I haven't really ran or worked out in awhile.?

Question

How do I go about to get back into it without hurting myself or doing too much? I am in the navy and I have to run a mile and a half in 13 minutes and need to get back into shape by the beginning of November. Can anyone help?

Answer 1

Run 30 to 40 minutes a day and just run faster as you go and breathe so you dont get tired quick if you've pot on weight cut your meals in half and eat them 2 hours apart

Answer 2

Hey Liz...

The biggest problem I see with a lot of people is that they try to do too much too soon. This almost always leads to injury and frustration.

Here is a basic running plan that should help you get in shape:

http://www.coolrunning.com/engine/2/2_3/181.shtml

Just be sure you have quality shoes, that your nutrition / diet is in check, and you give yourself adequate rest.

Also, feel free to intermix jogging with walking for a while until your stamina increases.

Again, you have plenty of time to run 1.5 miles in 13 minutes. So don't let an injury / burnout sideline you.

You may also want to hit the bookstore and look for a book on running. Often they have generic, easy plans to get you going with a minimum of fuss.

Feel free to drop me a line if you need more help / info.

Good luck.

Answer 3

Walk for 2-3 miles a day...first week
walk fatser the second week...
walk fast so you sweat and get out of breath for the 2-3 miles...then
start the walk...jog a while...walk fats...jog again...etc ...
work you way up to a full job by novemeber...

this prevents you getting hurt, slowly increase!

Answer 4

Start slow and than pick up pace read some tips on it on this site

Answer 5

do a lot of jogging ... this builds your heart rate and stamina ... then start to pick up the pace .... always stretch before anything ... you don't want to strain muscles either.

Good Luck!

Answer 6

join a gym and get a personal instructor