@@rajeshbista2690 Running has been good for me over the years. As well as the obvious fitness benefits it has also kept me healthy and is a good life. Yes, there have been injury problems, but overall I believe there is nothing better for you than running. I'm fortunate in that it's something I enjoy and able to do. I wouldn't want to swap it for anything else. As long as you listen to your body and know when to rest, slow down, take a break, you won't go far wrong.
@@sensfan7550 yes, absolutely. you don't need to do too much at your age. You can take one day off and run 6 times a week with two of your runs incorporating fast interval work to train your body to run at speed, which will also help you to improve. Some weeks you only need to run 5 times.
You can get away with 3 runs a week. Just got my half marathon time under 1:30 from around 1:40 +/- after 8 or 9 months of running just 3 times a week. :)
I just stared running again. The last time I ran was back in my high school days when I was in cross country. It's been a very long time since and can't believe I've gone this far without running. Glad I'm doing this again.
I’ve never been much of a runner and suffered from being out of wind. Later in life I was diagnosed with mild COPD and started to do the Wim Hof Method and got back into yoga and calisthenics (where I do ring work and knock out 30 press-ups at one go) and then started running. Never thought I would! I followed all the advice from this channel, which was so helpful, really is, and now love my runs. I started with jogging along, then at a faster pace and then a walk for a minute or two, then another slower run and now can run for 3 to 4 miles without too much walking at all. Strange thing is that I like it so much and mix it up from soft ground, through the woods, over hills, to roads and feel so much better for it. I will keep this up, even though I’m 71 years old.
3-4 days per week has kept me running for 40 years now. Cross train on off days and take a day off completely. Several people I know who felt they had to run every day when I started aren’t running any more. Long run, tempo run, and speed work days every week is all you need to compete effectively and keep running for the long haul.
Good luck 😊. Don’t go to far to quick running takes weeks of training to build up. The rule for running is the 10% rule which means don’t increase your running any more than 10% each week
Thanks for the advice! My leg muscles are aching now. Initially wanted to do a 20min session as the video advised but ended up doing 47 min, 6.2km session. Had never run beyond 2km in more than a decade or maybe my whole life 🤣. Will run again next week. No pain, no gain 😎
HJ Shoon Nice start keep it up if I were you I would find maybe a 5k race round December time to aim for and that way you will have something to work for and it will help with motivation 😁
@@hjshoon5244 I hear you on that. Cyclist as well. Always hated running, bought a pair of shoes on a Friday, ran 6 miles that day. My legs were dead. Sunday I ran again for 10 miles. I now have some pain on the outside of my knee. I really wish I knew about the 10% rule. Even though you may have the cardio to go far, if you're not used to running, you'll pay later.
I'm pretty new to running. After a couple of months of messing around with it I started to consistently run 3 times a week (+/- 5 - 7 km per run). Now I feel amazing and my times are getting sharper by the week!
@@killerbill5651 hi! if you are interested i started running in january with maximum 2km. (3 times a week) But every week i added plus 1km, so now i can run 7 km (sometimes 7,5) 😁
I usually run 7 times a week. Sometimes twice a day. I run 2k first thing in the morning on empty stomach and then 1k sprint in the evening. Once a week, I run 3-5k. Running does wonders.
I started in january 2020 with 1.5km for two days a week, then, in february i did 2.5km for 2 days, this month i will do 2.5km for 2 days and next month i will increase to 4km for 3 days a week
I’m 31 and I pretty much run everyday (addicting), but take Sunday’s off completely lol. I’m sure I should be running 4 days at the very most, but it’s so hard because I have ADHD and can’t stay still 😄.
Just do other training like 4 times running 2 times boxing or fitness or swimming something that includes a lot of upper body workout k have adhd myself so I need sport at least 6 days a week
I think people without ADD might not get this. Part of it is getting into the repetition of the same reliable workout. I have add and routine is a huge thing so bringing in different workouts is great but I think it takes those of us with add a little more or a different mindset than others to change things up. I like running 6 or 7 days a week but I change up the types of runs. I also dance and do HITT certain days with my running. I just can’t help the running too. And I’m happy that way. So to each his own.
Lol I found the ADHD group, I fall more to the Add side but I relate to all of these comments. Routine and Structure. I play football with my son every day for an hour and 3 to 4 runs a week 5ks. If I don't do something I go crazy or fall asleep.
Probably a bit confusing for the novice. You are better off doing 4 runs at 20 minutes than 1 run at 80 minutes. Of course there is no need to run 7 days a week, but I run 2 and that definately isn't enough.
So it's 8 weeks and 2 days today, after 25 years of not running, about 5 times a week now, today just 8000 metres in 45 minutes, but, I had to (he was slowing my pace down uncomfortably) overtake the guy, at least 20 years younger, with the high-end bright yellow compression stockings... Right, next time I won't apologize, but DO make sure he's an ultra-runner, recovering from a major injury, what have you. ... Confusing. :o
@@TAPnRACK_SEZ yes that might be so but the stimulous is greater if you run less but more often - certainly if you just run a single long run a week then the effect could be counter productive with higher milleage, I just ran a marathon and I've had to take the following week off but I could have easily covered 26 miles throughout the week at the same or higher intensity and not be fatigued going into the following week.
Extremely useful advice. I'm struggling with increasing my training load as a lapsed runner and this has helped a lot. I hope you two work together again post covid nightmare.
I'm 57 and run between 23- 27 miles a week. Trying to paint my house and I skip four days and jog six miles today, cool 60 degrees felt great..I lifted weights for about 43 years and still do pushups, pullups, do some heavy kettlebell swings but jogging makes me feel better physically and mentally I run two days in a row and take the third day off sometimes I will do every other day but I run at least four times a week and some weeks I run five days just depends on my schedule.... Jogging does so much for you I don't think theirs any one exercise that's better for you...
My biggest problem getting back into running is not running enough! My aerobic endurance can handle more than my muscles can, so I've recently been pushing more than I should on longer runs once a week rather than taking it easier but going more regularly. Thanks for this. P.S. I'm combing this with calisthenics strength training, any advice or tips on combining these? Here's my new schedule... Mon: Upper Body, 20 min Run Tue: Leg Strength Wed: Rest Thu: Upper Body, 20 min Run Fri: Leg Strength / HIIT Sat: Shoulders and Core Sun: 25 min Run Thank you GTN! I'm learning more all the time from your videos. :)
Three rules I follow is 1. No more than +10% per week 2. Easy run time must be at least 80% of the total time (aerobic) 3. Use a tool that can monitor "body stress" in some form
I’m back to running 3 times a week equally spaced out and weight training twice a week which I think is ideal and this is after a 3 year layoff from virtually no activity due to a house restoration!🥵
best time i did was 7 min 15 sec. key is to push yourself. when my lungs are exhausted I slow down my pace start breathing deeply to allow my lungs to recover then I pick up the pace.
I do it 3-4 times a week or 2 days later incrememts depending on how I will strengthen my running and movement adjustments. Firsly I do one time High Internsive workouts using the plyometric workouts. Then I do movement conditioning and strength conditioning. Its like adapting the warrior set of body but also trying to retain my bulk as I challenge new exercises. Running too is part of my workout and meditation so to say.
Good advices! I am not good at running but pretty good at cycling! Still tho i run 20 mins non stop everyday and trying to run 30 mins! Rest, stretching exercises and a 2 min electrolyte drink gap is very imp in every run.
Started my first jog 3 weeks ago, did 5 miles with walking intervals. Did that every other day. but the 3rd session, I sprained both my ankles. Over did it & being such a rush to get "fit" again, I never warmed up. I was out for around 2 weeks. Now I still do 5 miles every other day with leg compression sleeves and ankle braces which has helped tremendously. During runs if I feel slight kink, I just walk until I feel better, or not up to it the next session, I would use it as a rest day.
Used to run 5-6 miles 2-3 times a week, got covid return of asthma, pneumonia, couldn’t run a mile 5 months after. Today I ran 2.5 miles without stop with a puffer albeit, but my lungs are getting back to normal. I’m so happy as I worried I’ll never really run again. Running is my therapy, it makes me feel free, like I can outrun my problems or mundane stuff. I always feel substantially better after the run
Well the main difference is pace and distance, so what they are saying here is actually pretty accurate. 90% of all training plans are looking exactly like they said. The difference lies in personal goal and fitness level (heart rate).
I started off doing 3k 5 days a week, once my fitness increased I did 5k 3 days a week. I always aimed for that 15k mark weekly, now further down the line I'm starting to mix it up between, 10k runs, 5k runs and 3k runs still hitting 15k weekly. Eventually I'm going to increase the 15k a week to 20k once I'm more confident. Don't focus too much on your time as a beginner doing the distance is the important thing (still track your time to see improvements though). I started off as a beginner about 6 months ago so hope this routine helps someone reading 👍🏼
I am so glad to hear that this is exactly what my experience has told me since I started running 5 months ago. The key for improvement is to take a day off after running to recover your body and regain the strength.
my brother is aiming to be a soldier and he runs every day morning and evening about 8km a day..i also started few days ago and i now run 2 to 3 km a day
I run twice a day on a treadmill, 4km each in 30 minutes... I do listen to my body, as long as I don't feel any discomfort I continue, as soon as I feel some discomfort i don't run the next day. Been doing this for almost 7 weeks now and it feels great. In the beginning I had some discomfort, but for the last few weeks I haven't had any discomfort at all. I do work hard on my running form, every time I have some discomfort (runners knee, upper leg pains or something else) I check online to see why that discomfort occurs and what to do about it, often it is my running form, so that needs some adjustment and I focus on improving that which prevents future discomfort.
Totally agree. I do cylcing almost every other day for more than a year already. After I started running a month ago, I started to increase bike speed by atleast 10%.
Michelle Khare of buzzfeed (semi pro cyclist) was able to run a marathon at 8:01 per mile with only 10 weeks of training. Cycling and running are quite similar in cardio. Swimming on the other hand doesn't translate over to running or cycling at all.
Unless you're too overweight, then cycling isnt a bad option. Worked for David Goggins so I am going to assume it would work for others...though I don't recommend running like that beast of a man.
@@Ben-kp1dh So if Im training for a yo-yo test a few months ahead I wouldnt benefit for some swimming intervalls inbetween my runs in your opinion? Thougt it might be a good way to train a little extra without adding more stress to the knees and ancles
I run 4 days out the week. For example: Sunday (Run), Monday (Recovery), Tuesday (Run), Wednesday (Recovery), Thursday (Run), Friday (Recovery), Saturday (Run), Sunday (Recovery) so forth and so on.
I think it depends on your fitness level. I run 45 minutes everyday about 5 miles. I may occasionally walk depending on how I feel. That said I definitely couldn’t run everyday when first stated running.
I started running 7 days a week, 5 months ago and have seen massive gains in my fitness. I then added 3 brick sessions a week of cycling. My VO2Max has increased, my RHR has decreased, and my LTH is significantly lower. I follow training cycles with a large chunk being base miles with the 80% rule of keeping runs easy, but this changes as I get closer to my races to a build/speed cycle, then sharpening and tapering. It wasn’t easy at first and I had tried this very early in my intro to running with poor results. But after 4 years of running, I find it has changed me for the better. Just my two pence.
I increased my running distance drastically for marathon training and now I'm experiencing heel pain. Even after resting for a week, I have not recovered.
I run 4 days a week, but Wednesday and weekends off. Shortest runs are 20 minutes. I’ve been running since Christmas 2020 and feel like a new woman! 💪🏼🏃🏻♀️
I am a runner for years. I do under 1:30 halfmarathon. To beginer runners I always say do one run a week than slowly bild on that, but do not do more than 2 runs a week. Maybe one month before a race you can do 3 runs. Usual runs is 1.5 runs a week. I do in 1.5 runs a week on a yearly levele.
Im running twice a week at the moment. One long run (10-12k) and one shorter run (5k) with 2 basic home workouts in-between (press ups, squats, sit ups etc).
I did it up until now the following since 10months: Monday=12.5KM run Wednesday=12.5KM run Friday=12.5KM run Days between are for recovery and upper body calisthenics. Right now, its 1:08hours for the 12.5KM run. My goal is(next to reducing body fat), to run the 12.5KM in 50min(which would be equal to 40min on 10KM).
Thank you, it’s very helpful. I tried to adapt my work & family to my willingness to run for months but still not have the solution. I will follow your plan and let‘s see. Thank you.
Off the bat as a beginner I started out with about 3.6km everyday no rest days...I quickly messed up my foot and knee. I think it depends on the person my running form wasn't too lacking but I'm a severe supinator and extremely vitamin d deficient all throught the year so I was already told by my doctor I was more prone to bone injuries. All in all listen to what your body tells you, I'm stubborn to a fault and will run when told not to...I don't recommend doing that. Currently sitting in bed with ice on my knee and ankle I ran today and I'll do it tomorrow.
I've been running 2 times a week to avoid further injury. I work four 14 hour shifts a week and I've been plagued with tendonitis and running then resting a couple days allows me to fully recover between jogs. I suppose I may eventually get myself up to 3 times a week, but it is not likely this year.
Im wondering if splitting my running days with my lifting days would be essential. I give myself one day to rest. Monday: Short run (4 miles) then conditioning. Tuesday: Lift weights (Full body) Wednesday: Mid-run (5-6 miles) Thursday: Lift weights (Full body) Friday: Long Run (8-10 miles) then conditioning Saturday: Abs/Core Strength/DOMS Stretches Sunday: Rest **If I skip a day in the week I would replace it with a 12-13 mile trail hike on Sundays** Would you consider this a good ratio?
I ran my first half marathon on 60-80 miles a week of cycling with only two runs 3 months prior. Don’t under estimate cross training. Not saying you shouldn’t be running more. But if you’re injury prone you might want to keep your bike close.
I Run then rest three days then run again the following day for example I run (Monday) rest three days ( Tuesday, Wednesday, & Thursday) then run again the following day (Friday) is perfect for me.
First advicd I'll give it to beginners is that don't run on hard surfaces like concrete it's really bad for your knees instead run on soft surfaces like grass or clay same goes for jumping jacks and other exercises that involve knees you should do it on thick foam mat
6 mornings a week: 1)light weight workout 2)2 mile run 3)Senior dog poop walk with my XL coffee. I don't train for anything. It's my routine just because I want to.
Till the age from 21 to 34 i used to run 4 kms daily taking only sunday off. But after my recovery from severe back injury which took almost 3 months to recover, I run 4kms 5 times a week. Im now 35 yrs old.
I have been running for a year now. Usually, 30-45 min, between 6-9km 5 times a week. I rest Saturday and Sunday. The truth is, I am nothing if not a runner. Running saves my life
I had the runs this morning. Last night I drank two teaspoons of magnesium oil instead of one teaspoon (which the health gurus recommend), and when I woke up I had to run to the bathroom because that double dose of the magnesium oil gave me the runs. :O)
I need to complete One mile in seven minutes I haven't run much in my life what should I do I am Running 6 times a week is it ok? My legs are getting stick but still I am pushing myself is it ok I have just one month to achieve this goal of mine. Please anybody answer this 😞
I mostly run whenever I feel like it, since I am too lazy to follow my plan. I end up running twice a day for anything between 40-120 minutes, with some high-intensity runs about twice a week, based on what I feel like I can handle.
In my late 20s I was able to run 6 days a week hard. Now that I’m in my late 30s, I’m only able to run 2 days a week. Joints/getting old problems. Sucks!
Your tendons and joints need time to heal and catch up cos they get a slower blood supply then muscles and you can end up with chronic tendinitis and chronic inflation. Also you can get shin splints, joint pain, knee injury and stress fractures. Rest of one-two days is massively important or I guarantee you this. You will get injured! If over 40 and starting out you need a minimum of 2 days off in between runs.
I personally like to do 6 3 days run, 1 day break, 3 day run Works out well for me 👍 I do other exercises after my run too and also practices in boxing and basketball Is Dis too much?
Could we define more in detail what is condition work? For example, I feel like running 3 times per week but I also feel the need to strengthen myself with at home exercises: for buttocks, legs, or HIIT. Should I always respect the day on day off principle then?
You can build up to 20 minutes, when I hot into running I couldn't even run 1 minute, now I can run for 45 minutes without breaks, you just have to work at it
20 min is really the bare minimum to get benefits aerobically. it takes at least 10-15 minutes for your body to get in the aerobic zone. I run 50 miles a week, which equates to 90 minutes fo runnign 5x a week. I'm about to up it to 6 days. If you run slow (no more than 75% of maximum Heart rate, you won't run fast but you will recover very quickly.
@@brianhill5009 Haha! True. I get that a lot. Supposedly I'm related to Roger, but I've never found the connection. Personally, it's probably just wishful thinking. Roger was a fantastic runner with an unusual natural talent.
I just started running again, with terrible shoes. Two weeks in and my shins hurt like a bitch. I've actually bought new good shoes, but I'll have to wait to use them until the pain in my shins wears off. :(
From an athlete I know, a 1500m to 3000 runner, level to participate for Olympiade, runs 10km in the morning, and another 12-15km in the afternoon, 5 days a week, Saturday an easy 16km run, and Sunday, rest. When somebody tells me about the risk of overtraining, when doing a low-volume 20-30minutes every day, I can't but laugh out loud. You only overtrain when the intensity is above your fitness level. Your sleeping heart rate will tell you when it has to deal with stress hormones in the night...
you can run 7 days a week if you do it smart,,,,,, have a comfortable pace everyother day and a moderate pace on the other days and only going 30 minutes at the very most. if you get burned out you can always take a day off a week,that is plenty time to recover
I run five or six times a week and have zero problems. It come ls down to recovery and recovery is based on inflation. Here’s the trick, eat food that help inflammation, and omit food that counter intuitive to counting inflammation. I find a whole plant based diet is perfect for this. Animal products are the worst for inflammation. Remove these and you can except use more frequently as recovery is so much quicker. Oh and I’m 50 years old.
great video ladies. I used to run 8,9 or 10 times a week as a youngster, but now I'm approaching 60 I run just 4 times a week.
What kinda influence do you think your running had on your health and lifestyle overall. Could you please share?
@@rajeshbista2690 Running has been good for me over the years. As well as the obvious fitness benefits it has also kept me healthy and is a good life. Yes, there have been injury problems, but overall I believe there is nothing better for you than running. I'm fortunate in that it's something I enjoy and able to do. I wouldn't want to swap it for anything else. As long as you listen to your body and know when to rest, slow down, take a break, you won't go far wrong.
@@englishman1960 I'm 14 and I just started running 30 minutes a day is that good to become a good runner in a cross country race?
@@sensfan7550 yes, absolutely. you don't need to do too much at your age. You can take one day off and run 6 times a week with two of your runs incorporating fast interval work to train your body to run at speed, which will also help you to improve. Some weeks you only need to run 5 times.
I run from reality day after day
"Always listen to your body." That is perhaps the best advice of all!
THIS
It's save to run 30 km everyday ?
Sometimes your body betrays you and shows off very late your overtraining
My body wants to be tied up, whipped and have hot honey poured over it....
What if one's deaf?
You can get away with 3 runs a week. Just got my half marathon time under 1:30 from around 1:40 +/- after 8 or 9 months of running just 3 times a week. :)
Glad to see another 3x/week bro/sis out there.
Amazing
Monday, Wednesday, Friday morning👌
I got sub 1:45 only running twice a week: only on my days off
Well i must disapoint you guys.. went up to 4 times a week this winter. Trying to go sub 80 min on half marathon. :)
I just stared running again. The last time I ran was back in my high school days when I was in cross country. It's been a very long time since and can't believe I've gone this far without running. Glad I'm doing this again.
Me too.
I can't believe I haven't started earlier, because running is like a drug.
I’ve never been much of a runner and suffered from being out of wind. Later in life I was diagnosed with mild COPD and started to do the Wim Hof Method and got back into yoga and calisthenics (where I do ring work and knock out 30 press-ups at one go) and then started running. Never thought I would! I followed all the advice from this channel, which was so helpful, really is, and now love my runs. I started with jogging along, then at a faster pace and then a walk for a minute or two, then another slower run and now can run for 3 to 4 miles without too much walking at all. Strange thing is that I like it so much and mix it up from soft ground, through the woods, over hills, to roads and feel so much better for it. I will keep this up, even though I’m 71 years old.
3-4 days per week has kept me running for 40 years now. Cross train on off days and take a day off completely. Several people I know who felt they had to run every day when I started aren’t running any more. Long run, tempo run, and speed work days every week is all you need to compete effectively and keep running for the long haul.
interesting🤔
I’m a cyclist and I started running this morning after watching your last episode. This new episode is just the right timing for me. Thanks
That's great to hear, take it steady to start and build into it. Good luck!
Good luck 😊. Don’t go to far to quick running takes weeks of training to build up. The rule for running is the 10% rule which means don’t increase your running any more than 10% each week
Thanks for the advice!
My leg muscles are aching now. Initially wanted to do a 20min session as the video advised but ended up doing 47 min, 6.2km session. Had never run beyond 2km in more than a decade or maybe my whole life 🤣. Will run again next week. No pain, no gain 😎
HJ Shoon Nice start keep it up if I were you I would find maybe a 5k race round December time to aim for and that way you will have something to work for and it will help with motivation 😁
@@hjshoon5244 I hear you on that. Cyclist as well. Always hated running, bought a pair of shoes on a Friday, ran 6 miles that day. My legs were dead. Sunday I ran again for 10 miles. I now have some pain on the outside of my knee. I really wish I knew about the 10% rule. Even though you may have the cardio to go far, if you're not used to running, you'll pay later.
I'm pretty new to running. After a couple of months of messing around with it I started to consistently run 3 times a week (+/- 5 - 7 km per run). Now I feel amazing and my times are getting sharper by the week!
How many months you spent so can achieve 7 km run?
@@killerbill5651 hi! if you are interested i started running in january with maximum 2km. (3 times a week) But every week i added plus 1km, so now i can run 7 km (sometimes 7,5) 😁
I do very slow jogging 5 days a week for 45 minutes everyday. It feels good..
Milind Shinde nice ive been on long hiatus tht even 20 mins feels heavy. So i started over again huhu
Same
Congratulations
Boring asf.
I usually run 7 times a week. Sometimes twice a day. I run 2k first thing in the morning on empty stomach and then 1k sprint in the evening. Once a week, I run 3-5k. Running does wonders.
Me too bro
Running on empty stomach is best lol
I started in january 2020 with 1.5km for two days a week, then, in february i did 2.5km for 2 days, this month i will do 2.5km for 2 days and next month i will increase to 4km for 3 days a week
Started in march, up to 3.5-5miles a day 5 days a week now. I sayd dont go more than 10%increase in weekly distance so far.
I’m 31 and I pretty much run everyday (addicting), but take Sunday’s off completely lol. I’m sure I should be running 4 days at the very most, but it’s so hard because I have ADHD and can’t stay still 😄.
Just do other training like 4 times running 2 times boxing or fitness or swimming something that includes a lot of upper body workout k have adhd myself so I need sport at least 6 days a week
NY_Mets_Giants that’s fine it’s basically what I do but I’m training to be a runner so I’m not sure if it’s different
I think people without ADD might not get this. Part of it is getting into the repetition of the same reliable workout. I have add and routine is a huge thing so bringing in different workouts is great but I think it takes those of us with add a little more or a different mindset than others to change things up. I like running 6 or 7 days a week but I change up the types of runs. I also dance and do HITT certain days with my running. I just can’t help the running too. And I’m happy that way. So to each his own.
Lol I found the ADHD group, I fall more to the Add side but I relate to all of these comments. Routine and Structure. I play football with my son every day for an hour and 3 to 4 runs a week 5ks. If I don't do something I go crazy or fall asleep.
I agree! Running is one of those things where more does not mean better. It's the quality of the run.
and the quality of the fun ;-)
Probably a bit confusing for the novice. You are better off doing 4 runs at 20 minutes than 1 run at 80 minutes. Of course there is no need to run 7 days a week, but I run 2 and that definately isn't enough.
So it's 8 weeks and 2 days today, after 25 years of not running, about 5 times a week now, today just 8000 metres in 45 minutes, but, I had to (he was slowing my pace down uncomfortably) overtake the guy, at least 20 years younger, with the high-end bright yellow compression stockings... Right, next time I won't apologize, but DO make sure he's an ultra-runner, recovering from a major injury, what have you. ... Confusing. :o
@@dtrjones can’t agree with that. Since I can run 80 mins, I have more in the tank than someone running with me who maxes at 20 mins
@@TAPnRACK_SEZ yes that might be so but the stimulous is greater if you run less but more often - certainly if you just run a single long run a week then the effect could be counter productive with higher milleage, I just ran a marathon and I've had to take the following week off but I could have easily covered 26 miles throughout the week at the same or higher intensity and not be fatigued going into the following week.
Extremely useful advice.
I'm struggling with increasing my training load as a lapsed runner and this has helped a lot.
I hope you two work together again post covid nightmare.
I run 2 to 3 times a week and it's been effective in getting me fitter. I also average around 12 thousand steps a day.
I'm 57 and run between 23- 27 miles a week. Trying to paint my house and I skip four days and jog six miles today, cool 60 degrees felt great..I lifted weights for about 43 years and still do pushups, pullups, do some heavy kettlebell swings but jogging makes me feel better physically and mentally I run two days in a row and take the third day off sometimes I will do every other day but I run at least four times a week and some weeks I run five days just depends on my schedule.... Jogging does so much for you I don't think theirs any one exercise that's better for you...
My biggest problem getting back into running is not running enough! My aerobic endurance can handle more than my muscles can, so I've recently been pushing more than I should on longer runs once a week rather than taking it easier but going more regularly. Thanks for this.
P.S. I'm combing this with calisthenics strength training, any advice or tips on combining these? Here's my new schedule...
Mon: Upper Body, 20 min Run
Tue: Leg Strength
Wed: Rest
Thu: Upper Body, 20 min Run
Fri: Leg Strength / HIIT
Sat: Shoulders and Core
Sun: 25 min Run
Thank you GTN! I'm learning more all the time from your videos. :)
We also have to consider work as a stress load🧐🤗 people sometimes seem to forget that, nice video.
what exactly do you mean by that
what
but going on a run would help reduce that stress load
I recently switched from one long run a week to daily shorter runs and it’s made a world of difference in my how my body feels!
Three rules I follow is
1. No more than +10% per week
2. Easy run time must be at least 80% of the total time (aerobic)
3. Use a tool that can monitor "body stress" in some form
So I shouldn't run hard 100 percent of my miles?
Definitely looking forward to the rest of this series. It must be hard work filming in Girona, Heather.
Ha it was a great shoot thanks Andrew. Keep an eye out on more to come from there.
I’m back to running 3 times a week equally spaced out and weight training twice a week which I think is ideal and this is after a 3 year layoff from virtually no activity due to a house restoration!🥵
I'm 49 and I need rest days. I mix up the mileage and when I take a rest day I come back stronger and feeling fresh! Your advice is wonderful.
Hank that is great to hear, the way to go!
Im 14 and every time i take a day off then the next day i cant run nearly as fast and feel crappy so instead of not running ill do a super slow jog
I’m at a solid 11 min mile, I’ve been running consistently for 3 months and dropped my time by 3 min. I’m trying to get to 4x a week at
best time i did was 7 min 15 sec. key is to push yourself. when my lungs are exhausted I slow down my pace start breathing deeply to allow my lungs to recover then I pick up the pace.
I do it 3-4 times a week or 2 days later incrememts depending on how I will strengthen my running and movement adjustments. Firsly I do one time High Internsive workouts using the plyometric workouts. Then I do movement conditioning and strength conditioning. Its like adapting the warrior set of body but also trying to retain my bulk as I challenge new exercises. Running too is part of my workout and meditation so to say.
How much km do you run a day on your average?
When the comments are more useful than the entire video.... 🤣
I had to pause it cos' they were distracting me...
Jus now paused 😂😂
I run 5k each time and the days I run are Monday, Wednesday and Friday 💪🏻 We can do this guys
Good advices! I am not good at running but pretty good at cycling! Still tho i run 20 mins non stop everyday and trying to run 30 mins! Rest, stretching exercises and a 2 min electrolyte drink gap is very imp in every run.
Started my first jog 3 weeks ago, did 5 miles with walking intervals. Did that every other day. but the 3rd session, I sprained both my ankles. Over did it & being such a rush to get "fit" again, I never warmed up. I was out for around 2 weeks.
Now I still do 5 miles every other day with leg compression sleeves and ankle braces which has helped tremendously. During runs if I feel slight kink, I just walk until I feel better, or not up to it the next session, I would use it as a rest day.
My Schedule: 10KM Sun, Mon, Tue, Wed, Thurs, Fri; 21KM Sat.
Stretch, Ice, Eat Well, Sleep; Shutup and Run.
You're a pro
Used to run 5-6 miles 2-3 times a week, got covid return of asthma, pneumonia, couldn’t run a mile 5 months after. Today I ran 2.5 miles without stop with a puffer albeit, but my lungs are getting back to normal. I’m so happy as I worried I’ll never really run again. Running is my therapy, it makes me feel free, like I can outrun my problems or mundane stuff. I always feel substantially better after the run
Thank you, again. I am going to take the rest and recovery seriously. I am new at this and I have been running for 3 weeks straight.
How did it help u on weight loss and every thing... I just started running this morning 💖
@@NOUR44455 It has just helped my legs be more in shape. At first I lost 5-7 pounds. I kinda just walked, jogged, and ran for 3 miles a day.
@@subchristina8887 amazing thanks for answering me ❤️
Impossible to answer this question properly in a few minutes ! it depends on so much stuff ...
Well the main difference is pace and distance, so what they are saying here is actually pretty accurate. 90% of all training plans are looking exactly like they said.
The difference lies in personal goal and fitness level (heart rate).
Jeremy - you sound like a total nerd.
I started off doing 3k 5 days a week, once my fitness increased I did 5k 3 days a week. I always aimed for that 15k mark weekly, now further down the line I'm starting to mix it up between, 10k runs, 5k runs and 3k runs still hitting 15k weekly. Eventually I'm going to increase the 15k a week to 20k once I'm more confident. Don't focus too much on your time as a beginner doing the distance is the important thing (still track your time to see improvements though). I started off as a beginner about 6 months ago so hope this routine helps someone reading 👍🏼
meanwhile, since the beginning of the lockdown i run every workday..... eventhough i didn't run before covidd-19... oops
I am so glad to hear that this is exactly what my experience has told me since I started running 5 months ago. The key for improvement is to take a day off after running to recover your body and regain the strength.
“It depends”... save yourself the 6 minutes 👍🏻
So you took.......nothing
tysm
my brother is aiming to be a soldier and he runs every day morning and evening about 8km a day..i also started few days ago and i now run 2 to 3 km a day
I run 8km to 10km 6 days a week, its so important to always do a stretching first, keep hydrated and wear proper running shoes
I run twice a day on a treadmill, 4km each in 30 minutes... I do listen to my body, as long as I don't feel any discomfort I continue, as soon as I feel some discomfort i don't run the next day. Been doing this for almost 7 weeks now and it feels great. In the beginning I had some discomfort, but for the last few weeks I haven't had any discomfort at all. I do work hard on my running form, every time I have some discomfort (runners knee, upper leg pains or something else) I check online to see why that discomfort occurs and what to do about it, often it is my running form, so that needs some adjustment and I focus on improving that which prevents future discomfort.
Remember this....Good runners make good cyclists...Good cyclists cant run.Focus on your running.
Totally agree. I do cylcing almost every other day for more than a year already. After I started running a month ago, I started to increase bike speed by atleast 10%.
Michelle Khare of buzzfeed (semi pro cyclist) was able to run a marathon at 8:01 per mile with only 10 weeks of training.
Cycling and running are quite similar in cardio. Swimming on the other hand doesn't translate over to running or cycling at all.
Unless you're too overweight, then cycling isnt a bad option. Worked for David Goggins so I am going to assume it would work for others...though I don't recommend running like that beast of a man.
@@Ben-kp1dh So if Im training for a yo-yo test a few months ahead I wouldnt benefit for some swimming intervalls inbetween my runs in your opinion? Thougt it might be a good way to train a little extra without adding more stress to the knees and ancles
im agree..
I run 4 days out the week. For example: Sunday (Run), Monday (Recovery), Tuesday (Run), Wednesday (Recovery), Thursday (Run), Friday (Recovery), Saturday (Run), Sunday (Recovery) so forth and so on.
If you want to get faster, you just need to do 1 fast interval or fartlek each week. Rest of the week is just icing on the cake.
How many long distance a week then ?
Great video. I'm 55 and use this exact same model
Thank you girls. Lots to think about in structured weeks
I think it depends on your fitness level. I run 45 minutes everyday about 5 miles. I may occasionally walk depending on how I feel. That said I definitely couldn’t run everyday when first stated running.
I started running 7 days a week, 5 months ago and have seen massive gains in my fitness. I then added 3 brick sessions a week of cycling. My VO2Max has increased, my RHR has decreased, and my LTH is significantly lower. I follow training cycles with a large chunk being base miles with the 80% rule of keeping runs easy, but this changes as I get closer to my races to a build/speed cycle, then sharpening and tapering. It wasn’t easy at first and I had tried this very early in my intro to running with poor results. But after 4 years of running, I find it has changed me for the better. Just my two pence.
Carl Brutananadilewski 212 days and counting. No injuries. If you cant run a mile every day, you’ve overtrained.
Carl Brutananadilewski no it isn’t. Most professionals do, just have to build up to it gradually and listen to the body
I increased my running distance drastically for marathon training and now I'm experiencing heel pain. Even after resting for a week, I have not recovered.
I run 4 days a week, but Wednesday and weekends off. Shortest runs are 20 minutes. I’ve been running since Christmas 2020 and feel like a new woman! 💪🏼🏃🏻♀️
I am a runner for years. I do under 1:30 halfmarathon.
To beginer runners I always say do one run a week than slowly bild on that, but do not do more than 2 runs a week.
Maybe one month before a race you can do 3 runs.
Usual runs is 1.5 runs a week.
I do in 1.5 runs a week on a yearly levele.
Im running twice a week at the moment. One long run (10-12k) and one shorter run (5k) with 2 basic home workouts in-between (press ups, squats, sit ups etc).
I’m running 30 k a week its ok for a 50 year old like me 10 k every other day with 5 .20 pacing.
I did it up until now the following since 10months:
Monday=12.5KM run Wednesday=12.5KM run Friday=12.5KM run
Days between are for recovery and upper body calisthenics.
Right now, its 1:08hours for the 12.5KM run.
My goal is(next to reducing body fat), to run the 12.5KM in 50min(which would be equal to 40min on 10KM).
I’ve run 5km 30 days straight. Legs feel fine and a good way to destress
Thank you, it’s very helpful. I tried to adapt my work & family to my willingness to run for months but still not have the solution. I will follow your plan and let‘s see. Thank you.
Off the bat as a beginner I started out with about 3.6km everyday no rest days...I quickly messed up my foot and knee. I think it depends on the person my running form wasn't too lacking but I'm a severe supinator and extremely vitamin d deficient all throught the year so I was already told by my doctor I was more prone to bone injuries. All in all listen to what your body tells you, I'm stubborn to a fault and will run when told not to...I don't recommend doing that. Currently sitting in bed with ice on my knee and ankle I ran today and I'll do it tomorrow.
Every other day I run 4 miles/6.4km in around 32 minutes. Running is very addicting for me, I love the way my body feels after the runs.
Thx for this video. I’m a beginner runner and I did every day for a week and I’m horrible now. Thx
I've been running 2 times a week to avoid further injury. I work four 14 hour shifts a week and I've been plagued with tendonitis and running then resting a couple days allows me to fully recover between jogs. I suppose I may eventually get myself up to 3 times a week, but it is not likely this year.
Im wondering if splitting my running days with my lifting days would be essential. I give myself one day to rest.
Monday: Short run (4 miles) then conditioning.
Tuesday: Lift weights (Full body)
Wednesday: Mid-run (5-6 miles)
Thursday: Lift weights (Full body)
Friday: Long Run (8-10 miles) then conditioning
Saturday: Abs/Core Strength/DOMS Stretches
Sunday: Rest
**If I skip a day in the week I would replace it with a 12-13 mile trail hike on Sundays**
Would you consider this a good ratio?
A great video I'm just getting back into running after suffering from IT band. But hope to get back to half marathons again next year.
I ran my first half marathon on 60-80 miles a week of cycling with only two runs 3 months prior. Don’t under estimate cross training. Not saying you shouldn’t be running more. But if you’re injury prone you might want to keep your bike close.
I Run then rest three days then run again the following day for example I run (Monday) rest three days ( Tuesday, Wednesday, & Thursday) then run again the following day (Friday) is perfect for me.
just started running and running 30mins every other day , i love it and want to run everyday but dont want to injure myself
I run everyday. Happy I’ve found your channel.:)
Great to have you on board!
this is one of the few videos that the algorithm suggest that actually talks about rest and conditioning!
First advicd I'll give it to beginners is that don't run on hard surfaces like concrete it's really bad for your knees instead run on soft surfaces like grass or clay same goes for jumping jacks and other exercises that involve knees you should do it on thick foam mat
6 mornings a week: 1)light weight workout 2)2 mile run 3)Senior dog poop walk with my XL coffee. I don't train for anything. It's my routine just because I want to.
Till the age from 21 to 34 i used to run 4 kms daily taking only sunday off. But after my recovery from severe back injury which took almost 3 months to recover, I run 4kms 5 times a week. Im now 35 yrs old.
I have been running for a year now. Usually, 30-45 min, between 6-9km 5 times a week. I rest Saturday and Sunday. The truth is, I am nothing if not a runner. Running saves my life
I had the runs this morning. Last night I drank two teaspoons of magnesium oil instead of one teaspoon (which the health gurus recommend), and when I woke up I had to run to the bathroom because that double dose of the magnesium oil gave me the runs. :O)
How far was it from your bedroom to your toilet lol
I love cycling and parkrun. 53 in February 2020. I have a weight off 18STONE.
Doctor: You need to start running right now
me going home: 5:15
Underrated
😂😂
Great job, GTN!👏👏👏👏🏃🏽♂️🏃🏽♂️🏃🏽♂️
I need to complete One mile in seven minutes I haven't run much in my life what should I do I am Running 6 times a week is it ok? My legs are getting stick but still I am pushing myself is it ok I have just one month to achieve this goal of mine.
Please anybody answer this 😞
I just started a month ago and running 6kms twice in a week ...?
What u Guy's think is it right ?
I run 5 km three times per week, and cardio two days a week, but always follow recovery time and take weekend to rest.
very good content. dense and very informative
I mostly run whenever I feel like it, since I am too lazy to follow my plan. I end up running twice a day for anything between 40-120 minutes, with some high-intensity runs about twice a week, based on what I feel like I can handle.
14 runs per week...
Run when you wake up...
Run before you go to bed...
🏃🏃🏃😃
Either you have the genetics of a god ,take short runs, or are a professional runner or your legs want too kill themselves
How many times?I say so much but be carefull you must losing imunitet ..personali run 2 x weeks and 3 x fast walking
Great video. Couldn’t agree more. 3-4 days every other day works well. Body needs a good full day to recover after a long run
In my late 20s I was able to run 6 days a week hard. Now that I’m in my late 30s, I’m only able to run 2 days a week. Joints/getting old problems. Sucks!
GNC swag for the win.
Your tendons and joints need time to heal and catch up cos they get a slower blood supply then muscles and you can end up with chronic tendinitis and chronic inflation. Also you can get shin splints, joint pain, knee injury and stress fractures. Rest of one-two days is massively important or I guarantee you this. You will get injured! If over 40 and starting out you need a minimum of 2 days off in between runs.
I personally like to do 6
3 days run, 1 day break, 3 day run
Works out well for me 👍
I do other exercises after my run too and also practices in boxing and basketball
Is Dis too much?
Nah its perfect. 6 is the sweet spot
My rest days.. are more or less my cycling days.. I feel like it’s a good stretch on my thighs and quads
Girona - Spain
Right now I'm trying to run 6 times a week. Minimally 6km+ a day. On Saturday I'm aiming for a longer distance than 6km and Sunday is for rest. 😁
Indeed Running is beneficial to the body
Could we define more in detail what is condition work? For example, I feel like running 3 times per week but I also feel the need to strengthen myself with at home exercises: for buttocks, legs, or HIIT. Should I always respect the day on day off principle then?
One of them said that 20 minutes was the minimum time to run. If I ran 20 minutes I would need the rest of the week to recover.
You can build up to 20 minutes, when I hot into running I couldn't even run 1 minute, now I can run for 45 minutes without breaks, you just have to work at it
20 min is really the bare minimum to get benefits aerobically. it takes at least 10-15 minutes for your body to get in the aerobic zone.
I run 50 miles a week, which equates to 90 minutes fo runnign 5x a week. I'm about to up it to 6 days. If you run slow (no more than 75% of maximum Heart rate, you won't run fast but you will recover very quickly.
@@hannah20071000 It is appropriate that someone with the name Bannister would be a runner.
@@brianhill5009 Haha! True. I get that a lot. Supposedly I'm related to Roger, but I've never found the connection. Personally, it's probably just wishful thinking. Roger was a fantastic runner with an unusual natural talent.
I just started running again, with terrible shoes. Two weeks in and my shins hurt like a bitch. I've actually bought new good shoes, but I'll have to wait to use them until the pain in my shins wears off. :(
From an athlete I know, a 1500m to 3000 runner, level to participate for Olympiade,
runs 10km in the morning, and another 12-15km in the afternoon, 5 days a week,
Saturday an easy 16km run, and Sunday, rest.
When somebody tells me about the risk of overtraining, when doing a low-volume 20-30minutes every day,
I can't but laugh out loud.
You only overtrain when the intensity is above your fitness level.
Your sleeping heart rate will tell you when it has to deal with stress hormones in the night...
My brother will never get this. Excellent upload!
you can run 7 days a week if you do it smart,,,,,, have a comfortable pace everyother day and a moderate pace on the other days and only going 30 minutes at the very most. if you get burned out you can always take a day off a week,that is plenty time to recover
Nice surroundings. What city is that?
I run five or six times a week and have zero problems. It come ls down to recovery and recovery is based on inflation. Here’s the trick, eat food that help inflammation, and omit food that counter intuitive to counting inflammation. I find a whole plant based diet is perfect for this. Animal products are the worst for inflammation. Remove these and you can except use more frequently as recovery is so much quicker. Oh and I’m 50 years old.
I run 3 times a week and and do conditioning exercises for 2 days. All runs are uphill on returning.
3 times a week for me. 3.5 miles each.
what is conditioning work?