How Long Should I Run & Tips?

  • Posted by a hidden member.
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    Mar 11, 2012 11:39 PM GMT
    Well I run every now and then but I want to keep it as something I do regularly from now on but I'm not sure if I'm getting the most out of it. So does anyone know how long I should run for? I normally handle like 10 minutes running straight before I start to lose my breath and pant, then I walk a bit then run again but then get tired and just walk the rest of time.

    Any tips on maximizing a run?

    Thanks RJ'ers!
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    Mar 12, 2012 3:22 AM GMT
    Most beginning running programs have running continuously for 30 minutes as the end goal. You accomplish it very similarly to the way you've been doing it. Run 3-4 times a week. Each week gradually increase the amount of time you run before you walk.

    Based on where you seem to be:

    Week 1: Run 8 minutes/walk 2 minutes; 3 times for a total of thirty minutes.
    Week 2: Run 9 minutes/walk 1 minute; 3 times.
    Week 3: Run 13 minutes/ walk 2 minutes;2 times, then run 5 minutes
    Week 4: Run 14 minutes/walk1 minute;2 times, then run 5 minutes.
    Week 5: Run 30 minutes.

    A slow jog is a good enough pace to start. Once you are able to run 30 minutes without stopping, then work on increasing your speed a bit or increasing the time running. Principle is the same: gradual buildup.

    Have fun! KT
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    Mar 12, 2012 7:12 AM GMT
    MarkRoger saidWell I run every now and then... I normally handle like 10 minutes running straight before I start to lose my breath and pant, then I walk a bit then run again but then get tired and just walk the rest of time.

    Please define "every now & then." If you are running infrequently then you won't build endurance, and will get few benefits. kt8320 gives a good program to follow. And are you running at full speed or jogging? Jogging can give similar benefits to full running, and is safer for the system of someone's who's been largely sedentary and is first beginning a running program.

    Which raises the question of whether a doctor has cleared you for a strenuous activity like running. Even at your age of 21 it's prudent to make sure you have no underlying medical issues (especially circulatory & orthopedic) that would make running risky.

    Make sure you have good running shoes, keep yourself hydrated in your climate, and have fun! icon_biggrin.gif
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    Mar 13, 2012 2:38 AM GMT
    Uh ok then, well besides the weirdness with the urine... some good advice! I don't run as often as I'd like, but I use an elliptical machine almost every day for about 20 minutes. Anyway, I think I'll try KT's program or a variation if I can't make the first one just yet but the idea will be kept, thanks!
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    Mar 13, 2012 2:46 AM GMT
    Have you considered getting a heart rate monitor? This will help determine what your optimum zones are. From there, you can build a program to increase your strength and endurance. A trainer can also help you if you have access to one.
  • KOSMOS4

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    Mar 19, 2012 3:27 AM GMT
    DudeInNovaHave you considered getting a heart rate monitor? This will help determine what your optimum zones are. From there, you can build a program to increase your strength and endurance. A trainer can also help you if you have access to one.


    Yeah I have mixed feelings about HR monitors. It can be a very useful tool. Certain medications might alter your HR however, and sometimes they can slip during a run which is annoying.
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    May 08, 2012 5:39 AM GMT
    Well I have a new question, I'm hearing people bad talking running and saying that it hurts your joints and stuff... is it really that bad to run 2-3 times a week for 30 minutes?

    If so, what should I do instead?
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    May 08, 2012 8:36 AM GMT

    What should he do if he faints and regains consciousness in a pool of his own bloody urine? [/quote]

    ... Is that supposed to be funny?
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    May 08, 2012 7:28 PM GMT
    Who knows but I need serious advice, I don't want my knees to be destroyed or some of that other stuff I heard running can cause! HELP!
  • Posted by a hidden member.
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    May 08, 2012 7:46 PM GMT
    Thanks for the tip, I'll try that next time I go running!
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    May 08, 2012 7:47 PM GMT
    MarkRoger saidWell I have a new question, I'm hearing people bad talking running and saying that it hurts your joints and stuff... is it really that bad to run 2-3 times a week for 30 minutes?

    If so, what should I do instead?


    Absolutely false. The impact received to the bones, muscles, tendons and joints when running are critcal in their strengthening. People who only bike or swim are much more suseptible to developing osteoporosis and breaking bones.

    2-3 times per week for30 minutes will not do any harm. It will only help.
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    May 09, 2012 12:01 AM GMT
    kt8320 said
    MarkRoger saidWell I have a new question, I'm hearing people bad talking running and saying that it hurts your joints and stuff... is it really that bad to run 2-3 times a week for 30 minutes?

    If so, what should I do instead?


    Absolutely false. The impact received to the bones, muscles, tendons and joints when running are critcal in their strengthening. People who only bike or swim are much more suseptible to developing osteoporosis and breaking bones.

    2-3 times per week for30 minutes will not do any harm. It will only help.


    Thank you for the information, much appreciated!