Running takes long time, take it easy babe. A good training day ain't gonna make you the greatest endurance athlete ever nor a bad training day gonna make yous a write off. You run everyday in a healthy way, no injury, you are going to become pretty fit. The delicate act of never injuring yourself while trying to push limits is difficult, so don't. Everybody insane about getting fit quick and plently of people simply cycle between injury and building without ever being able to enjoy their fittness or have a cool bib or something. Workouts and being serious is all well and good but if yous be on some alpha male mentality of dominating every run and giving nothing less than your best then you are probably not running as much as the fricking chilling loser running everyday at 1am for 30+ minutes. No amount of alpha male vitality will allow you to improve fittness with your 3 stress fractures.
It ain't a race, the finish line is death. Take your time.
For building mileage, a good mileage building heuristic is increasing weekly mileage by a maximum of 10% for 3 week then subtracting 20% until achieving max mileage. This can make you build mileage very slow if you are not running much more than 40 miles a week, knowing your body is a journey you must undertake and will inform you more often than not best.
Stretching is important or else your body will shrivel and die and you will never contract again. Your body loves to minimize energy expense, if it does not need to stretch it will lose the ability to do so. When we hear "don't get old" this means "I should have been stretched and been more active". That is not charitable translation but it illistrates that this is not inevitible. One can retain flexiblity, etc. through care.
If you breathe anything other than average composition of earth atmosphere, you are upsetting your lungs. This is just how lungs work, they do not repair well, they are great at scarring though. One day near a wild fire and your cadaver will most certainly have record of it with a nice carbon deposit in your lungs, I know I will.
If you smoke, stop. Addiction is hell, cancer is worse, cancer with withdrawl symptoms or while smoking is worst. Any recreational activity that creates a fluid that is airborne is almost always going to be a pollutant, it is an unfortunate simple truth that we and all our earthly relatives developed in mostly similar atmospheric conditions.
Yes, I grew up with smokers and yes I have zero empathy or moral consideration for active smokers and I will be thinking violent thoughts if I smell your smoke though from my experience this probably sexually excites smokers given I see so many blow smoke in other peoples' faces like it is a sport. If you read this, I am sorry for your loss.
Breathing is a skill, in through nose, out through mouth with force. I have been told to exhale like you are giving birth. Squeeze your dang lungs, your lungs do not have any control of their size, the muscles must contract to change relative pressure. And you will begin to breathe to breathe through your mouth with enough time and intensity, that is how slowly dying works. But the more you can force out breathe the better as I have read (and hopefully will link articles later) we are really good at overloading our body with oxygen, not excreting enough waste, then we have happen convolution of diminishing aerobic capacity. We can think of basic calculus, in flow and out flow.
It is also worth noting that your sinuses ionize air as it passes along with warming breathe for your very delicate lungs (remember smoke never goes away, it mostly only accumulates, welcome to the joys of a body designed to die)
Do yoga, it basically combines all of balance, calistenics, breathing, and stretching into one activity. Or don't, you can do whatever. Will probably also help you be more conscious of your contractions, what needs to pull to have outcome you want, build yo kinesthesia.This is an open source textbook about sensation and perception
Stair climber at da gym is a secret for building aerobic capacity, strength, less intensity, less time, and looking way more funny. I been hearing along the grape vine that this is becoming increasingly popular amonst the elites and has been taken out of the page of elite ultramarathoners. The only real downside is it is gym equipment, expenses and boring. Of course, many people find endurance sport training boring but those are lamers because we are pick your creature of choice to identify with and a trait that affirms uniqueness.
Running:
* https://lambdageeks.com/protein-denaturation-temperature/
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189373/
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3137158/
* https://www.ncbi.nlm.nih.gov/books/NBK448204/
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7496388/
* https://noahstrength.com/fitness/pronation-feet-exercises/
* https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0007-y
* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4887549/
