Advice for a Beginner
Julie K asked:
I plan to star running soon, (Still need the shoes haha)
So I was wondering how much running is good for a starting runner. My brother tells me start of with a half mile run and I'm not sure if thats to much for a 16 year old starting a vigorus exersise plan.
By the way, I know I should ask a doctor and I have done so. I just wanted other runners opinions on the matter.
July 10th, 2008 at 10:20 am
I agree with your brother. A half mile is a pretty good distance that most people can master within a few tries. You should be able to run at least half of it with no problem right off the bat.
July 11th, 2008 at 10:49 pm
i am a senior at my school, and varsity track star. i recommend STARTING with a mile, and working you way up to 5, 6 or 7 miles a day. That’s how i got to where i am…at age 16 i started one day at a mile, then 2,3,4,5,6 and finally 7. I continued that for a while, but when i became our varsity track team’s 500 meter runner, i started 10 miles a day. it really has helped, and it works.
July 15th, 2008 at 12:04 am
I think what you should do is set yourself up on a plan.
a half mile is good. How many times a week are you planning to start running?
In order to keep maintaining your shape you have to run at least three days within your last run before your fitness starts to go down.
I think you should either set a goal for a half mile or do it in minutes.
I think at first you should just go for minutes.
Run for 15 minutes the first day.
then run 15 minutes two days after.
then 20 minutes two days after that.
(try to run three times a week minimum)
After your body has started adjusting to your running then
you can start putting official milage on it.
The next week aim for half a mile.
and see if you can get your time to go down just a bit in that half mile.
Then your body will start adjusting to running and you can increase how much you run slowly.
Remember to eat lean protein within an hour of working out. That helps your body rebuild itself quicker and more efficient.
Also make sure your shoes are made for running so they don’t cause shin splins.
Remember to stretch before and after you work out.
Don’t start out to drastically increase your miles if you aren’t that athletic. your body isn’t use to running and you could hurt yourself. You can start adding more, quicker once your body has adjusted correctly. Your muscles need a warm up stage.
July 16th, 2008 at 8:20 am
I think instead of going on distance, go on how you feel when you run. The best thing you can do is start out easy by alternating running and walking. Aim for 30 minutes of running & walking, and gradually build up to a continuous run and slowly build up distance and time. Running too far and too long, too soon will only cause injuries. And don’t forget to give your body rest days!
July 18th, 2008 at 10:38 am
The two most important things you need to worry about are shoes and good socks. It does not matter how far you run if you are not prepared. You could do injury to yourself.
Keep in mind that the more you run (5K and higher), your feet swell up, so you need to buy shoes about a 1/2 size bigger or you will end up with black toe nails. Good socks will prevent blisters.
Build up your endurance slowly. If you injure yourself, you could be out for a long time.
At your age, drink plenty of milk and eat yogurt. You need to build strong bones.
Finally, look like a runner. Go get a cute running outfit. It gets you mentally prepared and you will do better, and look good in your finish line photo.