1. Q: What would be the appropriate time span for those who just start running practice?
A: In the first of week of running, 15min would be appropriate. You can extend the time span after that.
2. Q: But what if I cannot even keep running for 15min?
A: Don't worry. Most people cannot keep running for that long at first. In other words, it is normal. Here is the suggested running practice phases:
Phase 1:
Goal: In this phase, new runners take a rest of walking for 1min after running for 10min every time in order to become runners who are capable of running for consecutive 45min. After the phase shown as follows, most people can run for 3 miles.
Week
|
Walk (min)
|
Run (min)
|
Repeated Times
|
Total Time
|
1
|
1
|
1
|
7
|
14
|
2
|
1
|
2
|
5
|
15
|
3
|
1
|
3
|
4
|
16
|
4
|
1
|
4
|
4
|
20
|
5
|
1
|
5
|
4
|
24
|
6
|
1
|
6
|
4
|
28
|
7
|
1
|
7
|
4
|
32
|
8
|
1
|
8
|
4
|
36
|
9
|
1
|
9
|
4
|
40
|
10
|
1
|
10
|
4
|
44
|
Phase 1:
Goal: In this phase, manage to get rid of walking and become capable of running 60min consecutively. After this phase most of people can run for 5 miles.
Week
|
Walk (min)
|
Run (min)
|
Repeated Times
|
Total Time
|
1
|
1
|
15
|
3
|
48
|
2
|
1
|
15
|
3
|
48
|
3
|
1
|
20
|
3
|
63
|
4
|
1
|
20
|
3
|
63
|
5
|
1
|
30
|
2
|
62
|
6
|
1
|
30
|
2
|
62
|
7
|
1min Walk + 40min Run + 1min Walk + 18min Run (=60min)
| |||
8
|
1min Walk + 45min Run + 1min Walk + 13min Run (=60min)
| |||
9
|
1min Walk + 50min Run + 1min Walk + 8min Run (=60min)
| |||
10
|
60min Run
| |||
3. Q: How often and how far should I run?
A: I suggested that new runners run three or four times a week. In addition, I would suggest taking a rest for the next day after running to provide time for your body.
I did not mention the running distance on purpose because new runners should not focus on the speed of running, otherwise it would bring about risks of damage.
4: Q: I am afraid of giving up. How can I be a runner persistently?
A: a. Find a running mate and encourage each other when it is getting difficult.
b. Participate in a running competition. With the goal and entry fee, you can make it.
c. Keep running in the first three weeks. After three weeks, running would have become a habit of yours and things would become much easier.
d. Write running diary on your blog and gain support from other people and in surprise, you will find a lot of strength from it .
