Running more often after graduating?

[Rigpig]

I’ve been reading quite a lot of web articles about what happens to your body when you start running regularly, really good stuff and I can already relate even though I’m only in week 5. Many refer to running daily or 5 times per week, have you graduated and do you now run more often? I have a long term goal to run for an hour 3 times a week but actually what’s wrong with doing this more often?

[Buddy34 Graduate]

I graduated in February. It was in August this year I started doing an extra run . So normally Monday, Wednesday and Friday. Then every second Saturday I do parkrun .

On the Friday before parkrun I do a shorter 20 minute run just so I'm not doing too much.

I'm not experienced enough to add any more but this is just what I'm doing and it's been okay 😊

[Jell6 Graduate]

Consecutive days running is not recommended for new runners, after a few consolidation runs you can increase your time by 10%, which should safely get you where you want.

So glad you are enjoying the programme.

[Elfe5 Graduate]

Others more expert will reply I’m sure, but I have seen “at least 1 year - 18months” also “about 2 years” regular running experience advised before trying on consecutive days. - Common sense tells me to listen to my body too. 😄

[islandrunner Graduate]

I did that last time around. I ran Mon, Wed, Fri, then when I wanted to run more often, I did C25K on the previously non-running days to slowly increase the volume.

I don't intend to do that this time around as non-running days are now strength training days (approx 30-60 mins of strength sessions), also on one of the non-running days I do other cardio training (a couple of aerobic youtube vids) so that it's not all running.

[IannodaTruffe Mentor]

It is a common mistake for those who have just graduated from C25k to think that their running bodies are fully developed.

You need to continue gently conditioning your body to increased training loads.

This article may answer your question runnersworld.com/runners-st...

Running for one hour three times per week may sound an easy thing to accomplish, but it will take a lot of careful building up before you can do that without exhausting yourself and increasing injury risk.

There is absolutely nothing wrong with running more than three times per week, but as stated, you have to build up to that sensibly and with good progressive training plans, otherwise it is all too easy to do too much too soon.

The above article is also linked to in the guide to post C25k running healthunlocked.com/couchto5...

[Rigpig Graduate in reply to IannodaTruffe]

Those articles are great and exactly what I was looking for. Thanks

[Speedy60 Graduate]

I went from two rest days down to one and my body seems to have responded well so far. I don't actually want to run every day because I also swim quite long distances and play badminton - there's only so much a girl can do ( especially an old one).

Don't forget, after you graduate there you will have the freedom to build up your strength/speed/stamina by varying your runs. One of my runs is shorter than 5k, but I do what I laughingly refer to as 'sprints' around the local lake. Another run is longer, but much slower and takes in a hile. The possibilities are endless even within the three days.

And by the way - 'only on week 5'. Less of the 'only' please. Fantastic achievement 👏👏

[John_W Graduate Ambassador]

It took me 18 months of regular running, mostly Mon/Wed/Fri before I started doing 2 runs a day (morning and lunchtime). Another 18 months after that, I started training for the London Marathon... and that 5-6 runs a week, often running 3 or 4 consecutive days.

With a view to another marathon, I'm now following the Phil Maffetone MAF method (running to specifically low heart rate), which means LOTS of slow running and I'm able to run pretty much every day. BUT ... note the timeframes. It takes time for the body to adjust. Graduate first, consolidate for a month or 2, then decide on what you want from your running and take it from there. Proceed with caution!

Good luck!

John

[Rigpig Graduate]

As ever fantastic advice. I really appreciate it. I must stress that I’m following the program to the letter and intend to continue that way to graduation and then try the consolidation runs. I’m just wondering what’s next because I’m definitely hooked 😊