A gradual increase - how to do it correctly?

[busymama77]

I'm getting back on the treadmill and starting to run again. Needed a different outlet as far as cardio goes besides the ellipitical machine and running up and down the stairs in my home.
So, last night, I ran 1.5 miles in 20 minutes at 4.7 speed. How do I increase my level of speed/distance/time without over exerting myself?

[bec]

The general rule of thumb for running is to not increase by more than 10% at any one time. I will increase endurance (distance) by 10% per week, taking a step back week every 3 weeks. So, in your case, you might just start increasing time (as it could get tricky to keep track of the math for distance. It makes no difference, though).

How often are you running? I'm hoping you built up to the 1.5 miles slowly. And will go by the assumption that you are running around 3 times a week (a typical beginner runner schedule. So, you could do it a couple of different ways. You could add 6 minutes to one of your runs, keeping the other 2 at 20 minutes (this will be just under a half mile). Or, you could add 2 minutes to each run. So, a sample schedule might look like this.

Week 1
M: Run 20 minutes
W: Run 20 minutes
Sat: Run 26 minutes

Week 2
M: run 20 minutes
W: run 26 minutes
Sat: run 26 minutes

Week 3 (giving your body a little recovery by stepping back a bit)
M: Run 20 minutes
W: run 20 minutes
Sat: run 20 minutes

Week 4 (you start back up from the larger time)
M: run 26 minutes
W: run 26 minutes
Sat: run 26 minutes

Week 5
M: run 26 minutes
W: run 26 minutes
Sat: run 33 minutes

[busymama77]

Originally Posted by bec

The general rule of thumb for running is to not increase by more than 10% at any one time. I will increase endurance (distance) by 10% per week, taking a step back week every 3 weeks. So, in your case, you might just start increasing time (as it could get tricky to keep track of the math for distance. It makes no difference, though).

How often are you running? I'm hoping you built up to the 1.5 miles slowly. And will go by the assumption that you are running around 3 times a week (a typical beginner runner schedule. So, you could do it a couple of different ways. You could add 6 minutes to one of your runs, keeping the other 2 at 20 minutes (this will be just under a half mile). Or, you could add 2 minutes to each run. So, a sample schedule might look like this.

Week 1
M: Run 20 minutes
W: Run 20 minutes
Sat: Run 26 minutes

Week 2
M: run 20 minutes
W: run 26 minutes
Sat: run 26 minutes

Week 3 (giving your body a little recovery by stepping back a bit)
M: Run 20 minutes
W: run 20 minutes
Sat: run 20 minutes

Week 4 (you start back up from the larger time)
M: run 26 minutes
W: run 26 minutes
Sat: run 26 minutes

Week 5
M: run 26 minutes
W: run 26 minutes
Sat: run 33 minutes

I plan to do this 2 to 3 days a week, so yes, that schedule looks perfect for me. And as far as building up to the 20 mins last night, I just gave it a go. Probably not the best idea, but I felt so GOOD doing it, that I wanted to keep going, so I pushed myself a little. Bad thing to do?

[Annie Mac]

I found interval training to be the most effective way for me to build both speed and distance. So if you're now running for 20 minutes at a go, just divide those 20 minutes up into walking and running. For example, run 3 minutes, walk 2 x 4. And increase a bit after a week or so or whenever you feel strong enough to. The running should be faster than what you are doing now straight through. It might sound counterintuitive, but when I was running I tried many methods of increasing speed/endurance, and this was hands down the best. It might work for you too. I imagine there are plenty of runners' websites that would fully detail the process and the science for you.

[bec]

Here's the problem with just jumping into this much running, even if you are already relatively fit. Your bones are not used to this kind of impact (unless you have been doing a ton of high impact exercise already?). It opens yourself up to a host of injuries, including shin splints, stress fractures, etc. Not fun. Much better to work your way up slowly!

I started running with the couch to 5k program from cool running. It is similar in style to what Annie Mac proposed, and will, gradually, get your body accustomed to running. It still sticks with a 20 minute format, so it may very well appeal to you! There is a relatively new C25k thread here.

If you love it, running is an amazing way to exercise. For me, it has gone much farther than just a way to burn off extra calories. It is a way for me to maintain my sanity and I love propelling my body like that! But, being injured sucks beyond all recognition (says someone who is going on her 6th month recovering from a stress fracture).

[rootzdawta]

I read Runner's World magazine (and the website also) and like Annie Mac says, the best way to improve your running is with intervals. I think I've read run 1 minute, walk 1 minute and gradually increase the ratio of running to walking.

[busymama77]

Great tips, mamas. Thanks so much!!