Does anybody have any idea of a good milage to run on a first time getting into fitness?

Question

I want to start gettin fit and i want to start jogging in the mornings before school. I know i picked the wrong time of year lol but oh well. I dont want to overdo it but i want to be able to feel it working. i also have to think about time restraints if i start at 6 i need to be back to the house at 7 to get ready 4 college. Thnx everybody xx

Answer 1

Yup, and it's not too bad.

The short answer is, get good shoes, go gently and do what you can, then stop.

Get good shoes:

These are absolutely essential. When you shower one day, take a brown paper shopping bag into the bathroom with you. When you get out of the shower, step onto the bag. Get off quickly, and look at your foot print. If it looks like a question mark, you have high arches. If it looks like a classical footprint, you have normal arches, and if it looks like an oval, you have low arches or flat feet.

This is important because it tells you what kind of shoe to buy. Flat feet or low arches need a "motion control" shoe. Average arches need a "stability" shoe. HIgh arches need a "neutral cushioned" shoe.

This is because the three different kinds of arches cause the foot to "roll" from the outside of the heel to the big toe differently, and need a different shoe to prevent injury to your tendons and ankles during your running.

Runner's World website (and no, I have no connection to it) canbe a big help to you here.

Expect to pay about $100--maybe less if you can find a good sale on last year's shoes--for a good pair of shoes. But they will last you about 500 miles.

Go gently:

Since you're just starting out, it would be really easy to injure yourself--a turned ankle, sore knees, tendonitis (like shin splints). Any of these would put you off your feet for a while (tendonitis can take 4 to 7 weeks to heal) and probably discourage you to boot. So go slowly. Anything that you do will be a help. When I started out I couldn't even run a full mile, so I jogged what I could and walked the rest. Today I run a minumum weekly mileage of 20, usually much closer to 30. Seven miles a day is not unusual.

But I remember the first time I ran three miles. I thought I was going to melt into the floor. I wanted to sleep in the shower. I was exhausted the rest of the day. But I kept at it, and after a while it got a lot easier.

You might experience something like that. If you do, go with it. Don't push yourself, don' t "work through the pain," if you hurt, stop and rest. If you're tired, rest. You'll get stronger later--in fact I realized later that, tired as I was, I was already a lot stronger than I was when I couldn't run a mile.

Your greatest enemy and your greatest friend will be your mind. When you start running, you will start out great and then quickly get more tired than you thought you would. You will have to train your mind as well as your body. You will have to get to know your body, your pace, your distance, and work on your form to get rid ot he bad habits beginning runners always develop.

"Run according to your breathing" is one good way of pacing yourself. You can run a long way if you run at the pace that makes you breathe one full breath (inhale and exhale) every four steps. That may not be very fast or far at first, but if you keep at that pace, it'll get faster and farther.

Give yourself a month or two at that pace, then once a week start doing "intervals." These are distances (short ones at first) of faster running, followed by the same distances of slow jogging or even walking.

When you start increasing your running, there are two rules to follow religiously:

1. Do not increase your distance and your speed at the same time. You will injure yourself if you do.

2. Do not increase your distance or your speed more than 10% over last week's distance or speed. You will injure yourself if you do.

Get a copy of Runner's World magazine and learn what it says to beginners. Usually there's a training schedule that you can adapt for your own running. it's very helpful.

Since you have an hour to run, you can expect not to take the full hour at first. I mean, a couple of miles at a 10-minute-per-mile pace (not unreasonable for a beginner), will take you only 20, maybe 30 minutes at first. That's fine. It will increase as you improve. You can wind up doing six miles at that pace, but please don' t try that until your body lets you know that you should. Don't put your body on a schedule it didn't make. It will try hard, but sometimes it just gives up and something breaks. Please don' t break anything.

Do What You Can:

You are not a machine (in one way, that's good, because machines don't heal themselves), and so there will be parts of your running that nobody else can tell you about. You have to find these out for yourself. Your exact training will depend on what you find as you train. But don' t overdo it. YOu are doing this for your health at first, not for a competition. That can come later if you want. But right now, do it for the fun and teh benefit of it, and don' tlet anyone try to squeeze you into his training method. You figure out yours. Some things have been known to work for many--Yasso 800s, for example, an interval training started by Bart Yasso of running 800 meters at a 10K race pace, then 400 meters slow running, then 800 at the 10K pace again. He says that if you can do this 10 times in a row, you're ready for a marathon.

Which is great if you want to run a marathon. But doing something like this is great for shorter distances, too. But you don' t have to do this. You just need to get out and run as you can, because if ou do that, soon you'll be able to do more than you did, which makes it all worth while.

Good luck.

Answer 2

if you are just starting out then doing around 3 miles 4-5 days a week would probably be good. also if you are wanting to run but have never really been a runner then you may need to walk/run for a few weeks or so until you build up endurance. good luck!

Answer 3

Run to a lampost, then walk to the next one, then run to the next one. Do this for about a week, then you will probably be ready to run two lamposts then walk one. Build it up like this.

Answer 4

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