Should I increase the distance I run or the amount of times per week I run?

2017-07-31T11:50:57-04:00

Over the last month, I have been running and building myself up slowly. I run 3x per week and have increased the distance from .5 miles up to just shy of 2.5 miles. Last time I started running I was plagued by shin splints, so I am trying to be very careful not to push it too hard, too fast. I'm wondering if I should continue to increase my distance a little at a time, or start running more days?

Response by SSG Diane R. made Jul 31 at 2017 11:59 AM

2017-07-31T11:59:11-04:00

One of the first things you want to do is be sure to have good running shoes that offer arch support.

The second question is the type of terrain you are running on is it taramac or compact Earth? Tarmac is very hard on the ankles and you can get shin splints.

I usually run for endurance, four to five times a week. Adding a little more distance is a good way to push yourself but you shouldn't overdo it. What is your long-term exercise goal? You should base your routine around that.

Response by Maj Marty Hogan made Jul 31 at 2017 12:03 PM

2017-07-31T12:03:24-04:00

First things first- have you seen a doc or better yet a PT specializing in runners? Shoes fit your gait and running style? Running on cement or grass? Surface is huge. Go to a reputable running store to have your stride and footfalls checked. I am the wrong person to ask on amount- I run 5-6 days a week. Depends on if I am training on distance for a race. I am not training for anything right now and average 4-6 miles a day and a 7 miler on the weekend. I have had shin splints for over 40 years. Sometimes you just have to touch it out. Again- surface and gear need to be checked. Once that is ok- take a visit to the PT to see if there is anything they can possibly do....good luck.

Response by Molly Morrone made Jul 31 at 2017 12:24 PM

2017-07-31T12:24:38-04:00

I wish I loved running. I'd like to build up slowly into a few times per week!

Response by MAJ Private RallyPoint Member made Jul 31 at 2017 12:33 PM

2017-07-31T12:33:29-04:00

If you are healthy (shin splints haven't returned) keep increasing you mileage slowly. Whether you add to your existing runs or add another run to the week probably isn't a huge factor at this point but if I had to choose I'd recommend that you add another run to what you're already doing. Keep the increases slow. You should increase no more than 10% per week. And if all of your runs are the same (2.5 x 3=7.5 miles per week) you might try runs of 2, 2, 2, & 2. That would give you more total mileage with shorter runs. Or you could do something like 1.5, 1.5, 2, 3. That way you can keep your long run of the week going up while not killing yourself by increasing the distance of all your runs. There's a lot to play with and it's important to not push yourself hard on every run. If 2.5 miles is the max you can run, you probably shouldn't do that on every run. I run a lot and have for years and have tried different things. Feel free to message me if you have any specific questions and I'll help wherever possible.

Response by SFC Private RallyPoint Member made Jul 31 at 2017 12:49 PM

2017-07-31T12:49:44-04:00

I've heard that running for distance helps with running faster. The longer distance you get used to running will help on the run.

Response by Capt Jeff S. made Jul 31 at 2017 1:22 PM

2017-07-31T13:22:41-04:00

Consistency is the key. After two days of not working out your body starts to revert and it is more stressful to your body to overdo it once or twice a week on a hard workout than to maintain a consistent, moderate amount of exercise. For maximum cardio benefit, your heart rate should be elevated for at least a half hour. It is at that point that you begin to build capacity. You should workout at least 3 times per week to improve your level of fitness.

Response by SSG Private RallyPoint Member made Jul 31 at 2017 1:38 PM

2017-07-31T13:38:14-04:00

First make sure your shoes aren't tied to tightly over the top of your foot. Most people don't realize that this will cause shin splints. Loosen the laces and stretch. Use a foam roller to loosen your shins up a bit.

As far as running goes increase your distance slowly. If you're at 2.5 miles currently stay there for a month doing 3 days a week and then add a day the following week, etc. After a month go to 3 miles. What is your distance goal? Do you want to run a half marathon? When you have a goal in mind back plan. Example: you want to in 10 miles and your goal is to do it 6 months from now. In 5 months you should then be running 8 miles and at 4 months 6 miles. This is just an example. Find what works for you.

Response by PO3 Private RallyPoint Member made Oct 20 at 2017 4:39 PM

2017-10-20T16:39:22-04:00

Increase the frequency, then the distance.

Response by Molly Morrone made Jan 12 at 2018 8:28 AM

2018-01-12T08:28:49-05:00

I need to get running on my treadmill -- I ordered a fitbit and it should arrive today. We need a group of "hold me accountable"!! Thank you for the inspiration today!