running ?

koutroulakis
koutroulakis Posts: 77
edited October 2024 in Fitness and Exercise
I only run 3 mi when I do run. But would like to increase how far I can run. How many days should I run a week? Is it safe for me to run everyday or is it like weight training and I should only run every other day? any advice would be great :)

Replies

  • lifeismoto
    lifeismoto Posts: 245
    I run anywhere from 5-7 days a week. My running schedule is different every week depending on what my coach gives me...but usually he puts in a day or two of optional runs depending on how I feel. My biggest suggestion is listen to your body! if you are really sore take a day off to heal...do not over train...you do that and you could be out for a week or two rather then just taking a rest day or two...listen to you body...start slow and build up your endurance....also do not do the same run everyday....mix things up...if you want some examples I will gladly show you what I mean! good luck!
  • Jaymefirst
    Jaymefirst Posts: 268 Member
    agree with ^^^^
  • adagolden
    adagolden Posts: 146 Member
    I have read that it's not good to run two days in a row, so I do every two or three days. I am also only running about 3 miles at a time, but I had shin splints and stopped running for a long time, but I also would like to increase my distance. Perhaps a running program such as couch to 5k,but one for running more? Might be worth researching, I think I will do that. Good luck.
  • ✰✰ajaks1229✰✰
    ✰✰ajaks1229✰✰ Posts: 107
    Building endurance is different for everyone. I live in Michigan so when it is nice outside, I can run up to 7 miles maybe 3 times a week. Now that it is getting colder, I go for the treadmill and I am to ADD too stay on that for too long so average 3 miles each time at the gym. I have found cross training to be equally as beneficial when training.

    Check out this link @ active.com. They have great articles for runners of all levels.

    http://www.active.com/running/


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  • koutroulakis
    koutroulakis Posts: 77
    Thanks, you are right there are programs for time but maybe not so much distance. I would like some examples of switching it up...I just use the phone app for couch to 5k. Any other apps? I may need to look on my phone and google ...thanks for the input.
  • ✰✰ajaks1229✰✰
    ✰✰ajaks1229✰✰ Posts: 107
    Thanks, you are right there are programs for time but maybe not so much distance. I would like some examples of switching it up...I just use the phone app for couch to 5k. Any other apps? I may need to look on my phone and google ...thanks for the input.

    Go to you tube and search "Running Tips" many are good. Also active.com/running

    Good luck!


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  • LeisureRunner
    LeisureRunner Posts: 185
    There's an app called bridge to 10k
  • lifeismoto
    lifeismoto Posts: 245
    for example....my schedule this week is...

    Monday - Easy 25-30 minute run

    Tuesday- Pace run....35 Minutes with ten fifteen second strides at 80-90%

    Wednesday - Off day or easy 20-25 minute run

    Thursday - Ten minute warm up (easy run) ten minute pace run, fifteen minute tempo run, ten minute pace run, and ten minute easy to cool down.

    Friday- OFF

    Saturday- 1.5 hour easy run

    Saturday- 25-30 minute easy run...

    Now I am fairly advanced in my running...so this is not the first thing you want to jump into...but just modify it for yourself....cut the times in half or by 75% and build up to where you want to be.
  • DaleRunning
    DaleRunning Posts: 8 Member
    Hi there, I have been running for 10 years now and never had a coach or trainer. I just did it on my own. you should not run more then 5 days a week and you should mix up the runs. you should run at least 3 days a week. By mixing up the runs I mean one day go on a long run at a slower pace, another day do a tempo run where you run harder and faster taking walk breaks when you get too tired to carry on or you can structure it better by running hard for say 5 mins and walk one. Let your body be your guide. This will increase your speed. Then do a regular run where you run at a comfortable pace but not too slow a little faster then your long run and don't go as far as your long run. You should only do one long run a week and as you get better increase your distance. eg if your long run is presently say 5 miles increase a mile when it becomes easier usually 3 to 4 weeks. If you need to take a walk break do so they will decrease as you get more fit and soon you will not need them or need less of them. I am not an expert and this is just my own way of doing things. You might get all sorts of advice and in the end the more you run the better you run. Happy running! It is the best!
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