How many days a week ? Running

abhijeetchar

I am 172 pounds n 24 years old...I am running 2-3 kms daily (last 2 weeks). My legs ache badly after run...so I have to skip 1-2 days in between..I wanted to know how many days should I run in a week...???

abhijeetchar

abhijeetchar wrote: »

I am 172 pounds n 24 years old...I am running 2-3 kms daily (last 2 weeks). My legs ache badly after run...so I have to skip 1-2 days in between..I wanted to know how many days should I run in a week...???

William4MVP

How tall are you? Are you eating enough to recover from your runs? What are your macros like?

abhijeetchar

Hi...I forgot to mention that I am 171 cms...I am eating like 1300-1500 calories daily..my goal set by mfp is 1610 calories...BMR - 1729

KathyApplebaum

If you just started running, 3-4 days a week is more than enough. Do some cross training on the other days if you still want to work out, like rowing, biking, or weights. Give your legs a chance to recover and build up those muscles.

abhijeetchar

Hmm...thanks @KathyApplebaum I hope it will go after few weeks....I have decided to run 3 kms daily for 5 days a week..hope to be on track soon.

William4MVP

Yeah it might be due to your weight actually and that's a pretty low deficit.I would eat 1800-1900. You should run only about 3 times a week until your weight drops some more but in the mean time you should also work with weights.

abhijeetchar

@LiftingTillDeath it sounds very logical n yes my weight challenges me while running...but if am eating like 1800-1900 how m I gonna loose...what other things could u suggest which doesn't involve legs...?? well I don't want to jump into body building...thanks in advance

William4MVP

you will lose at 1.9k calories but it will also minimize the chance you end up being skinny fat which is why i recommend bodybuilding..you burn more fat with bodybuilding than running anyways. running will just end up leaving you skinnyfat

SarcasmIsMyLoveLanguage

Runner here. The advice to incorporate strength training is solid. Improving your strength will help you greatly with your running. You don't need to be the hulk, just do some simple weight training a couple of times a week.

Orphia

abhijeetchar wrote: »

Hi...I forgot to mention that I am 171 cms...I am eating like 1300-1500 calories daily..my goal set by mfp is 1610 calories...BMR - 1729

You are not eating enough. The bare minimum for males is 1500.

You should eat less than your TDEE to lose weight, but more than your BMR or you risk health problems.

Kind regards.

dn0pes

Cross training is important - get proper shoes - both will help with the pain - take it slow you'll get there.

abhijeetchar

Thank you all for your valuable suggestions. So I have reached to conclusion that i must do cross training n some strength training to burn more fat. This will also help me in my running.
n yes @Orphia I will increase diet to 1600-1700 calories.

cheekykiki27

Longtime runner here. It will get better. Your feet and leg tissue and bones are just not used to the impact, especially since you are quite heavy still. The more you run, the more you're tissue will break down and build up stronger - same phenomenon as weight lifting. Stay consistent! Put 2 days between your runs and try to increase your distance a little each week. Treadmills or stadium tracks also offer softer surfaces that you can try, although it can get a little monotonous staying in place essentially. Don't give up! Once you get past the pain you will start to feel the positive mental benefits of running. "Runners high" is a real thing! Also try to mix intervals to get fitter faster - 2 min relaxed pace, 1 min sprint and full effort, etc. best of luck!

cw106

abhijeetchar wrote: »

I am 172 pounds n 24 years old...I am running 2-3 kms daily (last 2 weeks). My legs ache badly after run...so I have to skip 1-2 days in between..I wanted to know how many days should I run in a week...???

step 1. what shoes are you running in?
have you heard of gait analysis,where running style is analysed for free by reputable and reliable running shoe stores?
from where you will get expert advice based on your actual requirements.

abhijeetchar

@cheekykiki27 thanks for the encouragement and support. This time i am not gonna give up like 2-3 times earlier. I will give a day break after 2-3 days run. will try to have cross training. i will get past the pain. motivated.

abhijeetchar

@cw106 i have not heard of anything like that. i am running in lotto running shoes which i bought sometimes back.

cw106

lotto is a very basic brand not suitable for the amount you run.
old,cheaper shoes cause injuries,im afraid.
you can buy decent shoes from £30($40) .definately a wise investment.

AsrarHussain

I run 5km 3 days a week. Build up slowly

20yearsyounger

I usually max out at 3 days straight running. I either alternate or do 2 on 1 off for about 20 miles a week. As cheeky said, your body muscles and bones need to get used to the impact. Also @cw106 is right. you need the right shoes (for longer distance socks as well). He is speaking from the personal experience of overcoming his own injuries and going from where you are to easily running half marathon distances.

RoxieDawn

This right equipment will keep you safe and injury free. Need to invest in good running shoes (no joke). If you can, try to get your gait tested and maybe even the sports store where you live has the equipment to can do this and fit you into a shoe.

It takes time to break in shoes, and running in a bad pair is recipe for injury.

I started right out the gate with a shoe custom fit for my running style. I started on daily short runs and then built up. Not only to break in the shoes but to break in my feet, calves and of course those hammies, glutes and quads.

Strength training to me is essential for running. I can run daily if I choose to, or I can alternate the types or running, but I can certainly run just about any day I choose and short runs or long runs. Treadmill gets boring but it is alternate way to move on softer surface if you want to run both indoor and also run on harder surfaces such as street running.

abhijeetchar

okay i will a buy a decent proper running shoes. These days, i am running more than 3 kms. May be its right time to buy a new pair. Thanks for your suggestions @cw106 @AsrarHussain @20yearsyounger @gia07

punkrockgoth

I started off only able to run 2-3 kms once a week. It took years to be able to work up to twice a week. Getting a proper pair of running shoes made a huge difference and now I am able to run 3 times a week up to 10k. I don't run more often than that because I prefer to do a lot of cross training.

It does get better. Proper running shoes are essential. Cross training is your friend.

abhijeetchar

Great work @punkrockgoth. Now Things are getting better for me also. I lost 2-3 kgs weight in last 2 weeks. My legs does not ache much now. I got it "Cross training" and "proper running shoes".