by Kathryn Macleod
“I just started running…. what do you recommend for me to get started…. as started I mean I ran 2 miles up my road… I had to stop and walk some of it, and my lungs hurt so I think I need to work on my breathing… any advice would help…”
We would recommend taking a look at the following articles a few of our Experts have already written. Let us know if you have any further questions.
Expert Panel Questions???
“I have never been a runner I am out of shape and attempting to train for a half marathon I am just now starting should I focus on keeping up a faster pace for shorter time or go for distance with a slower pace?”
(ask your questions to the UtahRunning.com Experts)
If you’re just starting out as a first-time runner, you should make the establishment of a consistent training program your first priority. Find thirty minutes each day (six days each week, if possible) to set aside for your training. Don’t worry about pace or distance at first. In fact, you may need to do a combination of walking and running in order to get through thirty minutes. Before long, if you are consistent, you’ll be able to run comfortably for thirty minutes each day. As that begins to feel easy, add time to some (not all) of your weekly runs and see how your body responds to the increased workload.
Try not to skip days unless you need to recover from an injury. Instead, learn to listen to your body, running faster on days that you feel good and easy on days that you need to recover. Not every day should be a hard day. Besides keeping you healthy, this is important for your enjoyment of the sport. If you begin to dread the difficulty of a normal run, you’re working too hard.
If you’re a beginning runner training for a half marathon, you’ll eventually want to work a long run into your schedule once each week. This long run should be about 10-12 miles and should constitute about 20-25% of your weekly mileage. For example, if you run 10 miles on Saturday morning, you should average at least six miles each of the other five days for a total weekly mileage of 40.