(New wanna-be runner) What is a healthy goal to set and where should I start?

randomlyrunning

It's in the title... but I re-gained motivation two weeks ago to begin running again. It's on my bucket list/goals list for this year to run 10 miles.

So far, I can run two at a 10 minute a mile pace (I'm not dead after that; I could keep going but my calf-muscles get sore and I'm not completely sure what I'm doing, haha). I was hoping to hit three miles by the end of this week, but judging by the past two days I'm not quite sure I can hit that. My motivation has sunken.

Is aiming to add a mile a week a good plan? Is it too little or too much? Also, I do a little strength training and adore the elliptical machine, so when I'm done running I go there. I go to the gym 4-6 times a week for 30-70 minutes, so it's not like I'm crunched for time.

Any help or advice would be absolutely amazing

deannalfisher

I wouldn’t increase more than half a mile a week - also consider slowing down so you can run further/longer

SonyaCele

what about a basic running program, like c25K. There are lots out there to choose from

jgnatca

Check in to C25K. Try running intervals, like five minutes running with a one minute walk in between. Do a full round of stretches afterwards. I did not get in to running until my fifties and I tell people my goal is to “not get injured”. If I don’t get injured I can keep running.

I think a 5%-10% increase after a feel good week is manageable.

Motorsheen

Adding a mile per week is ambitious if you're new to running.

I've been tapering my mileage since 2007.

MobyCarp

Increase slowly. C25K is a good guide for beginning runners; do NOT do more than the program tells you to do. It's okay to do less or repeat days/weeks if you need to. It may take several months to build up to a 10 mile run. If it's too hard to keep going, run slower. If your calves are sore, take a rest day before running again. In general, beginning runners shouldn't run on consecutive days.

You don't make progress when working hard. You make progress by recovering well *after* you work hard. So allow enough rest time for your body to repair the damage running does and rebuild itself stronger and better suited to run.

scorpio516

Adding 10% in total volume per week is a safe rule of thumb.

Wen2Run

As others have said look for a couch to 5k plan and then after you have done that you can look for a 5k to 10k plan.
By the time you have done both of those you can probably just slowly increase the distance on a long run at the weekend to build up to 10 miles or just find another plan from 10k to 10 miles.

If you are done at 2 miles at a 10 min/mile pace then slow down. You should be able to hold a conversation while your running. If you are panting for breath or having to really suck in air then you are probably going to fast.

I found that one of the best ways for me to run slow when I need to is to only breathe through my nose. You find that the moment you speed up you end up taking large breathes through your mouth to get the oxygen required to keep going.

Right now you need to concentrate on building a aerobic base, that is done by keeping your heart rate low. Can be tracked via a HRM if you have one or the above two methods will "normally" help you keep in and around the correct level.

randomlyrunning

Thank you everyone!!! This is helping so much

randomlyrunning

I just downloaded C25k... it's slow paced.... I'm trying to lose weight and will do other workouts too, but is it enough?

SonyaCele

randomlyrunning wrote: »

I just downloaded C25k... it's slow paced.... I'm trying to lose weight and will do other workouts too, but is it enough?

c25k with an appropriate diet plan is perfect. If you add in some weight lifting its even better. Just dont overload yourself and get burned out. Pace yourself for a permanent lifestyle change.

MobyCarp

randomlyrunning wrote: »

I just downloaded C25k... it's slow paced.... I'm trying to lose weight and will do other workouts too, but is it enough?

Without a plan, I erratically tried to "train" to run by running. I didn't do that consistently enough, and when I did it I did too much, got sore calves, and couldn't run my target race all the way.

After I lost most of the weight I wanted to lose, I found a plan much like C25K. The absolutely most important thing that plan did for me was limit how much I ran. I was to run only 3 days a week, not run on consecutive days, and run the prescribed timed intervals. It gave me a structure to keep me from injuring myself, and taught me that I always want to stop while I could still do more (except maybe on race day).

That plan got me to my first 5K, where I met my goal of running the entire race with no walk breaks. After that plan, I just added miles on my own and got to my first 10K about 6 weeks later. The chance of my getting that far without a plan telling me how little to do when I first started out was very close to zero.

2 years later, I ran my first half marathon. A year after that, I ran my first full marathon. A year after that, I ran my first Boston. But *none* of that would have happened if I'd ignored that first plan and decided to run more than it told me to.

Becoming a distance runner doesn't happen overnight. You need time to gradually develop your running chain, which is slower to develop than your cardiovascular fitness. Don't be discouraged by looking at people who run 50 miles a week; we all started out with something like run 3 days a week, under 30 minutes at a time, and not on consecutive days.

TavistockToad

randomlyrunning wrote: »

I just downloaded C25k... it's slow paced.... I'm trying to lose weight and will do other workouts too, but is it enough?

You can probably start c25k half way through if you can already run 2 miles.

cleesus

Also make sure you take proper rest days and dont overtrain! That is one of the major factors that leads to injuries in newer runners and makes them wash out.

As frustrating as it is even if you feel like you want to get out there but your body isnt up to it, then take the day off!

Trying to do too much too soon will end up hurting you in someway sooner or later

WonderfullyNikki

I agree C25k is a great program if I remember correctly there is one for 10ks as well.

1BlueAurora

Follow the Couch to 5K plan as written. If you're done at 2 miles now with calf cramps, you're running too fast. You need to slow down. If you feel that Week 1 would not be challenging enough because you've been running a little already, start at Week 3 and see how you do. After you finish C25K program, download the Couch to 10K app.

Just another thought: buy new shoes at a running store. The employee can fit you into the best shoe for you and you'll be able to avoid running-related injuries to your ankles, shins, knees and hips. So glad I did that when I started running last summer!