New Runner Need's Advice!

I've been fast walking for a few week 1.5 miles on my lunch breaks at a park.  I decided to add short, 1 or 2 minute bursts of running last week to help boost my heart rate.  Well, this week I decided to try pushing myself to run farther. Monday I ran 1/4 mile at a time, walked the next 1/4 mile, and repeated until I had ran a total of 1 mile, walked 1 mile. Yesterday I felt extry spry so I wanted to run again, but instead of doing it in intervals, at first I kept pushing myself until I ran a whole mile straight. This is quite a feat for me, as I haven't done much running since I did sports in school years ago.  Well, then I walked some more and then ran another 3/4 a mile, but the last 3/4 mile KILLED me.  I survived and then was really proud for what I had accomplished. So yesterday was when I did all this running and today I feel a little sore in the hips and legs. Since I can't go walking or running tomorrow all day, and do to weather probably not on Friday either, I was thinking of trying to run again today, but is this too soon for a newbie?  Is it like weights where my muscles need recovery time?

Yes, your muscles and joints need time to recover.  For beginners, it is recommended that you run no more than three times per week.  I think you can temper this by how fit you currently are.  You could do more days if you are already athletic.

I much prefer something more organized, for example, the Couch to 5K program.  By running and walking at set intervals for the entire run, you build strong legs and your endurance without undue risk.

Always listen to your body.  There isn't a runner out there that doesn't run with sore muscles.  The difference is they know when pain means "I'm sore" and when it means "you are injured".

Congratulations on running a full mile!  That is awesome!

Good luck!!

Thanks for the advice and praise.   I'm really truly anxious to get out there and run. I never thought running would be something I'd WANT to do.  I don't know anything about the Couch to 5K but I think I could really go for the intervals.  Part of my problem is being crunched on time. I can squeeze in about 40 minutes tops on my lunch break.  Could you give me an estimate on how much to run/walk? 

 The couch25K plan or our own Learn to Run both come with a built-in training schedule and suggested interval build-up - and yep, you can do either one in 30 minutes ;)

Over the course of 9 months, I built up to my first half marathon.  I weighed 50 more pounds at the time.  I ran twice a week for 30 minutes, then a long run on the weekend.  The long run on the weekend looked like this:

3, 3.5, 4, 3, 4, 4.5, 5, 3, 5, 6 7, 3, 7, 8, 9 etc...  until I get to 12 miles.

That's a Galloway plan by the way.  They are available on his web site.

I almost always did a run 4 minutes walk 1 minute routine.  When I wasn't happy or wasn't "feeling it", I would either shorten my run intervals or walk 2 minutes instead to take it easy.

I think the intervals definetly make it more doable. I couldn't resist the urge and went ahead and ran 1/2 mile, walked 1/2 mile until I got 3 miles total.  Just at the very end I started to feel sore, and now my muscles on the front of my thigh feel like I have ice packs on them, weird... But I definitely won't be getting a chance to walk or run tomorrow so I'll be forced to take it easy :).

I forgot to mention....WOW you did a great job!  I really admire a lot of people on this site when I hear their stories.  Way to go!  I hope you continue to enjoy your successes!

Hi, I am currently doing a 12 week learn to run 10k plan.  I am going to run my first "race" next month and am doing a 10k.  Last year I wanted to do a 5km so I just started running thinking I would just make myself run for 30 minutes a few days a week until I could do 5km. 

I ended up anemic and with an ankle injury that I had to take time off work for.  My sister ended up with bursitis in her hip.  I was 55 pounds over weight at that time, I am currently 40 pounds over weight.  I started the 12-week learn to run 10k schedule in January. 

I live in the very, very far North so my sister and I have been out in the -35 degrees celcius and run through deep snow but have been determined to stick with it.  It started out with a run 1 minute/ walk 1 for 30-40 minutes and currently we are doing run 15/walk 1 for approximately 40-60 minutes.  Last day, we ran 7.8 km in 60 minutes doing a run 10/walk 1.  We have had no injuries and cannot believe how quickly we have improved our speed and distance.  I will probably be the last one to cross the finish line in Vancouver next month...But I will finish it.

http://www.vancouversun.com/pdf/S1201C006X.pd f

I was hoping to do the Vancouver Sun Run this year too - but its the day I fly to Toronto (booooo).