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Last post: Nov 6, 2009 5:07 PM by cyndi t RSS
pakaciss Rookie 3 posts since
Sep 20, 2009
Currently Being Moderated

Nov 6, 2009 2:37 PM

Running Everyday??

I have just completed the 5k training program and run every other day. Is it safe by now to start running every day? And also, I have been seeing postings stating a long run.... Are you suppose to do that once a week and how long should it be if I am only running 3 miles?  Thanks for your help !!  I love reading all the threads !!!  Very helpful!! 

Tags: help, beginner
runninfeets Amateur 15 posts since
Aug 21, 2009
Currently Being Moderated
1. Nov 6, 2009 2:55 PM in response to: pakaciss
Re: Running Everyday??

Someone else may have a different opinion, but I'm not sure running 7 days a week is a good idea, especially if you just completed a C25K program....I love running and feel most of the time like I should be running everyday, but I've learned it's just not the most prudent thing I can do for my body....you need time to rest your body and recover; maybe try cross-training/weightlifting on your off days instead which is what I do...I take one complete day off excercise too.  If you're wanting to increase your endurance and weekly mileage think about starting a 10k training program...that's what I did and it seemed the safer option to me so I wouldn't injure myself...running everyday can lead to overuse injuries in a hurry or suddenly adding a 6-8 mile long run all at once will as well....I'm all for challenging yourself, just run wisely and safely so you can keep doing it!!

dwm082 Community Moderator 1,168 posts since
Dec 14, 2007
Currently Being Moderated
2. Nov 6, 2009 3:12 PM in response to: runninfeets
Re: Running Everyday??

I agree completely with runninfeets. Even though you've accomplished something excellent by getting through your 5k program, your body actually still isn't acclimated to the pounding that regular running inflicts on your body. While your cardio might be fine, your connective tissue and bones still have a ways to go before they've caught on to this running thing and adapt appropriately. Those adaptations happen during rest and recovery -- in response to the abuse it experiences when you run.

 

I also agree with the idea of getting into a 10k program. Two popular programs that people often "graduate" to after c25k include Hal Higdon Spring Training and One Hour Runner. Both will increase your endurance while giving your body the time it needs to adapt.

 

Slow and steady wins the race.

 

Don





"Don't fear moving slowly forward ... fear standing still" - Kathleen Harris

"Last is just the slowest winner." - C. Hunter Boyd

2009 Races
May 17 - Cleveland Marathon (3:58:39)
May 24 - Buffalo Marathon (4:12:19)
June 27 - UltimateXC Quebec Edition "Half Marathon" (~19.26 miles: 6:20:30)
November 22 - Philadelphia Half Marathon (1:53:30)

November 26 - YMCA Turkey Trot 8k

cyndi t Legend 747 posts since
Aug 11, 2008
Currently Being Moderated
3. Nov 6, 2009 5:07 PM in response to: pakaciss
Re: Running Everyday??

Your body definately needs at least one day of rest to rebuild the muscle fibers. You risk overtraining injuries if you don't allow time for your body to rebuild.  Most people run 4 days a week and adding some form of cross training 2 days a week would be good also, biking, swiming, yoga, weight training, etc, would enhance your workouts (this is a lesson I didnt' learn earlier and am now incorporating into my running plan but I do run 6 days a week). It's important not to increase your distance to quickly, stick to the 10% rule...which is increases in increments of 10 % only per week.  This will allow you to gradually build your endurance and your body to adapt to the additional stress being placed on it.  There are many good plans out there for you to use and I absolutely suggest finding a plan and following it to avoid injury.  I applaud your enthusiasm and your desire to do more and go farther.  The most important thing though is to do it smart and safe.

Good luck!

Cyndi





TRUST THE TRAINING!

Seaside Half Marathon 10/18/09 3:00:52

Beavertown 5K 11/7/09 35:57

2010 races:

More Half Marathon April 2010

Ridgewood Run 10K Memorial Day 2010

Seaside Half Marathon October 2010

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