Question about running...

[Orsorum]

Is it safe to run every day?

I've been running three-four days a week for the last... two months or so. I'd like to bump it up to running ~40 minutes every morning (during the week, on a treadmill), but I don't want to hurt my knees or my muscles...

Any advice?

 

[Deeko]

The one gym teacher at my school runs 50-100 miles a week. I think you'll be ok.

 

[vi edit]

Yes and No.

Yes if you know how to properly mix up your training and are actually training for competition.

No if you don't know how to mix up your training properly and are just doing it for recreation.

 

[Orsorum]

Originally posted by: vi_edit
Yes and No.

Yes if you know how to properly mix up your training and are actually training for competition.

No if you don't know how to mix up your training properly and are just doing it for recreation.

How should one alternate their training?

I'm doing this for recreation and personal health. The longer I do it, the more enjoyable it becomes - I'd like to make it a daily routine.

At the same time, I want to do it safely, and without endangering my health.

 

[vi edit]

Well, I come from an uber intense cross country background (80+ miles a week) with an emphasis on competition so this really isn't applicable...but anyway...

You need to have a least one, if not two days of rest, and you need to have some variance in your running from there. Otherwise you are going to platea and not see any returns after a while.

It would go something like this -
Day 1: Long rung
Day 2: Easy day, short distance, slow pace
Day 3: Uptempo run or interval training of some sort
Day 4: Normal training run at about 55-60% heart rate
Day 5 Normal training run at 55-60% of heart rate
Day 6: race/intensity workout - intervals/ladders/distance sprints/uptempo run at 80% max heart rate
Day 7: easy recovery day

That's overkill for somebody just looking for fitness, I know, but the idea is that you need rest in there somewhere. Not only your body, but your mind will burn out doing the same thing day, after day, after day, after day. Throw in some biking, or swimming, or rowing in there every now and then to mix it up.

 

[Orsorum]

Originally posted by: vi_edit
Well, I come from an uber intense cross country background (80+ miles a week) with an emphasis on competition so this really isn't applicable...but anyway...

You need to have a least one, if not two days of rest, and you need to have some variance in your running from there. Otherwise you are going to platea and not see any returns after a while.

It would go something like this -
Day 1: Long rung
Day 2: Easy day, short distance, slow pace
Day 3: Uptempo run or interval training of some sort
Day 4: Normal training run at about 55-60% heart rate
Day 5 Normal training run at 55-60% of heart rate
Day 6: race/intensity workout - intervals/ladders/distance sprints/uptempo run at 80% max heart rate
Day 7: easy recovery day

That's overkill for somebody just looking for fitness, I know, but the idea is that you need rest in there somewhere. Not only your body, but your mind will burn out doing the same thing day, after day, after day, after day. Throw in some biking, or swimming, or rowing in there every now and then to mix it up.

Yikes. That's a rather intense workout.

I suppose I could aim, in the beginning, to simply have six days a week with some sort of aerobic activity - only running, I guess, but do actual runs three days a week, more powerwalking or slow runs four days a week. Sunday to rest...

hmmm.

 

[vi edit]

Well, the point of is that you need to mix things up and add variety. Instead of running, we'd sometimes play ultimate frisbee or do workouts in a pool, play two hand touch football, or full court basket ball (with a twist).

For you right now, walking is good on your "off" days. It gives your mind and legs a chance to recover. Running seven days a week without being a competative runner is overkill IMHO.

 

[Orsorum]

Originally posted by: vi_edit
Well, the point of is that you need to mix things up and add variety. Instead of running, we'd sometimes play ultimate frisbee or do workouts in a pool, play two hand touch football, or full court basket ball (with a twist).

For you right now, walking is good on your "off" days. It gives your mind and legs a chance to recover. Running seven days a week without being a competative runner is overkill IMHO.

I concur.

I just want to lose some weight, get myself aerobically fit. I've never been good at anything aerobic... I'd like to change that.

 

[radioouman]

Originally posted by: Zakath15
Is it safe to run every day?

I've been running three-four days a week for the last... two months or so. I'd like to bump it up to running ~40 minutes every morning (during the week, on a treadmill), but I don't want to hurt my knees or my muscles...

Any advice?

Unless you are training for something, I'd do it every other day. At least throw something else in on the other days that uses the muscles (at least stretches them). I tried running every day, and ended up with some very sore muscles that kept me from running for about a week. I tried every other day also, and the key is to stretch before and after as well as a decent warm up and cool down. You'll not get the full benefit if you don't.

 

[Daovonnaex]

It's safe to run every day, provided you aren't stressing or straining anything. I run five or six days a week for a total of about sixty miles a week, plus speed workouts. What's not safe is to lift weights everyday.

 

[brendan0]

I wouldn't worry about your knees. Knee degregation doesn't happen over night. If you start having chronic pains- slow down, change your jogging style or type of material you jog on, try different shoes, and if all else fails, go visit a sports doctor.

 

[vi edit]

Most common problem with exercising too frequently is tendonitis - in the knee, and along the metatarsals in the foot.