Blue Ears
I'm beginning to run and I want to know how long I should run without pushing myself too far? I'll be running on a track since it's winter, so should I focus on getting a certain amount of laps in or should I focus on running for a certain amount of time? If so, what would be a safe amount of laps/time to go while being safe but also still pushing myself?
Also, how often should I increase my amount of laps/time?
Answer
Anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. So, since you're just getting into running again I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have a couple months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Set an alarm to wake yourself up in the morning, then just get out and do it. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Also, running on a track during the winter is nice, but it's sort of the same thing as running on a treadmill, the scenery never changes and it gets a little old after the 10th lap. Running outside is a great option, yes it may be cold, but if you have the right gear then it shouldn't be too bad. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Here's a training schedule that you can use for the first couple months of your training:
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Just a note: The distances above are just raw distances not translated into laps on a track, one mile on a track is four laps. So a one mile run would be four laps while a three mile run would be twelve. Now, after a a month of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 8-9 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 8-9 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
Make sure that you don't overwork yourself within these first months, since you're just getting into running you're going to be much more prone to injury. Ease in slowly, and once you feel the your body is ready to start ramping up the workouts then you should. This training plan should start putting you into great shape. Hope this helps! Good luck, and feel free to message me if you have any more questions!
Anyone can be a good runner, you just have to be willing to put the work in so that you can build up your endurance. Endurance is the key to all running, it's the foundation for everything that you'll do whether it's long distance or short sprints, if you don't have endurance you're not going to be able to do either very well. So, since you're just getting into running again I would suggest that you start going for some distance runs 1-2 miles 4-5 times a week. You don't have to run fast, in fact you can run as slow as you want, just don't walk. Do this for a couple of weeks and you'll find that it's much easier for you to do, you won't have cramps or stitches, your legs will start feeling better and your times will be dropping. This is a sign that your endurance is starting to grow, at that point you can start upping your mileage and trying to drop your times.
The benefit of starting early is that you have a couple months to train, which is plenty of time to whip yourself into shape. Usually it takes about 6 weeks for your endurance to really build up and and for it to start having effects on your stamina and cardiovascular health. But I guarantee you'll start seeing results WAY before then, after only a couple weeks, of running 4-5 times a week, you'll start to notice that running a mile is much easier, cramps are much less frequent and that you're not nearly as winded.
So, as for a training plan, your schedule could look a little something like this:
For the first month or so I would focus mainly on building endurance, the only way you're going to be able to do that is through running often. Set an alarm to wake yourself up in the morning, then just get out and do it. Don't feel like you have to go out and run three miles on your first day, you're the only person who knows your body and knows what it can and can't do. So for right now, do what you can, and start building up your strength.
Set a mileage goal for yourself, DON'T go by time. That way you have an actual goal instead of simply running until your time is up, it's much more motivating to be running a preset distance and it doesn't feel quite as long. Also, running on a track during the winter is nice, but it's sort of the same thing as running on a treadmill, the scenery never changes and it gets a little old after the 10th lap. Running outside is a great option, yes it may be cold, but if you have the right gear then it shouldn't be too bad. Try using this website: http://www.mapmyrun.com/ Here you can map your runs and figure out where and how far you need to go, I find it's really helpful if you don't have a gps sport watch.
Here's a training schedule that you can use for the first couple months of your training:
Monday: Distance run (1-3 miles as slow as you would like, without walking)
Tuesday: Distance run (1-3 miles as slow as you would like, without walking)
Wednesday: Distance run (1-3 miles as slow as you would like, without walking)
Thursday: Distance run (1-3 miles as slow as you would like, without walking)
Friday: Distance run (1-3 miles as slow as you would like, without walking)
Saturday: Rest or distance run
Sunday: Rest
Just a note: The distances above are just raw distances not translated into laps on a track, one mile on a track is four laps. So a one mile run would be four laps while a three mile run would be twelve. Now, after a a month of training the schedule above is going to seem pretty easy, this will be because your endurance base has built up and you can start pushing yourself to go faster and you're plan could look a little something like this:
Monday: Distance run (1-4 miles slower 10-12 minute mile)
Tuesday: Distance/speed run (1-2 miles at an elevated pace 8-9 minute mile)
Wednesday: Distance run (1-4 miles relaxed at a 10-12 minute mile)
Thursday: Distance/speed run (1-2 miles at an elevated pace 8-9 minute mile)
Friday: Distance run (1-4 miles miles relaxed at a 10-12 minute mile)
Saturday: Rest or distance run
Sunday: Rest
Make sure that you don't overwork yourself within these first months, since you're just getting into running you're going to be much more prone to injury. Ease in slowly, and once you feel the your body is ready to start ramping up the workouts then you should. This training plan should start putting you into great shape. Hope this helps! Good luck, and feel free to message me if you have any more questions!
Running question?
exercise f
Hello! I am a fairly new runner....been running about 1 year almost now. I ran my first race about 3 weeks ago, a 5K. I finished in 23 mins and 43 seconds. I ran a half marathon today and finished the 13.1 miles in 1 hour and 51 mins. It was pouring rain, windy, only 45 degrees, and lots of hills. Is that a good time for a beginner?
Answer
That is a good time for a beginner. I've never been able to run, as I have bad knees, but alot of my friends are runners. Keep up the good work, and watch yourself shave time off.
That is a good time for a beginner. I've never been able to run, as I have bad knees, but alot of my friends are runners. Keep up the good work, and watch yourself shave time off.
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