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Starting running!! Whats the best plan

JackieRE Posts: 15 Joined: 2005/02/02	2005/02/08, 04:48 PM Hey I'm starting running and I was wondering if anyone had a good plan to ease into it with out causing injury. Right now I run 3 times a week I walk a lap and run two on a quarter mile track for aprox 3 miles. I feel like I could push a little harder, but I'm afraid of putting to much stress on my body to soon. How long should I stay at my routine before I increase my running laps. I've been at it for aprox a week now. I go to the gym on the days in between should I stay away from the treadmill while doing cardio and stick to the bike to give my body a break?
gbaser Posts: 52 Joined: 2003/02/18	2005/02/08, 05:07 PM hello JackieRE: there are much more experienced than I am on the board. however, I train with Team in Training and completed my first marathon last October. Before my marathon I didn't run over 3 miles. I strongly suggest signing up with team in training -for leukemia &lymphoma society-, aids runners, stroke etc... all of them have great programs for people who are not runners. in the meantime you will be able to help find a cure for these diseases... the best way I can recommend is.. start slower than you should... easy run 1 minute, walk 1 minute... do this for 30 minutes. if you are whistling while doing is. run 4 minutes walk a minute.. this is usually a good beginner's start... I never run longer than 8 miles without "pace adjusting"-for me that is walking- this helps to keep away injury and you can still be fast even though you are taking walking breaks. make your runs enjoyable.. do not huff and puff. running should be done at a comfortable conversation level. a good rule of thumb is if you can comfortably talk without going "I.. huff... am... puff... runnnig... ohhh" that is a good pace... try to run up to 30 minutes for 2 weeks. after that you can get a beginners schedule. you can e-mail me privately if you have any other questions.
gbaser Posts: 52 Joined: 2003/02/18	2005/02/08, 05:11 PM ohh.. forgot to say.. do not increase your mileage more than 10% for a single run or for the total weekly mileage... in your case... try to run 3 times a week. and make sure to include some weights and some other form of Xtraining in your schedule. -biking, swimming is a good one-. elliptical is very similar to running, so I do it to substitute a run. it doesn't really complement it.