Is this increase too hurried (running)?

stupid_in_the_street

I have a chronic illness which has recuntly improved. I have always loved running/jogging, so i was eager to begin again. Due to my eagernessand past mistakes, i am worried i may be increasing too quickly and need objective input. It would devastate me to be out of commiaion due to injury.

Since the 12th i have jogged a total of 7 times at 7mph. It would have been 3 times a week, but i was sick for a while. For future reference, is 3 times a week too much from the start?

I did 25 minutes (straight jogging) the first two weeks once this week, wednesday i increased to 30 and have done this twice. Is 5 minutes a normal increase? Was this time too much from the start?

Thank you, and i appreciate your patience. I dont know much about running.

shagerty777

I'd say listen to your body, you'll know if you are pushing too hard.

lorrpb

Your body will tell you if it's too much. I assume it is too much, or you wouldn't be asking. Running 2-3x a week is good for those starting out. Increase by a few minutes per week. No need to rush things, especially in light of your recent health challenges.

stupid_in_the_street

Thank you both! I was primarily concerned due to increasing too quickly in the past (quicker than now). My body feels fine. Do you think this is ok for now given that?

I plan to stick to around 3 times a week for a while and increase by another 5 minutes in perhaps 2 weeks. Should i cut down the 5 to 2 or 3?

ROBOTFOOD

3x/wk and adding 5min per wk is fine. If you do start to feel sore/wore out, take a few days off or run a day or two less per wk.

In several weeks or months, if you want to, add a 4th running day. Then 5th later on. If you're trying to build a good base. Build distance first. Speed later.

lorrpb

Everyone is different and I prefer to err on the side of caution, but I'm no longer 19. LOL. There is no probably no harm in increasing 5 min every 2-3 weeks, but there's nothing wrong with taking it slower too. It will take a few weeks longer to reach your goal, but nothing wrong with that. Every runner I know has been injured, many with permanent injuries. You probably know that many injuries do not show up for a long time, even though you "feel fine." I remind myself that I really don't care whether I run or not, but I do want to be able to walk for the rest of my life.

stupid_in_the_street

Thank you both!

sarabushby

A typical recommendation to prevent injury is not to increase distance of any one run or your weekly total by greater than 10% at a time.

cw106

sarabushby wrote: »

A typical recommendation to prevent injury is not to increase distance of any one run or your weekly total by greater than 10% at a time.

Agreed.
You seem to have a better base level of fitness than most new starters.

stupid_in_the_street

Ok, i think i will go by the 10% level. If 30 minutes has felt fine both times ive done it, shoukd i stick with it ubtil mt next increase or go down slightly?

juliet3455

@stupid_in_the_street I think everyone above has answered all your questions and concerns.
Recognizing your own past mistakes is the first step in preventing over use injuries.

As @cw106 said you seem to have a better Base level of Fitness than the average new runner so 3 times a week is not to much - ultimately your body will give you feedback in a hurry.

Rather than rushing to increase your speed, distance or time its better to do a slow build up ( the 10% guidline ) - you don't need to increase 10% per running day or running week. Increasing by 10% per 2 week period or monthly is good enough for us average Sloggers. Another common practise in training plans is to have a Cutback week where you will drop back to your previous cycle High time/Mileage. It lets your body rest/recover without completely stopping.

As to not knowing much about Running there is some great information compiled here.