Quote:
Originally Posted by GGG
Start with a couch to 5k program
Most start off with 30 seconds running and 1 minute walking for 20 minutes and work there way up to 10 minute runs and 1 minute walks over about 12 weeks. After that you should be able to run for 30 continuous minutes.
Here is one such program but there are lots.
http://www.nhs.uk/Livewell/c25k/Page...o-5k-plan.aspx
Or doing what you are doing on the treadmill works too, just slowly increase the running and decrease the walking. Also try to get a few outside runs because the uneven surface of pavement taxes the stabilizer muscles in your legs a lot more than a treadmill. |
This is good advice for anyone who hasn't run for more than 6 months. And it's the ideal way to slowly increase your volume to avoid things like shin splints.
I usually suggest starting at a 2 run, 1 walk x4-5, 3 days a week and increase your ratio each week. Ie 3 and 1, 5 and 1, 7.5 and 1, etc. With significant injury people sometimes need to build up their walking tolerance first. Ie 2 run 5 walk x4 before building up to the above.