Welcome to another episode of Running 101 (I said that in my most game show voice!)! Everyone always asks this question – how often should you be running? Followed up with how far do you run?
The answer to this question is two part: Frequency vs Distance.
Frequency = How often should you be running?
To start with, try only focus on frequency. Try to get into a routine and start slow. Don’t worry about how fast you run or how far you run. Focus on getting your shoes on and your butt out the door. I would start trying to get out for a run twice a week (once during the work week and once over the weekend); then increase it to 3 times a week (twice during the week and once over the weekend). Unless you are training for something specific you don’t need to be running every day. In fact, rest/recovery days are just as important as running days. Remember to allow your body to rest/recover during training days.
Distance = How far do you run?
Once you have gotten into a steady routine and feel comfortable running at least 3 times a week, then you can start looking at your mileage/distance. You don’t really need to worry about how far you are running if you don’t plan on running a particular race. Trust me though, you want to enter a few races – it helps with keeping to your routine of running 3 times a week. Start with a 5km park run and work your way up. Once you start entering races and claiming the medals at the end, trust me the race bug will bite and you will be entering races every weekend! There are some great training plans out there (we will touch on this in the coming weeks) but for now try running a minimum of 9-12km a week (that’s about 3-4km a run). again, dont worry about how long it takes you to run, or even if you walk some of it. You are just trying to get the time on your legs and your body use to the shock that you are running!
I hope this has helped, next time we will cover all the places you can run! Until then, Happy running!
How often do you run a week? When are your days for running? Share in the comments below!
Let’s get fit, happy, healthy
~ Meg ~
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