My first time out I only made it about a quarter of a mile before I had to stop to a brisk walk. Is this normal and how long does it take to gain more distance in your runs.
2007-12-07 08:08:18 · 10 answers · asked by Anonymous in Sports ➔ Running
you just have to keep at it! maybe you started out at too fast of a pace, so try slowing down...try setting goals such as "i will get to this street before i stop" also try alternating fast walking and running while you work on building endurance...eventually lessen the ammount you allow yourself to walk, and run longer...do that until you dont even stop to run....another suggestion i have is to cross train..try cycling or swimming...this will help you build cardio strength as well as endurance..which will improve your running...plus will help you avoid wear and tear on your muscles
good luck =]
2007-12-07 08:28:23 · answer #1 · answered by Rosie 4 · 0⤊ 0⤋
Typically you can increase your distance a tad bit every week or every other week. They say to increase your mileage no more than 10% each week. But don't follow this closely as this is just a guideline and nothing more. It may vary depending on how you feel. Everyone is different so it is individual. You might increase your mileage only 5% or not at all during a week if your legs feel tired. Or you may find that your legs feel great and throw in a 12% increase. Just be careful you don't build mileage too quickly because then you may risk injury. A safer and way better training approach (in my opinion) is to run by time rather than distance. So rather then increasing mileage you increase the amount of time you will be running.
The biggest mistake a lot of new runners make is they run too fast on their training runs. I do not know if that is the case for you but try slowing down and you may be able to run longer than a mile. Try it you may surprise yourself as to how much further you may be able to run by just slowing down.
Hope this helps
2007-12-09 14:41:11 · answer #2 · answered by manwich578 1 · 0⤊ 0⤋
There is nothing wrong with alternating running and walking when starting a running program. A few things you can do to help you run. First, run easy, running is not totally about how fast you can go (unless you are a sprinter). It’s about building up your cardio system so that you increase your stamina.
Your goal at this point is really to work your way up to about 20 minutes of continuous running. You can do that by working on a program that alternates running and walking. Starting out with 2 minutes of walking and 1 minute of running in the first week.
Week 2 would be 1 minute of walking and 1 minute of running. Continue adding 1 minute to your running every week until you reach 10 minutes of running and 1 minute of walking. Then you are ready to go for a 20 minute run.
This is a basic program from there you can step off into other training programs typically you would move on to a 5K training program. But you can just relax and continue doing your fitness run slowly adding no more then 10% a week on to your total until you reach 30 minutes.
30 minutes is the recommended daily time to exercise. This should help you build a great base for other activities if you choose.
Harry
2007-12-07 10:02:41 · answer #3 · answered by yenkin2001 4 · 1⤊ 0⤋
It is normal? Absolutely.
How long will it take to improve/gain distance? Don't run for distance.
You should run for TIME, and work on incrementally increasing the amount of time you are able to run. The distance will come along with it.
Perhaps a short term goal for you will be to run/walk for 30 minutes, with a lot more walking at first.
The next week, you increase it 10%, and gradually work on walking less.
You'll be amazed by how much you will improve in just a month.
Most importantly, you should be running at a pace that would allow you to talk with another person. It's okay to huff and puff, but you shouldn't be gasping for every breath.
If you can carry on a conversation, then you are in an optimal heart-rate, around 70% of maximum, which is perfect for building endurance.
If you are used to quick burst activities, like baseball, hockey, and football, it will take time to get used to pacing yourself and building up endurance.
You may feel like yacking, but you'll improve quickly if you don't overdo it.
Good luck!
2007-12-07 11:27:27 · answer #4 · answered by Anonymous · 1⤊ 0⤋
I ran about a mile once a week for over a year before I started adding more distance (but the trail ended there at the time). You get in good shape with consistency - even short distances and no injuries that way. Add distance gradually. Now 10k is routine for me (4/5 years or so later).
2007-12-07 08:24:25 · answer #5 · answered by tshnobodysfool 5 · 0⤊ 0⤋
Yes this is normal. Just stick with it. Run a little more everyday and in a few weeks, you will be doing much better.
2007-12-07 09:19:03 · answer #6 · answered by tayla 4 · 0⤊ 0⤋
right now im running 2.5 miles in one day but im on the treadmil. it only takes me a week or two to get used to running and i have asthma.
2007-12-07 08:11:59 · answer #7 · answered by [><]FORD GiRL[><] 2 · 0⤊ 0⤋
i run the 400 and was the only 8th grader to qualify for regionals from my highschool back in the day. run and lift alternating and youll get strong and fast
2007-12-08 15:19:06 · answer #8 · answered by Anonymous · 0⤊ 0⤋
it takes a while to work your way up..dont be discouraged. you will be suprised what you can do after a while
2007-12-07 08:15:29 · answer #9 · answered by Julie 6 · 0⤊ 0⤋
idk but just keep practicing.
2007-12-07 08:58:21 · answer #10 · answered by ¸.•*´`*♥ ♥Misty Owl♥ ♥*´`*•.¸ 3 · 0⤊ 0⤋