Well, how long does it take you to run a mile?. Based on the answer you should be able to estimate how fit are your lungs and how well are you tolerating the cardio overload.
If you are running a mile in 12 minutes and can talk while running you should be able to run at least 2 to 2.5 miles a day every other day.
If you are running the mile in 10 minutes while talking then you should go for 3 to 4 miles every other day
The idea is to keep you heart pumping for at least 30 minutes.
Lift weights. The stronger your leg muscles are the faster and further you can run.
The muscle twitching is absolutely normal. Be care-full that the twitching is not in conjunction with cramping. Then it means that you need to hydrate more before or while running.
Enjoy your runs, I have been running for 7 years and I love it!
2006-06-22 07:51:11
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answer #1
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answered by hmc121667 3
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The ACSM has cardiovascular exercise guidelines that you can follow, but it's also based on the fitness level you were at when you started. You can work up to 30-60 minutes of cardio at about 75% of your Target Heart Rate (basic formula is 220-age-resting heart rateX .75 + Resting Heart Rate) on most days of the week, but you can't do that right away.
Start with an intensity you can continue with for 20 minutes at a time, and work your way up slowly. Also try to vary your routine; running 4 or 5 days a week can be stressful on your joints! Try biking, walking uphill, or some other activity that gets you going without the pounding!
2006-06-22 07:30:15
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answer #2
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answered by scrimmcapt1 1
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Yes, muscles will twitch. Mine do just walking.
You should get a book on heart-rate training. I run all week. I take two days off. I usually run about 20-40 (2 to 4 miles) minutes at a moderate HR (Heart Rate) on normal days... Monday, Thursdays and Fridays. On Tuesday, I do repeats and intervals and on Saturdays, I do a slow long distance run. The slow long distance run should be increased gradually, not a lot at one time and run at a slower than normal day HR. I am at 12 miles on Saturday. Wed and Sun are rest days, that means do nothing.
2006-06-22 07:25:10
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answer #3
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answered by madbaldscotsman 6
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I've been running for 20 years with a lot of 10ks, and a few marathons behind me, and my advice is to go slowly. A lot depends on your conditioning, medical history, and age up to this point. Try this; walk 50 steps, run 50. Keep this up for 10-15 minutes or until tired. Do 4-5 times a week, and keep up for a few weeks and then gradually increase the running time. Many web sites out there to help; NY Road Runners Club, Runners World, seek out gurus (e.g. Galloway)etc. Avoid sharp or abrupt changes in routines. Run for time - not distance.
2006-06-22 07:30:30
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answer #4
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answered by Big Al 1
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You always want to ease into any cardio program and especially one that involves running/jogging so you can be sure you don't over stress your system.
Plus, you will want to make sure you are properly hydrated throughout your run (bring water with you). Wear proper clothing so your body can breathe (cotton and/or natural fibers) to keep you from over-heating and be sure to wear good supportive shoes so you don't cause any knee or ankle damage.
The muscles twitching is the blood circulating the oxygen to your muscles and the lactic acid could also be building up so you need to be sure that you are drinking plenty of water to flush this out of your system.
As for how far to run, that's going to be totally up to what your body and tolerate and enjoy. Don't overdo because you won't stick with it.
2006-06-22 07:23:43
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answer #5
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answered by kathleenmarie519 3
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Well, what I do is I have a heart rate monitor that also measures calories, and what I do is I calculated my ideal heart rate for when I am jogging and try to maintain that by slowing down, speeding up, etc. and running at that speed until I have burned 500 calories, and that is working very well for me. If you try that, you may have to adjust it for your level of fitness. I have never heard of muscles twitching after workouts, so my advice is to consult your physician.
2006-06-22 07:23:44
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answer #6
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answered by pink froggy 2
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To find out everything you will want to know about running get book titled Galloway's Book on Running by Jeff Galloway. It's the Bible on running.
2006-06-22 07:40:14
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answer #7
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answered by PuppetDog 2
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Hi.
at least 15 min a day.
2006-06-22 07:23:45
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answer #8
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answered by Anonymous
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