pioneer Posted April 13, 2006 Posted April 13, 2006 Hi, iv recently started jogging, but not sure how far is good when you first start. Iv started at 1 mile which takes me aroung 7 and a half minutes at a slowish pace. What is a good distance to start and and how quickly do you increase??
shelters Posted April 19, 2006 Posted April 19, 2006 Try going for time rather than distance at first. Aim for 30 min. Jogging a few minutes then walk a minute, jogging a few minutes, walk a minute. Gradually decrease the number of minute-walk breaks you take.
pippen_2k Posted April 23, 2006 Posted April 23, 2006 Yeah Shelters has the general idea. If you are looking at weight loss then how far you jog isnt that important. You want your session to go for about 45 mins or thereabouts. So like shelters suggested, incorporate jog/walks to fill in the alloted time. You wanna be working around 60-70% of your max heart rate. So once you get exhausted running, break into a fast power walk so that you maintain the effort, and once you feel ready, start running again.
JohnM Posted April 24, 2006 Posted April 24, 2006 Hmm, I'm quite fit and a fast runner. I'd prefer to push myself to improve my stamina as well as speed though. Is there something similar to jogging I can do, or should I just start jogging but go a bit faster?
MattB Posted April 25, 2006 Posted April 25, 2006 you just started and are running a 7:30 mile? That's cookin. The general rule is 10% per week. So don't increase your mileage every week by more then 10% or you risk injury. As for intensity, pippen 2k is right. Shoot for a pace that you can hold a labored conversation. So hard enough that your breathing limits you to short sentances. That will keep you within your aerobic threshold, where you need to be. It's also a good idea to steadily increace your distance over 3 weeks, then take an easy recovery week. Doing this allows your body to recover, as you get stronger during rest, not during training. As for increasing stamina, you need to build base. This means that instead of going out and hammering every day as fast as you can, you start putting in the long slow miles. Keep your HR within the aerobic threshold and you teach your body to slowly go faster and longer aerobicly, which it can sustain for a long time. As you get stronger, your pace will increase and you will be able to hold that fast pace longer. When I started out, I could hold 7:50 min/miles for a 5k and be pushing my HR well into the anerobic range. After about 6 months of base training with some occasional speed work, I can run 15k doing 7:30's and stay aerobic. It can get tedious and it's hard not to go fast, but it does pay off in the long run.
Craig Posted April 25, 2006 Posted April 25, 2006 Hmm, I'm quite fit and a fast runner. I'd prefer to push myself to improve my stamina as well as speed though. Is there something similar to jogging I can do, or should I just start jogging but go a bit faster? Try running in sand or up sand dunes that is a great intense workout with less stress than hard surfaces. Or try running/jogging in a pool. Do a web search for the details.
pippen_2k Posted April 25, 2006 Posted April 25, 2006 Hmm, I'm quite fit and a fast runner. I'd prefer to push myself to improve my stamina as well as speed though. Is there something similar to jogging I can do, or should I just start jogging but go a bit faster? It really depends on what your looking for John. I get coached and do triathlons, and there is always a Hill run and track session every week. I think track is the best way to increase your pace, but incorporating hill runs will definatley improve your stamina.
JohnM Posted April 25, 2006 Posted April 25, 2006 Hmm, I may go looking for some steep hills then to work up. Problem is being in a city centre.
RecordProducer Posted April 25, 2006 Posted April 25, 2006 Physical activity is a whole "science." You don't go on a general forum to ask the "experts" how far you should jog. I recently started going to the gym and working out with a personal trainer who adjusts the weight and cardio exercises according to my helth condition, soreness of muscles, strength, heart rate, etc. He set the cardio machine up at 3.5 speed (walking, not jogging) and 40 min. When I was jogging I couldn't run for longer than a few minutes and I was always trying to run more. Somebody has to help you setup your exercise. If you want to work out, it's as important as going to the doctor when you have a health problem. I see now how exercising without a trainer was a waste of time, although the jogging in the past did produce good results on my looks. But as soon as I looked the way I wanted, I stopped jogging, cuz it was too hard for me (my heart).
shelters Posted April 25, 2006 Posted April 25, 2006 Pippen, I stick to a treadmill b/c when I jog by the beach (on a boardwalk, not sand) my ears start to really ache. Is this common? If so, any ideas on how to fix it b/c I would much rather jog outside. Thanks in advance!
pippen_2k Posted April 26, 2006 Posted April 26, 2006 Pippen, I stick to a treadmill b/c when I jog by the beach (on a boardwalk, not sand) my ears start to really ache. Is this common? If so, any ideas on how to fix it b/c I would much rather jog outside. Thanks in advance! Thats beyond my scope shelters. Sounds like a question for an expert. Id be hitting your doctor up about that one
shelters Posted April 26, 2006 Posted April 26, 2006 Thats beyond my scope shelters. Sounds like a question for an expert. Id be hitting your doctor up about that one LOL! It isn't enough of a problem for me to go see my doc about it. Someone else mentioned it was the wind and to try earplugs. Thanks anyway tho!!
lovelorcet Posted May 4, 2006 Posted May 4, 2006 my ears hurt as well some times when I go running. I have noticed the colder it gets the more my ears hurt. I think it has someting to do with the air rushing in and out of my throat and well as the wind that blows by on the outside. I find wearing a light hat that covers my ears helps a lot.
mini696 Posted May 5, 2006 Posted May 5, 2006 If you have a heart rate metre use it... Get your heart rate up to the level desired and then vary your joggin pace to suit. If you are getting stiches or pains then maybe begin by walking for the first week or two.
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