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JCWIAKALA Posts: 347
5/28/13 3:58 P

Good point!

Must mean that I finally have achieved "regular runner" status!

UNIDENT Posts: 33,498
5/28/13 3:37 P

10% is for regular runners, not rookies.

Notice that Couch to 5K has increases of more than that. :)

JCWIAKALA Posts: 347
5/28/13 12:56 P

Another suggestion: Don't increase your runs by more than 10% (mileage) a week.

MOTIVATED@LAST Posts: 15,457
5/26/13 9:19 P

I agree with Juliska - it is generally recommended that rookie runners (ie. anyone with less than 6 months running experience under their belt keep their running to just 3 times per week.

The impact of running is hard on the body, and it takes time for your leg muscles and tendons to adjust to this impact. And this adjustment tends to come during the rest period BETWEEN running sessions. By keeping your running to just 3 times per week, you are allowing those muscles and tendons the opportunity to recover and get stronger. It is fine to cross-train with lower impact cardio on your non-running days.


JULISKA09 SparkPoints: (16,182)
Fitness Minutes: (14,997)
Posts: 225
5/26/13 8:12 P

Like it was suggested to the OP, follow whatever the couch to 5k says. It's typically three runs a week, although some will do two or four. Pick out the one you like best and go with it. You'll do great. Running is fun once you get to where you can keep it up for awhile. emoticon

TRUDYTM Posts: 545
5/26/13 4:25 P

How many times a week should I run? I am just starting.

N16351D Posts: 2,349
5/19/13 1:59 P

Thank you all for the information and encouraging words. Can't wait to get back to it!

UNIDENT Posts: 33,498
5/18/13 11:51 P

That or Spark's "Spark your way to a 5k" programme.

Any beginner running programme is fine. There is no real difference between "new runner" and "starting again runner".

You might find that you can increase more quickly than the programme allows for, especially as you get near the 20minute sort of region. If that's the case, it's fine to do so.

Try not to get mentally hung up. I've restarted - twice. It's so hard to get enthusiastic about having lasted 10 minutes when you used to be able to run a 10k at the drop of a hat! But you need to remember that (depending on your own abilities), "right now" running a whole 10 minutes at a time is a great step forward. You are not, now, the same person you were when you were running before. You need to build up again.

MOTIVATED@LAST Posts: 15,457
5/18/13 10:40 P

ZORBS13 SparkPoints: (199,795)
Fitness Minutes: (195,158)
Posts: 15,862
5/18/13 9:25 P


N16351D Posts: 2,349
5/18/13 8:05 P

Greetings runners. What is a good plan to get back into running after being unable to do it for 15 months due to a lung infection combined with knee surgery? I get to walk this summer, and can start jogging in September. But I need a plan.

Note that I have been running/jogging since 1972, outside of illness and injury (managed both in 2012 & 2013). I am very anxious to go, but have to still wait.

In the meantime, I have been lifting weights, walking about 15 miles per week, doing Yoga, swimming, and Pilates for the last year, even during my exceptionally long illness.

Suggestions for a plan to start over with running are coveted!

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