http://www.seriousrunning.com/blog/training/build-your-running-base/ Running news, tips, and events. Sat, 31 Jul 2010 04:38:50 +0000 http://wordpress.org/?v=2.7 hourly 1 http://www.seriousrunning.com/blog/training/build-your-running-base/comment-page-1/#comment-1795 mcintyre Mon, 28 Sep 2009 18:05:48 +0000 http://www.seriousrunning.com/blog/?p=2192#comment-1795 I think it's really important to build your base back up intelligently. I did that this year and went from couch to 10k in 3 months at a time of 46:15.... without injury. I hadn't run in 5+ years. Of course, I am in good shape. If you are heavier, you need to take more care on your joints. The first thing is buy a good pair of shoes where they intelligently fit you by watching you on a treadmill, etc. (GA Peach Running Company, Fleet Feet, Phiddipides). The second thing is I honestly think the 10% rule is valid. Start at 5-10 miles a week for a few weeks or a month, then add 10% each week thereafter. Every once in a while give yourself a week that pulls back off the mileage to heal. After a couple months do some interval workouts and some good distance runs. I never ran over 20 miles a week to hit that 10k time listed above! So sometimes if you run a distance run that means you get a couple more days off that week. Treating myself to a couple days off kept my attitude positive! Just some thoughts from an amateur! I think it’s really important to build your base back up intelligently. I did that this year and went from couch to 10k in 3 months at a time of 46:15…. without injury. I hadn’t run in 5+ years. Of course, I am in good shape. If you are heavier, you need to take more care on your joints. The first thing is buy a good pair of shoes where they intelligently fit you by watching you on a treadmill, etc. (GA Peach Running Company, Fleet Feet, Phiddipides). The second thing is I honestly think the 10% rule is valid. Start at 5-10 miles a week for a few weeks or a month, then add 10% each week thereafter. Every once in a while give yourself a week that pulls back off the mileage to heal. After a couple months do some interval workouts and some good distance runs. I never ran over 20 miles a week to hit that 10k time listed above! So sometimes if you run a distance run that means you get a couple more days off that week. Treating myself to a couple days off kept my attitude positive! Just some thoughts from an amateur!

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