Topic: Increasing running distance from nothing

[Mathew C]

Having used the search function  I confirmed that the consensus is still what it was when I was more active here - that endurance athletes training several times a week (with alternating rest days in most cases, including this one) should only increase distance/mileage/time/etc by at most 5-10% per week. The numbers are more than reasonable - 10 miles one week, 11 the next, then 12.1, 13.3, and so on. However, what if the initial distance isn't a neat 10 miles?

 I'm hoping to begin running and I want to do it the right way: smart, patient, safe and injury-free. What should I take as a starting distance? I could do .25mi runs this week, then .28mi runs the next, then .3mi runs... or maybe I should start at .5mi runs, or just .1mi runs. What do you think?

Relevant information

I haven't run regularly in 5 years (and since then I've gone through the majority of puberty)

My more short-term goal is to build up to 1mi runs, three times per week; these runs will be done on an uneven, grassy field

My long-term goal is to do 2-3mi runs three times per week; these runs will be done on paved sidewalks and occasionally concrete

My endurance is quite good, but only as a result of more low-impact activities such as cycling and swimming

I am 6'3", 180 lbs and lean

I overpronate as a result of extremely flat, flexible arches; although I have developed support muscles sufficient for cycling 60 miles at a time or walking distances, guiding the foot and ankle through a footstrike and pushoff is a totally different ballgame, and stride alone will take time for learning, strengthening and adapting

Let the learned answers begin!

[Cameron Scott]

I suggested this to someone who asked a similar question recently.  I used this type of program when first training for a marathon and it worked well for me.  If you find that this is too slow for you then you can pick up the pace a little bit.  Just don't push it too much.  If ever in doubt, be conservative and follow the plan exactly.  This will have you up to about 2 miles in 8 weeks.  From there you can easily build with the 10% rule.

http://www.runnersworld.com/article/0,7120,s6-380-381-386-9397-0,00.html

[Mathew C]

I looked it over, seems like a brilliant plan. Thanks a lot.

One question though... 2 miles = 30 minutes? Maybe I'm missing something, but I can't keep do anything resembling a run at 4 mph. I WALK at 3.

[Cameron Scott]

Yeah, you'll probably be going farther than 2 miles when you get to week 8.  I hadn't thought about that part too much, but you should still be fine given the incremental progression.  That's the nice thing about training by time instead of distance, it automatically adds a level of scaling.  And days you're feeling good you can go a little faster, while days you're tired you can go a little slower, all without changing the workout.   

Even without paying attention to distance during your training this should help you meet your goals in a reasonable amount of time.

[Mathew C]

I'm quite wary of injury, and not sure how quickly my support muscles will adapt so I can develop a good stride. Fortunately, I'm also very patient and totally free of deadlines. Anyone see a problem with doing this program but cutting the times in half? For example, "Run 8 min, walk 1 min, repeat 3X" would become "Run 4 min, walk 30 sec, repeat 3X."

That would mean that, by the end of 8 weeks, I would be doing regular 15-minute runs; at my pace, that's about 1.5 miles.

[Dan Elric]

I'm quite wary of injury, and not sure how quickly my support muscles will adapt so I can develop a good stride. Fortunately, I'm also very patient and totally free of deadlines. Anyone see a problem with doing this program but cutting the times in half? For example, "Run 8 min, walk 1 min, repeat 3X" would become "Run 4 min, walk 30 sec, repeat 3X."

That would mean that, by the end of 8 weeks, I would be doing regular 15-minute runs; at my pace, that's about 1.5 miles.

Want support muscles?  Run barefoot.

[Mathew C]

Lol, I'm well aware of what works for building support muscles. If I weren't, I wouldn't have come nearly as far as I have. If I stand relaxed, my entire arches press into the ground and my foot rolls so far inward that the base of my Achilles is at 45 degrees to the ground; yet, I am very active and a successful athlete. Although it's old news to me, you're absolutely right about barefoot training. On the list of things to do for ankle conditioning, it is second only to research. 

[Steven Low]

Foot drills (for injury conditions):
http://bellsouthpwp2.net/n/a/navycflcoach/My_Homepage_Files/Download/The%20Foot%20Drills.doc

Flat feet:
http://www.biggerfasterstronger.com/uploads2/08_JanFeb_FlatFeet.pdf

Do both of these.

[Mathew C]

I read the second item long ago, and had been following it's prescribed methods long before that

I can't open the first item because my computer doesn't have office installed. Does the content exist as a simple link anywhere?


Thanks

[Mathew C]

Also, just to be clear, I don't have just plain flat arches. My arches are flexible to a high degree. Without support muscles they collapse to a hazardous degree; with support muscles, they can be so high that I pass for an over-supinating runner. Right now, I'm just working with muscle memory so I can learn how to guide my foot through an efficient foot strike and push off, without excessive pronation or supination.