Running question

ginny1214
ginny1214 Posts: 338
edited October 1 in Fitness and Exercise
my biggest goal is to run 10 mi at once again. Right now I'm at 207 lbs and my endurance is high for my weight. I can run 2 mi no prob without stopping. How should I gradually increase. I know I can run more but idk if I should push myself to do what I can

Replies

  • chevy88grl
    chevy88grl Posts: 3,937 Member
    Just take it slowly. Slow increases while your body adjusts and adapts to running longer. Don't try and rush yourself - that is how injuries occur. :) Good Luck!
  • cavaaller_85
    cavaaller_85 Posts: 94 Member
    I would add .25 mile every two weeks. Don't increase speed and distance at the same time. Distance first, then speed. It seems like it'll take forever, but as you lose the weight you'll be able to do more, faster. Good luck!
  • RoseCoreling
    RoseCoreling Posts: 55 Member
    You said you did it before-how did you do it then? I would add a mile a week/mile every two weeks to gradually work your way up. What I do is I run 4 miles 2- 3 times a week and then on one weekend day i'll do anywhere from 7-7.5 miles..maybe try something like that and one day you push yourself a little harder? Good luck!
  • SarahFrankel
    SarahFrankel Posts: 42 Member
    I would increase your longest run by 1 mile each week. So if you can run 2 this week, do 3 next week, 4 the week after, and so on. I usually try to do a couple of shorter runs during the week and then a "long" one on Saturdays. Whatever works for you :)
  • sassafrasy
    sassafrasy Posts: 113
    I am the same weight and I can jog up to 6 miles. I don't jog fast. but never go slower than a 4.3 mph. (14 min. miles). I jog for endurance, rather than speed. I'm not a speedy person!
  • Rebeccasluckyduck
    Rebeccasluckyduck Posts: 168 Member
    Increase your distance slowly so you don't get hurt. You want to push yourself a little, that's how we get better, but not too much. A general rule of thumb is not to increase more than 10% per week.
  • deuce3Degotrip
    deuce3Degotrip Posts: 49
    Alternate between distance and timing goals... that way you are increasing endurance and challenging your body to burn more calories. For instance, run 2 miles one day (note your time). The next day, try to shave 15 seconds off of that time... the next time you run, go 2.2 miles, then 2.4, then 2.6 (so on and so on)... every time you meet the next distance, push to shave time off of it. Before you know it, you'll be running farther and harder than you've ever known!

    Hope this helps!!
  • ambercholtz
    ambercholtz Posts: 84 Member
    A friend of mine introduced me to 'from couch to 5k', if you Google it then it should come right up and help you build up your endurance.

    I think it helps a lot for me but I am a beginner runner also.
  • bridges9779
    bridges9779 Posts: 1 Member
    How I train for runs is by doing intervals. So you can do 3 or 4 minutes running and then 1 minute walking to recover. Do 30 minute runs 3 times a week and then do a long run on the weekend(increasing your weekend run by a mile every week until you get to 10miles). NOTE: No matter how long or short the run you are always doing 3-4 minutes running and 1 minute walking.

    For example:

    Week 1
    30 minutes Mon-Wed-Frid
    3 miles Saturday
    Week 2
    30 minutes Mon-Wed-Frid
    4 miles Saturday
    Week 3
    30 minutes Mon-Wed-Frid
    5 miles Saturday

    A great website to go to is runnersworld.com for training plans. Or you can google training plans for begginers for 1/2 marth or marathons. Hopes this helps!!!
  • BobbyDaniel
    BobbyDaniel Posts: 1,459 Member
    Slow your pace down as you increase the mileage and I've heard don't add more than 1/10 each week...if you have been running for a while, you can probably add more than that but I wouldn't go over an additional mile each week. Good luck!
  • aymetcalf
    aymetcalf Posts: 597 Member
    Increase your distance slowly so you don't get hurt. You want to push yourself a little, that's how we get better, but not too much. A general rule of thumb is not to increase more than 10% per week.

    I've used the 10% per week rule - and it has worked well for me....
  • tlwicklund
    tlwicklund Posts: 24
    I have been working to increase the amount I run.. I know it sounds simple but if I feel like when I'm close to being done with my 2 miles or whatever I am at and I can go more I just add another quarter mile/.25. I don't give myself a specific time (like add .25 miles every week, you could probably set an end goal of when you'd like to get to 10 miles), just whenever my body is ready I add a little bit more.
  • TiaUti
    TiaUti Posts: 20 Member
    Hal Higdon has lots of tried and true, easy-to-follow running plans. I used his novice schedule to successfully complete a marathon.
    www.halhigdon.com
  • ginny1214
    ginny1214 Posts: 338
    Wow thanks for e quick replies!!! I used to be in cross country, the first time I ever ran during practice I ran 6 miles. I dislocated my ankle about 4 yrs ago and never really tried running again until recently when I started losing weight. And I realized after a few weeks I could run more than I thought. So the past week I just do 2 miles but am about to join golds gym. But at the same time I'm not looking to burn myself out either :)
  • carbons2k
    carbons2k Posts: 383 Member
    go slow. do 1/2 a mile a week up to 4 miles at a time then up it to 1 mile extra week until you get to where you wanna be. Thats how I started. Im running 2 miles in 21 mins and im 236.
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