Starting Running - How Far & How Often?

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Starting Running - How Far & How Often?

May 23rd 2008 01:26

Unless youre already quite fit, aerobically, you should start with about 20 minutes. Also, youll probably have to do a walk-run. (Even if youre physically capable of doing a continuous run, remember, were talking about running at around 75% of your maximum heart rate here. Youre not trying to push yourself to your limits.) In fact, if youre really unfit, youll probably have to walk most of the way maybe even the whole way. But dont be disheartened. Youre still getting the same benefits out of it. So long as your heart rate is around 75% of its max, youre doing the right thing. It doesnt matter if youre walking or running. (I know how frustrating this can feel. I like the feeling of running more than the feeling of walking. But rest assured, youll get there.)

Do this three to four times a week.

If youre doing the same course each time (e.g. around the block or to the beach and back), time exactly how long youre taking. (Most heart rate monitors will tell you how long they were monitoring your heart rate.) Youll find that your time decreases each week. Ive found this is all I need by way of motivation. You may also find it useful to set some goals. E.g. By Christmas, I want to be able to go round the block in 15 minutes, rather than the 20 its taking you now. (In a later post, Ill recommend some tools for tracking your times, as well as tracking the distance youve covered.)

After about three or four weeks, you can increase to four to five times per week, if you like. Thats about as often as you need to go, unless you want to become an elite athlete.

After about 10-12 weeks, you may find that youre running half and walking half of each run (rather than walking the majority). Thats great! Also, by this time, your muscles, joints and bones should be adapted to their new load. So if you want to do more, you can. But instead of increasing the number of runs each week, increase the duration of your runs. So if youre out for 20 minutes per run in week 10, go out for 25 minutes per run in week 11, and 35 minutes per run in week 12, and so on. (Its important to think in terms of time, not distance. If you get too hung up on distance, you may push yourself too hard.)

By about week 17, youll probably find that youre running a lot more than youre walking. You may even be running the whole way.

Thats all there is to it!

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5 Comments. [ Add A Comment ]

Comment by James Rickard

May 23rd 2008 03:06

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Nice post! I stumbled upon this by accident but, I really like the info you provide. I'll be back!!!!!!!

Comment by Glenn Murray

May 23rd 2008 03:20

Run Like You Stole Nothing

Thanks James. Great to have you here. Cheers.

Comment by tlcorbin

May 28th 2008 16:46

Hello Glenn, nothing personal, but I have to hide this post from my wife, she is into torturing this sloth driven couch potato with forced marches up the sides of mountains for hours of goading and chiding while she scampers about like a spring born lamb.

It's horrific, if there's a trail route in the area marked 'hazardous to your mental well being and person', that's where you find us. If she gets it in her head that we can run rather than walk these trails, the huge investment in my portly waistline will be totally wasted. Hahahaha.

Raven

Comment by Glenn Murray

May 29th 2008 00:11

Run Like You Stole Nothing

Chuckle! Haven't run up any mountainsides, myself, for many years. I'm not sure it qualifies as 'Easy' running, though, so you may be safe!

Cheers.

Comment by tlcorbin

May 29th 2008 00:26

Phew, good to have you posting here Glenn. . .

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