I used to be an avid runner, racking up to 30 miles a week in the past. I have not run for about 3 months now, and everything feels so lazy and atrophied... How can I start it back up again? My cardio system has deteriorated too and it's very discouraging. What's a good plan of action?
2007-01-14 10:09:43 · 12 answers · asked by reba 1 in Sports ➔ Running
Couple of things I've seen in answers below that ring true:
1) Don't push it - if your brain remembers 30 miles a week, and you try to make your body fit that memory you're at risk of getting hurt and losing your motivation again. Set a plan and stick to it, even when you feel great.
2) Set a goal - whatever works for you. Could be clothes size, could be weight, could be speed over distance (example 6 minute miles for a 5 mile run), could be a distance race (example 1/2 marathon, mini triathlon).
3) Set a plan that allows your body to heal and build. My current plan is short runs (3.5 miles) Monday am, Tuesday pm, and Thursday am (one and a half days between runs) with a long run on Saturday (anywhere from 5 - 11 miles). This allows 2 full days before and after the long run.
4) Once you have a routine set with regular runs you can change some of your short run workouts to strength and speed workouts (example: repeated hills, multiple 400 meters or 800 meters, etc)
5) Pay attention to how you treat your body, especially around sleep and food. Get enough sleep, don't eat processed crap.
6) Stay positive and have fun! Good luck!
2007-01-15 04:28:51 · answer #1 · answered by Anonymous · 0⤊ 0⤋
Use a run-walk ratio (run for 3 min, walk for 2) and start out with 5 miles or less. Run 3 times a week using the same ratio. Once that is easy, build up your endurance. Lengthen the distance (7 miles) and lower the ratio (run 5 min, walk for 1) so you are walking less. Don't push it or you will burn out and then there is no point in having made the effort. Also, expect to get back to where you used to be in NO LESS than 3 months. It is going to take a while. Good luck!
2007-01-14 10:20:14 · answer #2 · answered by bluckies 2 · 0⤊ 0⤋
Ease into it, with few expectations. Improved fitness does not come overnight, it takes time. 3 months isn't that long to have been inactive - there is still some muscle memory. A general rule of thumb is to increase your weekly mileage by no more than 10% per week. Muscles adapt faster to increased workload compared to tendons, so you might have some aches and pains along the way. If you continue to have aches and pains in any given spot when you're not running, that is a sign that you should back off a bit.
2007-01-14 16:21:25 · answer #3 · answered by SFCA 1 · 0⤊ 0⤋
The best thing to do is definetly begin small and work your way up. I run cross country and track for my school and find it most difficult to stay in shape during offseason. Since it is important to rest and take time off between the two I take a break and am never able to just get out and run like I did before. To start off I would begin by running maybe 2-3 miles for three days a week. Take every other day off to allow your body to rest and become accustomed to working your muscles and lungs. Once you feel that 2-3 miles every three days is a piece of cake increase your milage, speed or number of days you work out. Don't forget to strech!
2007-01-14 10:30:46 · answer #4 · answered by Runner09 1 · 0⤊ 0⤋
The best way is to set a goal. Sign up for a race. It'll keep you honest. Then you can set up a running schedule that will keep you in shape and get you prepared for the race.
2007-01-14 10:40:28 · answer #5 · answered by thunder_dan2 3 · 0⤊ 0⤋
You have to crawl befor you walk and. In you situation no literally.
But try walking first! As you get more and more energized, start speeding up, and then befor you know it you'll be the best runner in the world!!!!!
2007-01-14 10:18:23 · answer #6 · answered by Anonymous · 0⤊ 0⤋
hey this is what i'm planning on doing:::
go on my normal route (that i haven't done in 5 months), running as much as i can. when i can't do anymore, just walk until i can run again. hopefully i will eventually be able to run the whole thing again
2007-01-14 10:17:48 · answer #7 · answered by Spearfish 5 · 0⤊ 0⤋
start off by sprinting 100 meters everyday and then after a week or two your back to normal.
2007-01-14 10:16:28 · answer #8 · answered by Anonymous · 0⤊ 0⤋
what motivates you? whatever it is set that at the finish line. make a sacrifice that means somthing. of course you can akways quit and become a cat lady. that might be fun too.
2007-01-14 11:18:30 · answer #9 · answered by Lovely 2 · 0⤊ 0⤋
jusst get out there and do what you love. if it's what you enjoy...you can't lose your skill...you can get out on that track and man you can pass all those other people out there. just run and don't stop till your legs fall off. noboody ever said it was easy..but it's worth it
2007-01-14 17:00:24 · answer #10 · answered by Anonymous · 0⤊ 0⤋