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Any runners here?
I recently completed a couch to 5k program. I’m still slow as anything but can jog/shuffle for 35 mins now.
Anyone else? Any tips?
Comments
Heh brilliant, I run two or three times a week, between 5 and 20k extreme max, generally 8 is my sweet spot. Everyone says your knees will give out, but for me it’s been calves and feet, maybe it’s that I’m tall ANS that weight really impacts, or maybe it’s the trails/up down nature of the environment here. So take it easy is what I’d say, listen to your body, I use a watch but try to ignore the data until later…
Another snail here. I have bursts of running enthusiasm, mixed with bursts of cycling, footbike and climbing. I managed 59 days in a row last year (very low mileage) but it didn’t do my knees much good! I find the footbike pretty good to give an almost-running intensity, without the injury potential. I’m slow at everything, but love it all.
Yeah. Trying to be very careful with my knees which was the bit that failed the last time I took up running.
I’m tall as well and a tad overweight so high impact is something I’m worried about.
What’s 20k extreme max?
First of all, congratulations @cyberheater on finishing Coach to 5k, you are inspiration to others!!!
Like @Krupa said, listen to your watch. For me, monitoring my heart rate helped me accomplish my goal years ago, along with eating superfoods and avoiding simple sugars. I lost 115 pounds and started walking first. As my heart rate improved I walked faster until walking fast did not get my heart rate to the fat burning zone anymore (130bpm). I started running at that point, running the 3 mile loop around the lake in front of my home. Eventually I would run it twice and then three times per session. I went on to do local 5k and 10k races to challenge myself even more.
Your heart rate will tell you how much work you are doing, when to rest and when to push yourself. Another tip and probably obvious, but I’ll say it anyway: challenge yourself. Keep track of how fast you complete distances then strive to beat your times. That will help you develop your muscles and teach you how to manage lactic acid. Yoga is a great supplement to help keep your hips and the rest of your body “open” as well as help increase your range of motion.
I love “runner’s high”, enjoy the journey and God bless you!
My before and after:
Photo shoot pic, featured by national fitness chain:
Oh, and before I forget, one of the most important things you can do is rest. Rest will do two very important things: one it will help your body recover too. It will help your body adjust to the stress that you put it under. In addition, you will notice that on the days that you rest, you will see the most weight loss and faster times.
Started running at a local parkrun in 2016, had to walk a fair way on my first outing but stuck with it. Did my first marathon a year later which was possibly the toughest thing I've ever done mentally and physically. I've done a couple more since then but now I focus more on shorter distances when I race - I'm still getting a little quicker tho I'm in my 60s now...I go out at least 4 times a week including my Saturday parkrun and regular races and try to vary distance, elevation and pace but I don't have a structured training plan - for me that sucks the joy out of the experience.
My advice is if you are in a country where they have parkrun - get involved - it's a great way to get into running and you'll be welcomed by other people who have all started running somehow. Yes, you'll get the speed demons who are out to smash their personal bests but it's a very inclusive event so you'll never be judged...people will be walking the whole way and they get the biggest cheers when they cross the finish.
Otherwise, try to find a local running group - again, they're generally supportive and welcoming to runners of all abilities and a great way to learn and test yourself.
The main thing is to make sure you don't set yourself too tough targets - don't worry if you don't feel you're improving as quickly as you want, it takes time and effort to go further, to run faster - just always try to enjoy running - you may not while you're actually out there, pounding the pavements, but the buzz you get afterwards is definitely worth it...
I run two times a week, 10km (slower, like 10-11 km/h) in the weekend, and 5km (for me fast, like 12 km/h) on Wednesday. Because of the bad weather in the winter I had a winter stop, but I started again this spring. I have made longer runs in the past (one time 22 km, couple of 15km's) , but it gives me a lot of muscle pain afterwards, so I stick at 10 km as a maximum. Otherwise my whole day is lost after a run.
I love my Garmin watch, and what helps too is joining an organised run in your neighbourhood, so you have a goal.
I am almost 50 and your best age is like 27 for running, after that every year (in theory!) you get slower. And if you want to get faster every kilo slows you down a little bit, so watch your weight if you are serious with running on time. And interval training is the best you can do for getting faster. You can run just for fun without worries about speed and time, but for me it is a great motivator.
And a cool tip, if you use the Garmin watch and app, of Strava app, there is a heat map, you see where other runners go, what the popular routes are. This helps you for finding new routes in your area.
And I run the best in the morning, no breakfast, empty stomach. Later on the day I feel my stomach and also it feels like I have less energy available. No music in my ears, for me that is distracting, but my wife cannot run without music so this is very personal.
I don’t run anymore as I got serious health problem after a COVID. However I walk nearly everyday at fast speed 2 to 3 Miles. According to my doctors, it is more healthy to do that rather than running after 40.
Congrats @cyberheater . What a great and rewarding journey to dive in to.
I’m an avid runner - have ran 30 marathons (all in my 30s). Few things I have learned over the years.
-Learn to listen to your body. Find the difference between good soreness from a challenging workout and bad pain that requires rest.
-Nutrition is its own game that ideally needs to be played well. Running 10 miles isn’t a license for more fries.
-Weight lifting helps performance, recovery, and health. It won’t make you slower either. It took me far too long for this one to finally sink in.
Give yourself a few fist bumps from me.
Basically any form of exercise or daily movement is better than nothing as we get older. Joint and muscle stiffness can result otherwise. I know a marathoner who has traveled the world but due to the extreme physical stress of the events they now have multiple permanent health problems. Running is fine, but when it always hurts, back off and try walking instead.
Inspiration stuff stuntman Mike. Well done.
Everyone is giving fantastic advice. I’ve just signed up to my local park run. It’s on a Sunday so will need to change my training schedule so I have a rest day in between.
Very good initiative but indeed, it is essential to listen to your body. I didn't do it enough and I tore my meniscus. Since then, it's been like falling into hell (well, I guess). I can't do any sport without pain for a week and there is no real solution.
Thanks for the tip about rucking. I’d never heard of it before, and after a quick google search it looks most interesting.
Long distance runner here. Trailrunning, more technical, better.
My weeks goes from 50km to 120km, with intervals, tempo runs and long runner.
My advice. Avoid any type of program. All are smoke marketing.
Don’t expect goes from couch-live style to run a marathon in a 6 months because some d***head wrote shit on Instagram
Combine run with a lot of other activities, good sleep, good food and there you go. Stop any goals and any tracking. Enjoy the sweat!
I used to run a lot. But as @Krupa said my knees gave out. Don’t skimp on the stretching. I had a fall and broke my leg and had to walk 5k home and that was the end of that. Running is awesome but remember anything more than 5k is considered “long distance” by doctors and you should take care of yourself… and your shoes.
For inspiration I can’t recommend murakami’s “what I talk about when I talk about running” enough, it’s amazing.
https://correcttoes.com/
https://xeroshoes.com/
https://www.weightvest.com/
These resources have helped me immensely. Weight vest hill walking is lower impact than running. Battleroping is no impact. I think the toe spreaders and “barefoot shoes” help with running/walking mechanics and protect against injury. Training should be scalable and sustainable. Brookfield is a bit out there but brilliant and incredibly strong for someone of any age.
I stopped wearing my camo vest around the city though. These days can’t be mistaken for some kind of extremist, and the other stroller-pushing mom-dads were giving me giving me funny looks. maybe I will embroider rainbows and flowers on it for the summer…
I used to do marathons a few years ago. Took it down a notch or two in the past few years, but still regularly run.
An ultra-runner once told me a motivating factoid (at leat it was motivational for me): when you're pushing yourself during a run and you think you're completely exhausted, know that your body still has more than 20% energy left hidden in your reserves. There's always more inside you than you think.
Running is awesome but remember anything more than 5k is considered “long distance” by doctors and you should take care of yourself… and your shoes.
Don't intend to run more than that. 30 min jog, 3 x times a week is my current aim.
LOL. Hope I never have to find out.
I rode a bike on a marathon route once and that was enough. 🤣
David Goggins said that your mind always want to quit at 40%.
"The 40% rule is simple: When your mind is telling you that you’re done, that you’re exhausted, that you cannot possibly go any further, you’re only actually 40% done."
this^
doing 8km daily, don't know if its a ocd already.