http://www.traineo.com/11_2377_0.html traineo forum thread - Running - how often is too often? Sun, 29 Apr 2007 08:03:58 +0000 http://www.traineo.com/11_2377_0.htmlI 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 :]!...http://www.traineo.com/11_2377_0.htmlSun, 29 Apr 2007 08:03:58 +0000http://www.traineo.com/11_2377_0.htmlStart 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 ...http://www.traineo.com/11_2377_0.htmlSun, 29 Apr 2007 02:41:27 +0000http://www.traineo.com/11_2377_0.htmlJump 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/bu...http://www.traineo.com/11_2377_0.htmlSat, 28 Apr 2007 01:33:57 +0000http://www.traineo.com/11_2377_0.htmlI 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 lear...http://www.traineo.com/11_2377_0.htmlWed, 25 Apr 2007 13:50:34 +0000http://www.traineo.com/11_2377_0.htmlHmm, 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 ...http://www.traineo.com/11_2377_0.htmlWed, 25 Apr 2007 05:11:33 +0000http://www.traineo.com/11_2377_0.htmlI 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....http://www.traineo.com/11_2377_0.htmlTue, 24 Apr 2007 23:24:41 +0000http://www.traineo.com/11_2377_0.htmlFor 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 the...http://www.traineo.com/11_2377_0.htmlTue, 24 Apr 2007 21:03:15 +0000http://www.traineo.com/11_2377_0.htmlI 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 usu...http://www.traineo.com/11_2377_0.htmlTue, 24 Apr 2007 18:09:46 +0000http://www.traineo.com/11_2377_0.htmlThanks 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...http://www.traineo.com/11_2377_0.htmlTue, 24 Apr 2007 17:38:28 +0000http://www.traineo.com/11_2377_0.htmlI 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.http://www.traineo.com/11_2377_0.htmlTue, 24 Apr 2007 16:54:09 +0000http://www.traineo.com/11_2377_0.htmlMaybe 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 impor...http://www.traineo.com/11_2377_0.htmlTue, 24 Apr 2007 16:09:03 +0000http://www.traineo.com/11_2377_0.htmlI 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 getti...http://www.traineo.com/11_2377_0.htmlMon, 23 Apr 2007 17:02:52 +0000http://www.traineo.com/11_2377_0.htmlHi, 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 ev...http://www.traineo.com/11_2377_0.htmlMon, 23 Apr 2007 14:15:50 +0000