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traineo Community / Exercise & Training Tips / Running - how often is too often?
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Neesha D
Fitness Guru
Posts: 254
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 # Posted: 23 Apr 2007 15:15


Hi,

I've started running just over a week ago. I'm following the couch potato to 5k program, but I feel like I'm not getting out enough. I've gone the recommended three times a week. One of my problems, is that when I go to the gym, I prefer to go on the elliptical, bike or treadmill and don't really enjoy doing any of the weights.

If you run one day and go on a machine the next is that bad? Can you run every day? I was thinking about following the c25k program every other day, and on the in between days, repeating the program from the week before so that I wouldn't be pushing too hard to fast... Does that sound like a good idea? Or should I try to only run those three days a week?

Thanks
Tania Qoura
traineo Fanatic
Posts: 81
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 # Posted: 23 Apr 2007 18:02


I think you can run up to twice a day if you want to, but you should vary how you run so that you're not doing the same thing all the time. So if you do a long endurance run in the morning, you should try and do Fartleck in the afternoon, or gradient training.

Ideally, you should give your muscles and cv system a chance to rest, which is why they suggest once every two days. The day off gives your muscles a chance to regenerate and your cv system to acclimatise. Most of the work of getting fitter and more muscular happens in your off-days after you've exercised.


Joe N
traineo Regular
Posts: 34
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 # Posted: 24 Apr 2007 17:09


Maybe you need to do some kind of fitness assessment. Its possible that your starting fitness level is better than you suspected. Maybe you should try to jump a head a week in program and see how you feel after a day or two. I would try that before spending your recovery days running. Its important to remember that its when you're not exercising that your body is acclimating and getting stronger. Since you are starting out though I think is best to be conservative.

I think its also important to find other exercise that you can enjoy. Yoga or Pilates are great. There are also many different kinds of martial arts that you might enjoy.
Fred L
Fitness Guru
Posts: 753
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 # Posted: 24 Apr 2007 17:54


I agree with Joe. Be very careful using your recovery days for running. The more you run (as a beginner), the more you are increasing your chances for injuries. As a beginner, you should at least be resting for 3-4 days a week from running.
Neesha D
Fitness Guru
Posts: 254
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 # Posted: 24 Apr 2007 18:38


Thanks for the feedback guys (and gal).

Just another question then... if I should only be running 3 - 4 days a week, what kind of exercise would be best to do on the off days?

Also, at what point can you start moving from running 3-4 days up to 5-6 days?

Joe - Yeah, I had thought that maybe I wasn't pushing myself hard enough, or that the runs I am doing just aren't long enough. I did skip week 1 when I started. I was thinking that when I run this afternoon, I'll add an extra interval into the workout instead of moving up a week. That way I stretch the workout, but aren't forcing myself to be able to run as long intervals yet. If that doesn't seem to help, I guess I'll move on to week 4 a little early.


Joe N
traineo Regular
Posts: 34
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 # Posted: 24 Apr 2007 19:09


I think the best exercise in general is going to be the one that you can do consistently. Bear in mind that its not just your physical state but your mental state that comes into play here. If you absolutely hate a particular kind of exercise chances are you'll find a way to avoid or sabotage it. Try a bunch of different things that are either less physically stressful than running or make use of different muscles.

I mentioned martial arts before because it is somewhat social and you usually improve balance and flexibility which not only will help your running but will also help prevent injury. The social aspect (as long as you like your group) will help motivate you to partake regularly. Just to try something different I took a JiuJitsu class and I loved it. I took TaeKwonDo and learned that it wasn't for me. I start QiGong tomorrow and I've heard great things about this class and the instructor.
Aimee Hall
traineo Newbie
Posts: 1
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 # Posted: 24 Apr 2007 22:03


For your rest days, you should be doing something that uses different muscles or uses your body in a different way. If your not into lifting weights, try a strenght training class, pilates, or yoga even. Swimming or dancing are good cardio options for rest days. I wouldn't reccommend elliptical or biking since your not resting your legs, especially the joints, much. The idea is to give your knees, shins, and IT bands a rest as these are the most likely areas for women to have pain when they take up running.
Stacy F
Fitness Guru
Posts: 336
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 # Posted: 25 Apr 2007 00:24


I am doing the couch to 5k also. I am in week 9 and struggle to complete 3 miles in 30 minutes. I have gone back to week six and am trying to train a bit harder pushing myself more. I felt the same way you did in the begining so keep on moving. I am going to add bicycling on off days and some weight training. then some swimming. just a thought.
Neesha D
Fitness Guru
Posts: 254
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 # Posted: 25 Apr 2007 06:11


Hmm, well I went running this afternoon. I ended up running the week 4 program instead of week three, and then finished with a 11-12 minute cool down instead of 5 (I really wanted to total distance of 5k). I definitely feel like I pushed myself more. It felt really good though, and I think I might've been able to run at least another 3 minute interval, if not both that and another 5 min. Oh well...

Anyway, I do plan to take tomorrow off, and will probably end up walking from work to the grocery store on my way home (about 2.5k).

I've thought of taking up martial arts before, but what's been holding me back is that I know I will be moving in about 3-4 months. I'm not sure where yet (I'm still sorting out grad school offers), but it will be happening. I don't really want to start in one place and then soon have to find another. Also, I have to admit that I'm nervous as to what it would be like to start as an adult. I've never done any martial arts before, and I don't want to be with a bunch of little kids or anything.

Hmm, if I have to find an exercise that rests my legs and shins... that's going to be difficult. The other thing I've done at the gym beside the bike, treadmill, eliptical are cardio classes. And my other loves are roller blading and rock climbing (if I can find someone to go with me). I guess I'll just have to learn to love weights. Would it make sense to only be doing the upper body on the weights as the lower body is getting worked out by the running?

I'd take up swimming except the gym I go to doesn't have a pool, and I don't really want to (or can afford to) join another gym/pool.

So much to think about. Thanks for all the advice though.

BTW, how do you know if you are running with the right shoes? I'm pretty sure mine are ok, they were fitted at one of those places that analyzes your walk and stuff. But a couple of the times I've run (particularly when I've run outside on the sidewalk/road) my feet have hurt a bit as well as the general tiredness in my legs.
Joe N
traineo Regular
Posts: 34
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 # Posted: 25 Apr 2007 14:50


I understand your reticence to start a martial arts program and then be forced to quit due to your relocation. But so what? I mean yeah you'll be leaving so I wouldn't make any long term commitments but you can be upfront with your teacher and explain that you're trying new things and this may or may not be what you actually get into and that either way you're leaving in 3-4 months. Around here there are lots of 10 week classes which is a great way to start something and learn enough to determine whether or not its somewhere you want to invest more time.

As far as having a class with a bunch of kids in it, ask the teacher what age students they usually get. I tend to pick classes that run in the morning. I just have more energy at the start of my day so that works best for me. As it turns out I have never seen a kid in a morning class.
Jon V
traineo Newbie
Posts: 5
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 # Posted: 28 Apr 2007 02:33


Jump on a bike or elliptical. I work for a fitness supplier and answer questions just like this several times a day. Cross training is one of the most beneficial things you can do when training for a specific event. Try cycling, it uses the same muscles you use for running, but in a totally different way. Plus, it's a lot of fun. Or use an elliptical, they are great when you can't run due to time or weather. You can get a great cardio workout in and then a killer muscle toning/building workout in about 45 minutes. Add some weight training to help build bone density as well, preferrably squats and longes. These exercises work the muscles you'll be using for running and cycling (if you choose to take it up) and will help with training.
tOm nApper
traineo Newbie
Posts: 7
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 # Posted: 29 Apr 2007 03:41


Start gradually. Really. As much as you want to go out and knock it out of the park I'd hate to see you burned out after a month because you're hurt or just plain tired. Follow the program. When you get some miles under your belt, start looking at multi day work outs. Don't be anxious let your body figure out what is happening. I used to train first time marathoners and would see this happen all the time. They were anxious to put in serious mileage and jump off the program to get a few more miles in and they ended up injured or dropping out cause they were too tired. Again, once you get the miles in any of the other cross training things people are suggesting would be great. Always wanted to try martial arts myself...admire those that do.

Shoes. If you got them fit at a reputable place that is a great start. You can still have problems though. Lots of things factor into shoe fit including socks and the way you lace them. However, it sounds like you just need to take a good day off rest those tired legs and feet. Go back to the place that fit your shoes, tell them what you are feeling, maybe they have some hints.
Cody Robertson
traineo Newbie
Posts: 7
Post History
 # Posted: 29 Apr 2007 09:03


I typically run once a day 5-6 days a week, but I don't follow any set rules.. if my feet hurt or I'm tired I will take a break or go use the elliptical (low impact woo).

Just find the right shoes to prevent blisters, and grab some Body Glide to prevent rubbing and so forth.

Good luck :]!
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