Mileage for a new runner

[horseshowmom]

I am just beginning to up my workouts from 3-5 miles daily walking into running.
I have never been a consistent runner. Did some track in high school, blew out my knee doing hurdles, stayed away from the sport until 7 years ago. I did a beginner's program *6 weeks to a 5 K*, once I ran the 5k mileage, i quit.
Even with the old track knee injury, I have found I don't believe I have knee problems, per se. In fact as I build my quads and hamstrings any knee twinges I have, totally go away. So I think it's more about muscle weakness than injury.

Okay, so now that I've bored you to tears my question is actually brief... how far should you run, how quickly can you increase your mileage, how often is it okay to run?
Example ~ this weeks mileage:
Sunday ~ 2 miles outside
Wednesday ~ 1 1/2 miles outside
Friday ~ 2 3/4 miles inside (treadmill)
Saturday ~ 4 miles on a treadmill
(so much easier inside on a flat treadmill with a fan blowing on you! )
Anyway, I felt like I could have maybe made 4 1/2 miles today so I'm thinking of trying it tomorrow, trying to get up to 5 miles in the next week.

Too much too soon?

Any help would be greatly appreciated!

Thanks a lot!

Becky

 

[lioness]

Hi Becky,

How far and how much is really up to what your body can handle. I usually don't run more than 3 days a week. I feel that is all my body can handle. When I first started running I was doing 6 miles of walk/run intervals and then it became more of a run/walk 6 miles. I did that 2 days a week and then added a 3rd day where I would run a 5K.

If your runs are feeling too easy then add another mile. As you stated you felt that you could have done 4 1/2 miles. Try it and see how you feel. Then you'll know to either push harder or scale back a little.

Hope this makes sense. I don't think there is a hard and fast rule to running. You have to do what is comfortable for you.

Jane

 

[Mckmain]

Hi Becky...a general rule of thumb for increasing running distance without getting injured that I have always followed is do not increase your weekly mileage by more than 10-15%. For example if you run 10 miles a week then don't go over 11.5 miles for the next week. Hope this makes sense...

 

[RunninTeach]

I've also always stuck with the conventional 10% rule.

Here is a link to the beginners' section of Runners World. There are numerous training programs to choose from as well as an abundance of information you might find helpful:

http://www.runnersworld.com/subtopic/0,7123,s6-380-381-386-0,00.html

Happy running!