beginner......running, advice appreciated

NeilsWifex

HI there,
I'm new to running but signed up for 10k in Sept.....figure I'll have an aim that way and a bit of time to reach it.

How much and how far do I need to aim for first...2 miles every other day maybe?

Does anyone have any tips in general?

Also I can cycle the same amount of distance (with toddler on my bike) in 1 hr...will running be harder than that?...inc time wise.

Thanks so much
Ana

Nicola0000

Start with the couch25k programme. Its great for building you up to 5, then theres one called Bridge210k to work up to the 10k. Start off slowly, dont expect too much too soon.

Nicola0000

Also I can cycle the same amount of distance (with toddler on my bike) in 1 hr...will running be harder than that?...inc time wise.

I can cycle 16k, but can only comfortably run 5k, so try not to compare the two. x

BrianSharpe

Running and cycling are both great exercises and biking should be a part of your cross training but they're like night and day when it comes to energy management and effort.

Now, I'm going to answer you question with another question. How much can you comfortably run right now? Most running injures are a result of trying to do too much, too soon too fast.

The good news is that even if you're a complete newbie to running you have plenty of time to train for a 10k by September. If you can comfortably run 2 miles then running that distance every second day (or at least 3 x per week) is a great start. Build on that by no more than 10% per week and once you can comfortably run 5 km you can start varying your distances a bit more to build towards the 10k. (my half marathon plan calls for an easy 5km run on Tuesday, a tempo (running at race pace) run on Thursday, easy run Saturdays and long slow distance on Sundays - I'll be heading out the door in about 15 minutes) For a 10k plan (especially your first race) you should be building up to a 10km run 1 x weekly (again, build up gradually - allow your body to acclimatize itself to the running) along with a couple of shorter runs each week.

If you're interested there are some great (free) training plans on runnersworld.com

Other tips - shoes that fit well, comfortable wicking garments, dynamic stretching before the run - static afterwards and have fun (your goal for this race is to cross the finish line with a smile on your face)