Hey runners, I have a question for ya'!

kylamaries

I've been running different 1 mile and 1.5 mile routes since the end of February and finally decided to increase my route. On the 18th, I planned and ran a good portion of a 2-mile route (I finished it all but walked a little bit). The 19th was very similar with the exact same route at the exact same time of day. Today I ran the same route continuously (and easily, as it was more of a mental battle than a physical). I'm planning on running this route until Saturday (or maybe early next week) and then attempting to increase my route to 2.5 miles.

Is this too quick?

samgolod

No I don't think so - as long as you are stretching out nicely afterwards...if you get any twinges try and do some sit ups and upper body work to make sure you don't get injured but basically that looks good to me. Also it might be worth following a programme like one of the Run Keeper programmes (which are free) or one of the couch to 5 km programmes which have a fine reputation and are normally free too. They'll tell you to do basically what you are doing at the moment but they'll give you a bit more variety and you'll feel more confident you are doing the right thing! Good luck

zlauerMom

It might be too much too quickly since you are doing it every day. It may not seem like a big increase, but it is an increase. People truck along fine for a week or more while unknowingly they are ramping up their chance for injury.

I think it is likely you'll be fine for now, but I'd be careful increasing your distance going forward especially when you start covering more miles. I recommend rest days, too, or just walk the distance instead. There are lots of training programs out there that will help you ramp up your running distance safely. I really like Jeff Galloway's, but there are others, all very good. Galloway encourages walk breaks. I usually run with walk breaks: 5 minute run/1 minute walk or 3/1 or 10/1. Depends on how I'm feeling.

http://jeffgalloway.com/training/5k.html

In general at the start of running season, my base run is 3 miles, roughly 3 days a week. I increase the distance to only one day in the week. Then the next week increase it to another day as well. Or if I'm looking to run a long distance, I pick one day to do my 'long run' and I'll increase that distance a little bit each week, but run only 3 miles the other days.

Good luck and happy running!

maegmez

Nope, not at all. I started by power walking and adding running for short distances. I've always done at least 5 miles walking so it took a few months before I could run the entire route. Now I can run a 10k distance.

You're doing it the right way by adding in small increments. Good advice above to make sure you stretch before and after. Most importantly though, listen to your body. Your body will tell you when you are ready for more or when you need a break.

txbandman

Just be sure you are listening to your body. If you are ready to stop running and walk like you did on the 2 mile route, then add the mileage. Just don't force yourself to keep running if that extra distance seems to be too much. It sounds to me like you are doing it right - add the distance so it is there as an option, but walk the end if you need to.
Good luck, and congratulations on your success!

sleepingtodream

I echo the comments about listening to your body. I think running every day can be just fine but once you get into longer distances (than you are used to) you need rest days. I've only been running for a few months and am up to 3 miles ever other day. Could I do it every day? Probably, but I know my hips would be sore and I don't feel I would be able to add distance (building up to feeling comfortable with a 5 mile run). Since you seem to be in good shape I'd say push yourself a bit but still give yourself ample rest/recovery time. Have fun!!:) I love seeing your progress!

BrianSharpe

It may surprise people but there are runners who have not missed a day for periods in excess of 40 years (http://www.runnersworld.com/general-interest/longest-us-running-streak-to-end-at-45-years) but, as others have said, as you start going longer rest days become a really good idea.

The rule of thumb (and it's only a guideline) is that you should try to limit your total increase in distance to about 10% week over week as a way of minimizing the risk of injury. It certainly sounds like you're within the guideline; the most important thing is that you listen to your body. If its asking for a day off take it.

kylamaries

Thank you for the friendly advice! I usually do warm-up and cool-down stretches as well as walking a block both before and after I run, so it sounds to me that I need to go plan a longer route. :happy:

heybales

I'd take that 10% advice until you have a lot more experience.

You have many routes now, add up the weekly mileage and figure out how much more to add to stay within that.

You don't have to do the same long route daily, do the shorter route for several days, with shortest route following day of longest route. Mix it up.

But most running injuries are with new runners, and blamed on shoes even though they actually increased miles too fast.

And are you stretching cold muscles, or after you walk to warm them up. Stretching cold is not a good idea. Longer, like 5 min, warm-up and cool-down walk would be much better than cold muscle stretching attempt.