How often do you go for a run?

[Luke.]

Just started running half an hour a day a couple of weeks back, but really beginning to feel it on my shins and ankles. Running down a tow path so it pretty hard surface, which isn't really doing me any favours.

Any tips? Should I be running every other day instead? And should I be mixing it up with little sprints then jogs?

Cheers.

[groucho]

Never.

[12 inch legend]

Was running 30 ish miles a week untill i fooked my knee up.

[CyprusCraig]

Hill sprints 20 miuntes 3/4 time a week, sprint approximately 50meters up a hill walk down and repeat for 20 minutes will work wonders.

[carreauchompeur]

When did you last replace your trainers, and are they running-specific?

[jjones]

pn;y to the sarny van if it is about to leave

[Gun]

I've just started as well, I try and go 4 times a week, every day will be too much for you joints as they're not used to it yet.

Edited by Gun on Sunday 5th April 12:17

[Jasandjules]

Why not use an exercise bike on alternative days to save your knees?

[Luke.]

carreauchompeur said:

When did you last replace your trainers, and are they running-specific?

Got some Asics and a pair Nike Air Pegasus which I picked up last week.

[adam85]

Perhaps you are doing a little too much for just starting off, allow for a little more recovery time and don't skimp on shoes.

[carreauchompeur]

Best thing is to go to a specialist running shop with gait analysis, who will be able to look how you run and supply shoes specific to that style... There is a vast range! (Overpronator, moderate, etc etc...) Also if you can try various styles by various manufacturers that will also help, since they all vary in response and comfort.

I've found in the past that a regular "legs" weight circuit at the gym will help to keep all of the leg muscles in balance and prevent aches/pains.

In addition I would definitely support the other posters in saying that you should alternate running with other exercise. Once a day when you're starting out, or indeed in general, is too much IMO.

[dmitsi]

You should have at least one or two days off bewteen runs, and you should only push yourself really hard every third or fouth run, depeneding on experience (this will increase your overall fitness while improving stamina). Your muscles need time to recover, so a few days between running means you'll be stronger for the next run. Going out before they've had a chance to recover just increases your chance of damaging your joints and pulling muscles.

[Luke.]

dmitsi said:

You should have at least one or two days off bewteen runs, and you should only push yourself really hard every third or fouth run, depeneding on experience (this will increase your overall fitness while improving stamina). Your muscles need time to recover, so a few days between running means you'll be stronger for the next run. Going out before they've had a chance to recover just increases your chance of damaging your joints and pulling muscles.

That seems to make sense. Gets me out of a few runs too

[Bing o]

Luke. said:

Just started running half an hour a day a couple of weeks back, but really beginning to feel it on my shins and ankles. Running down a tow path so it pretty hard surface, which isn't really doing me any favours.

Any tips? Should I be running every other day instead? And should I be mixing it up with little sprints then jogs?

Cheers.

You need to stretch - the pain is your muscles in your shin bone pushing against the bones in your leg.

HTH

[dmitsi]

My running goes: run then two days rest, run then two days rest, run then three days rest, run (pushing as hard as possible) then three days rest. Repeat etc...

[DWP]

I had to give up running on anything except a treadmill. The roads just gave me shin splints, no matter how careful I was with trainers, stretching and careful choice of running surface. Just another part of aging in my case.

[Parsnip]

Me? 6 times a week
Sunday - long run
Monday - recovery
Tuesday - hills
Wednesday - tempo run
Thursday - hard intervals
Friday - day off
Saturday - short tempo run

Personally, i find taking too many days off hurts more than running constantly - that is me though, and i know what my body can handle - many people are different. Cycling and swimming will also aid recovery.

Best advice - start slow and build it up - keep a mileage log and try not to increase by much over 10% per week.
If you are serious about running for fitness, get a proper pair of running shoes from a proper running shop - not JJB or the like - they should at the very least have you running on a treadmill to determine your foot type (over pronator, supinator or neutral) and will recommend a shoe accordingly - personally i have very flat feet (over pronator) and so i require a shoe with a fair bit of support. Aim to spend between 60-100 notes. Ignore what they look like, all running shoes go the same shade of sweat and mud stained grey after about 100 miles. Aim to replace them every 350-450 miles.

[Plotloss]

[snuffle]

this is turning out to be a good sunday 1st thread i saw was how shall i decorate my living room next thread is this PistonHeads. do cars matter?

[trooperiziz]

Depends how often they find me...