Run Run Away

Question:

Hi All, Just started running basically. I’m a 21 year old male, about 10 lbs overweight. Been running for about 3 weeks. My first week I was doing 4 miles/day and now I’m up to 5 miles/day. It takes me about 45-50 mins to do this, so I’m not flying out there. My question is, how long should me "long" run be, say on the weekends, and how often should I do my long run? Last week, before I went up to 5 miles I did a 6 mile long run on the weekend and felt good. My problem is my feet hurt more than anything else, I think they just need to get used to it. Any suggestions? Thanks, Marcus

Response:

I’d do a long run weekly…Saturday morning is a perfect time for me, though everyone has their preferences.  If you’re finding you can handle 6 miles, then there’s nothing wrong with it.  If it’s too strenuous you might want to back down.  Once the 6 miles starts to come easy for you, gradually increase the distance by say half a mile every second week. Every runner’s different, so what make work for one person may not for another, but it’s a suggestion. Sean Chester Vancouver Island, Canada – Hide quoted text — Show quoted text – Hi All, Just started running basically. I’m a 21 year old male, about 10 lbs overweight. Been running for about 3 weeks. My first week I was doing 4 miles/day and now I’m up to 5 miles/day. It takes me about 45-50 mins to do this, so I’m not flying out there. My question is, how long should me "long" run be, say on the weekends, and how often should I do my long run? Last week, before I went up to 5 miles I did a 6 mile long run on the weekend and felt good. My problem is my feet hurt more than anything else, I think they just need to get used to it. Any suggestions? Thanks, Marcus

Response:

My question is, how long should me "long" run be, say on the weekends, and how often should I do my long run?

A good rule of thumb until you really figure out what will work for you is to go for double the distance of your longest run during the week, so if you’re doing 4 miles as your longest midweek run, try 8 on one of the weekend days and see how you feel. Again, working with the "rules of thumb" you could do these "long runs" every weekend until you hit about 12-14 miles (assuming you gradually increase your mileage in the interim) and then do them every two weeks. Mostly it depends on you, what your goals might be, and how your body reacts to and recovers from the longer runs.  But, that is one of the joys of running, and working out in general…you learn much about yourself, both mind and body. Have fun. Mike C

Response:

Marcus, A good pair of running shoes is essential. If you don’t already have a pair, go to your local running shop and get fitted. Might help with the sore feet! Phil – Hide quoted text — Show quoted text – Hi All, Just started running basically. I’m a 21 year old male, about 10 lbs overweight. Been running for about 3 weeks. My first week I was doing 4 miles/day and now I’m up to 5 miles/day. It takes me about 45-50 mins to do this, so I’m not flying out there. My question is, how long should me "long" run be, say on the weekends, and how often should I do my long run? Last week, before I went up to 5 miles I did a 6 mile long run on the weekend and felt good. My problem is my feet hurt more than anything else, I think they just need to get used to it. Any suggestions? Thanks, Marcus

Response:

You may want to go to a good running shoe store and speak with someone in the know about shoes.  If you are getting serious about running, a visit to a pediatrist is a great idea.  I’m 24 180 lbs. 5′8" run 1:10 a day at 8 minute miles and my long run consists of 13-14mile long runs on Sat or Sun which take me short of 2 hours.  This is my 3rd year running. Mostly your long run should be what feels right to you, if your feet hurt it may not be your distance but your equipment or biomechanics causing the problem. Jason

– Hide quoted text — Show quoted text – Hi All, Just started running basically. I’m a 21 year old male, about 10 lbs overweight. Been running for about 3 weeks. My first week I was doing 4 miles/day and now I’m up to 5 miles/day. It takes me about 45-50 mins to do this, so I’m not flying out there. My question is, how long should me "long" run be, say on the weekends, and how often should I do my long run? Last week, before I went up to 5 miles I did a 6 mile long run on the weekend and felt good. My problem is my feet hurt more than anything else, I think they just need to get used to it. Any suggestions? Thanks, Marcus

Response:

    Most of the good advice has been given.     I will repeat the importance of good shoes, if possible find a real running store where you will find someone who knows runners, shoes and has real running shoes.  Most sporting goods super stores don’t have anyone one who knows running shoes and often does not have much of a selection.  It’s your health, it’s worth getting them right.  It’s about the only thing you need spend money for,     Next I will agree with the suggestion that it is what your goals are that would determine what kind of long runs you might want to do.     Also important is to avoid injury.  Increasing distance too fast is an open invitation to injury.  You may not notice it, but the weakest link my not object until after it is injured.  You now have your base, and not a bad speed BTW.  You want to look at both your long run and total distance for the week.  Don’t increase either by more than 10% a week, and that is the high end; 5% would be better.  Most of us will increase one week and then not increase again for a week or two.  Slow is good here.     I also might add that generally the long run is run slower than your other runs.  I would suggest 10-13 minute pace for your long runs. — Dia ’s Muire duit Joe M

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