him a question, he says "Let me ask my wife" and then it's right back to the female voice.
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Wasn't Siri always a male sounding voice, or am I missing something?
Obviously it's a joke, but a potentially inaccurate one!
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Only if you kick him in the nuts.
Google (or ask Siri) for Susan Bennett.
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Let me guess, hes called iSiri? And hes a downgrade from Simon says to Siri says, or iSiri for short?
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It doesn't make much difference. What follows is nonsense anyway.
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Just stumbled into a little "Export" link on the top right of an MSDN page. Multiple pages can be collected together, and a custom MSDN can be exported into PDF or HTML.
Anyone using it? I think it can be useful on my tablet.
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Beauty is in the eye of the beholder. I have come from here[^].
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Boss just had a conference call with a supplier to a customer called 'Phil Collins', there has to be a joke there somewhere. Just for a change I can't think of one...
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I'm sure somebody can drum something up for you.
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All ready done that one! 
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Was it a formal meeting or was it decided no jacket required?
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