Best running schedule?

[Masas]

ok, i've never ran properly or on a schedule or anything in my life...
but getting a lil sluggish now, so picking it up a little
i wanna burn fat, so i can see some abs that are underneath....
what's a good schedule to run to?
and how much running should i do?
what about speed?
help me out folks

 

[HappyFace]

Run until it hurts so badly that your legs begin bleeding and your chest threatens to jump from your chest. Continue running. Do this 3 to 4 times a week for 4 weeks and you'll most likely begin to see serious muscle definition! Swimming a few times a week will also help.

 

[joemamma]

i jog about 2 or 3 times a week for about 30 min. although i have been lazy lately and haven't been keeping up with this schedule.

i would start off slow and always pace yourself while jogging. don't start off sprinting and then gradually slow down cos when i first started jogging i found that you don't last as long. also never jog with music cos the tempo will always be changing screwing up your jogging rhythm.

 

[coolkev16]

is it better to try to acheive a goal in terms of time or distance? I'm trying to get back the shape i had a little while ago. i usually just try to finish 2 miles cause my street is exactly a mile long. Should i keep a watch and look at time instead?

 

[perry]

Start out with shorter distances, and gradually work your way up. Run on the softest surface you can find.. Grass or those nice squishy tracks that some high schools have.. Couple years back I went from running 2 miles 2 or 3 days a week up to 4 miles 2 or 3 days a week pretty much overnight. Ended up with terrible shin splints. After running a mile I could barely manage to walk.

Oh, and treadmills are bad, because they are doing part of the work for you and don't work the back of your leg enough. Then when you go and run on the streets, you can end up hurting yourself.

 

[Antoneo]

Well, first try running a distance straight without stopping. Two miles is a good start. Try that a couple of times and then try beating your previous times. Two miles in 13 minutes is good. After that hit the weights. Try this four days a week and you should see improvements.

 

[littlezipp]

First of all, how old are you? That should have some bearing on how much/hard you should run. I disagree with one of the posts that said hit the weights, just start running a little at the beginning. Try 20-30 minutes of jogging a day for 3-4 days the first week, and after that take it as you feel. You do not have to be able to run a 13 minute 2 mile to know that you are in good shape! Some people never get that good. If you want to know some good speed workouts, let me know.

 

[JeffSpicoli]

"Oh, and treadmills are bad, because they are doing part of the work for you and don't work the back of your leg enough. Then when you go and run on the streets, you can end up hurting yourself."

Perhaps this is slightly true, but running on a treadmill is far better than doing nothing. I run on a treamill all winter and on rainy days during the summer and never have any problem with injury or notice a difference in my workout.

If you want to burn fat, you need to work at a more moderate exertion level for a longer period of time. You should determine the target heart rate for an aerobic exercise for you age group and try to maintain your heart rate in that range. For fat burning, it is better to exercise more than 30 minutes. You could alternate fat burning with more intense, shorter duration speed work to add some variety.