Beginner runner

blackwarrior

in need of motivation and words of wisdom on starting to run

How many days a week

How long per session

What speed do u use on the treadmill
I am doing 1 minute speed 3, 2 minutes speed 4

azulvioleta6

You might want to post this question on the exercise forum--you are more likely to get answers there.

I don't run much due to an injury, but I found the Couch to 5K app helpful. There are many other/similar training programs available online.

C25K gives you 30 minute workouts and the idea is to do them 3 times a week. I would swim or do other lower-impact activities in between. The program has you alternate walking and running. As the weeks progress, you end up running more than walking.

Go at your own pace. Speed 3=3 MPH?

allanthfc

Really if you can I'd say get out on the open road and don't think about numbers. Just run at a pace you can maintain. Local parkruns (check online) are a great free meet on a Saturday with runners of all ages and fitness levels. 5 k at whatever pace you can accomplish and the website makes tracking your improvements easy.

I love running and always swear by physically getting out and breathing the fresh air and car fumes lol rather than the treadmill.

jgnatca

I was told I was ready for a running class if I could run for a minute on a treadmill. You're ready.

• You can find a C25K routine or a Learn to Run routine.
• Take alternate days off from running to give your muscles and joints time to recover, and another full day off for the same reason.
• Warm up by walking for 5-10 minutes.
• Finish up by doing a set of stretches. http://www.active.com/running/Articles/5-Key-Stretches-for-Runners
• Running has the potential for repetitive strain injury, so be mindful of aches and pains, and never forget your stretches.
• My routine went like this; eight weeks of classes, one class a week with two runs on my own. First week, 1-1 (One minute walking, one minute running for twenty minutes), then 1-2 (One minute walking to two minutes running), then 1-3, 1-4, 1-5, 1-6, 1-8, and 1-10. Each routine was about twenty minutes long but I think 1-8 then 1-10 got up to 30 minutes.
• Speed is not nearly as important as finishing the intervals. Don't worry about running slow (a brisk walker could have outpaced me). The first thing you want to improve is your endurance/cardiovascular and you get that by gradually increasing the intervals.

jgnatca

For motivation, I sign up for a run. If I have something to prepare for, that keeps me going. YMMV.

blackwarrior

azulvioleta6 wrote: »

You might want to post this question on the exercise forum--you are more likely to get answers there.

I don't run much due to an injury, but I found the Couch to 5K app helpful. There are many other/similar training programs available online.

C25K gives you 30 minute workouts and the idea is to do them 3 times a week. I would swim or do other lower-impact activities in between. The program has you alternate walking and running. As the weeks progress, you end up running more than walking.

Go at your own pace. Speed 3=3 MPH?

blackwarrior

Yes 3 and 4 miles per hour

blackwarrior

jgnatca wrote: »

I was told I was ready for a running class if I could run for a minute on a treadmill. You're ready.

• You can find a C25K routine or a Learn to Run routine.
• Take alternate days off from running to give your muscles and joints time to recover, and another full day off for the same reason.
• Warm up by walking for 5-10 minutes.
• Finish up by doing a set of stretches. http://www.active.com/running/Articles/5-Key-Stretches-for-Runners
• Running has the potential for repetitive strain injury, so be mindful of aches and pains, and never forget your stretches.
• My routine went like this; eight weeks of classes, one class a week with two runs on my own. First week, 1-1 (One minute walking, one minute running for twenty minutes), then 1-2 (One minute walking to two minutes running), then 1-3, 1-4, 1-5, 1-6, 1-8, and 1-10. Each routine was about twenty minutes long but I think 1-8 then 1-10 got up to 30 minutes.
• Speed is not nearly as important as finishing the intervals. Don't worry about running slow (a brisk walker could have outpaced me). The first thing you want to improve is your endurance/cardiovascular and you get that by gradually increasing the intervals.

blackwarrior

Thanks for the tips u will be using these