Running for beginners

Aish30
Aish30 Posts: 43
edited January 5 in Fitness and Exercise
Good morning everyone and thanks in advance for all your valued insights.

I started running last week for the first time. So far, I have been running 5-6 miles a week. I run three times a week; two days I run for 1.5 miles each and one day I run for 2-2.5 miles.

I would like to know how many miles a week did people start to run with; and how was that spread out over the course of the week so I can build a good mileage base by comparing notes.

At this point, I am more focused on building endurance than speed to be honest.

Thanks a million. X

Replies

  • PurpleTina
    PurpleTina Posts: 390 Member
    Well I have only been running since the end of July, but I try and run three times a week, and started doing roughly the same sort of distances you are now. You only need to increase the mileage gradually; I now run about 5 miles, three times a week. HTH.
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    check out c25k it's a great beginner runner program.

    http://www.c25k.com/
  • meghannrenee
    meghannrenee Posts: 202 Member
    Listen to your body. No one here can tell you exactly what will work for you.

    I started running a few years ago, when I started I went out too much too soon too fast and got hurt. When I went back to it I worked up to 3 miles every other day, then started adding shorter runs on the days in between when I felt I was ready, then slowly increased the mileage of my longer-ish (at the time) runs - brought them up to 3.5, then 4, then 4.5, etc.

    The most important thing is to pay attention to your body. If something hurts, take a break. If you're feeling good, go for a run, and if you feel your ready, start adding some miles.

    And have fun!
  • timeasterday
    timeasterday Posts: 1,368 Member
    check out c25k it's a great beginner runner program.

    http://www.c25k.com/

    +1

    I just started this program, but skipped to week 3 because I just found out about a 5K race in 7 weeks. So far it's not bad. I'm a little sore but I suppose I am training new muscles that weren't getting hit in my usual strength training and cardio stuff.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Here is another beginners program, similar to Couch to 5K, that my coach put together.

    http://chrunners.net/forum/index.php?topic=79127.0
  • Aish30
    Aish30 Posts: 43
    Thank you to you all x
  • justal313
    justal313 Posts: 1,375 Member
    Listen to your body. No one here can tell you exactly what will work for you.

    I started running a few years ago, when I started I went out too much too soon too fast and got hurt. When I went back to it I worked up to 3 miles every other day, then started adding shorter runs on the days in between when I felt I was ready, then slowly increased the mileage of my longer-ish (at the time) runs - brought them up to 3.5, then 4, then 4.5, etc.

    The most important thing is to pay attention to your body. If something hurts, take a break. If you're feeling good, go for a run, and if you feel your ready, start adding some miles.

    And have fun!

    THIS!!!!

    I finally got a proper pair of running shoes and to celebrate I starting running A LOT. (Like 24 miles in 3 days when my normal runs were 2-4 miles 2 times a week. I am now coming off Plantar Faciatias and I am now running once every other week because I have a few 5Ks scheduled. I'm pain free right now, but I'm going to keep off my feet (running speaking) until next Saturday when I have a race.

    I am planning on doing a half marathon next year and I've found a sensible training program.
  • Aish30
    Aish30 Posts: 43
    Okay so I am a wee bit confused. Does the walk/run program apply for everyone or does it depend on an individual's fitness level?
  • justal313
    justal313 Posts: 1,375 Member
    Okay so I am a wee bit confused. Does the walk/run program apply for everyone or does it depend on an individual's fitness level?

    If you aren't as fit it may take you a couple of weeks to get past week whatever but once you are able to get past it, you move onto the next week. Maybe even repeat the week to make sure you are comfortable.

    The purpose isn't just to build endurance but to get your body acclimated to the physical demands (such as they are) of running.

    I really wish I had done C25K or any kind of training program instead of fumbling my way though, I did too much too soon and got Planar Faciatias, which is..... unplesant.
  • Aish30
    Aish30 Posts: 43
    Okay so I am a wee bit confused. Does the walk/run program apply for everyone or does it depend on an individual's fitness level?

    If you aren't as fit it may take you a couple of weeks to get past week whatever but once you are able to get past it, you move onto the next week. Maybe even repeat the week to make sure you are comfortable.

    The purpose isn't just to build endurance but to get your body acclimated to the physical demands (such as they are) of running.

    I really wish I had done C25K or any kind of training program instead of fumbling my way though, I did too much too soon and got Planar Faciatias, which is..... unplesant.

    Thank you. I am going to listen to you guys.
  • justal313
    justal313 Posts: 1,375 Member
    Okay so I am a wee bit confused. Does the walk/run program apply for everyone or does it depend on an individual's fitness level?

    If you aren't as fit it may take you a couple of weeks to get past week whatever but once you are able to get past it, you move onto the next week. Maybe even repeat the week to make sure you are comfortable.

    The purpose isn't just to build endurance but to get your body acclimated to the physical demands (such as they are) of running.

    I really wish I had done C25K or any kind of training program instead of fumbling my way though, I did too much too soon and got Planar Faciatias, which is..... unplesant.

    Thank you. I am going to listen to you guys.

    I've been told your cardio will improve quicker than the rest of your body ramps up. Definitely happened with me.
  • Codefox
    Codefox Posts: 309 Member
    I started running about 5 years ago now and I didn't know about C25K or run/walk ideas. I just ran as far as I could and then stopped. I was really out of shape. I'd say the first 2 weeks I probably did 2 or 3 miles total running 3 or 4 times a week. After 5 weeks I ran a 5k.

    That said, the C25K is a great training program...definitely a great plan for new runners! But just listen to your body. Don't push it if your body says no way today. There's always tomorrow. And shoes! Go to a running store and have them evaluate your stride and recommend you some shoes. Its amazing how important this is but its the best way to protect yourself from injury.
  • naculp
    naculp Posts: 225 Member
    Waaaaay back when I first started running, I would focus on 1-mile runs and getting my time down from 11 minutes. Gradually got it to ~6 minutes for a balls to the wall run. Dialed back the speed for doing more than 1 mile, and started doing 2-3 mile runs about 3x a week. Continued building on that when my best friend, his wife, and I decided to do a half. Upped my distances to about 4 miles twice a week, with a long run on weekends, usually between 7 and 12 miles. We signed up for a full after that race, and mileage jumped even more. Training for the full I was putting down about 25-30 miles a week.

    tl;dr - started about 2 miles/ week, gradually increased to 30 miles/ week
  • justal313
    justal313 Posts: 1,375 Member
    Waaaaay back when I first started running, I would focus on 1-mile runs and getting my time down from 11 minutes. Gradually got it to ~6 minutes for a balls to the wall run. Dialed back the speed for doing more than 1 mile, and started doing 2-3 mile runs about 3x a week. Continued building on that when my best friend, his wife, and I decided to do a half. Upped my distances to about 4 miles twice a week, with a long run on weekends, usually between 7 and 12 miles. We signed up for a full after that race, and mileage jumped even more. Training for the full I was putting down about 25-30 miles a week.

    tl;dr - started about 2 miles/ week, gradually increased to 30 miles/ week

    When I started running the limiting factor was my cardio. It improved much quicker than feet and legs and overtrained when I still had plenty in the tank but shouldn't have been going from 2 mile runs to 8 mile runs in the course of a week.

    To my defense my first 8 mile run happened when mapmyrun told me I had run 4 miles and I was now 4 miles away from my car and had to run back to it to get home :noway:
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