New runner needs some help - beginner's questions?

Question

So I decided to start running again. I have been running for two or three weeks in the summer of 2010 but I was still smoking a pack of cigarettes a day back then and needless to say it wasn't all that fun. I needed to stop every half mile and stuff like that.

Anyways, I stopped smoking 2 months ago and I decided to pick running back up. I have some beginner questions:

* I ran 6,83 miles and my feet are full of blisters now. I assume it will heal and be stronger next time, so I won't have any more blisters next time, right?

* How do you guys drink? Do you take money and stop by a pub or a store or something? I figure it's impossible to take a bottle with you.

* What's an ideal goal I should set myself? At this moment, I made it my goal to run every Sunday (can't run in the week, tired from working and such) and I'm going to add 0,62 miles a week. So today I ran 6,83 miles, next Sunday I'll aim for 7,45 miles, then 8,07 and so on and so on, but where should I stop? What's an ideal amount of miles to stick to?

* Is it okay to only run for one day a week? (Sunday in my case) Will I still improve? I don't really feel like running during the week because I have a very demanding job.

* As for resting; I run for 3,11 miles and then walk for 0,62 miles, and then repeat. Is this okay, or is this too little or too much rest?

Thanks very much in advance!

Answer 1

1. I'm not sure. If your shoes are new, then yes you will get blisters. Also, since you are starting again, you wouldn't get as much as the real beginners but you still will. My advice is wear long thick socks that covers all of your feet.

2. Some people have these pocket things with a water carrier but I don't like carrying them around. Usually, I just drink at water stops during a race or at a nearby water fountain. Sometimes, I just buy them at a store.

3. For me, even 6 miles would be hard. If you do have that endurance, then it may be okay. I really think you should at least jog on weekdays. And stop at around 10 miles, depending on what you are aiming for. Then you can build up your speed and increase the distance.

4. No, you should at least jog in the morning or during your break.

5. If it was a 5k, then it is definitely too long. But if you are training for a marathon, then no. But try decreasing that length each day. :)



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Answer 2

If new shoes are the cause of your blisters, you need to break them in by, say, wearing them around the house for a few days before you try running almost 7 miles again. If you're wearing proper running shoes and they aren't new, then you may need to get different socks. I tried running in regular ankle socks that I would normally wear with Converse shoes, and my feet became covered in blisters, but when I bought some running socks from a sporting goods store, that did not happen so much anymore.



Depending on how you run (and how often), you're likely to get some blisters that form calluses that do not go away--I got calluses on a couple of toes on each foot. They're a little unsightly, but they don't hurt or anything.



It is ok to run one day a week, and you'll still improve, but I wouldn't expect you to improve very quickly. When I first began running (having never run much distance before), I did about 3-4 miles a day, 4 times per week (no walking) and that was killer for about 2 1/2 weeks before I began to gain stamina and enjoy it.



Increasing by a kilometer a week is a little excessive considering that you only run 1 day a week, but it's definitely doable. I'm basing this off the fact that since you started at 11 kilometers, you're probably in pretty good shape and can handle this type of increase. I wouldn't go above 14.5-16 kilometers (9-10 miles). In fact, running 1 day a week, I'd stick with 8.5 miles at most--that's a pretty darned long run.



Your resting schedule works well.



Good luck!

Answer 3

Some men and women do not know this however inhalers are to aid preclude bronchial asthma assaults, so earlier than you run take a gasp or two of your inhaler and simply convey it with you. I've been going for walks for approximately two years now and that i run an ordinary eight minute mile! A 5k is three.a million miles so a well time for a newbie as yourself could be round 33 mins (eleven minute velocity) i surely believe you will have to begin coaching on the grounds that it good aid together with your respiring ultimately! Goodluck!