September 22, 2015 at 1:17 am

I’m not a runner but I’ve been brisk walking for a while now.  I want to set a goal to run a mile.  How do I build up to it without hurting myself? I have good running shoes and an activity tracker to measure my distance. Do I build up gradually in intervals, or do I just keep trying to go as far as I can?

September 24, 2015 at 1:03 am

I would do it gradually.  Use your stopwatch or stopwatch app and find out how far you can comfortably run without feeling like you need to stop and sit down.  Use that time as your guide.  So walk for that length of time, then run for that length of time, then walk again, then run again, until you complete your mile.  As it gets easier, add to the amount of time you’re running and take away from the amount of time that you’re walking, until you finally are running the whole time.

Let your fitness level guide you, instead of setting dates when you’ll move on to the next level.  As your running interval starts to feel “easy” and like you would be able to run more every single time you do it, add a little until it’s challenging again.  That will lower your risk of injury, which would only set you back.

September 29, 2016 at 4:09 pm

There is a new beginners running guide up that might just do the trick. It can be found here https://www.sharefit.com/beginners-running-guide/

Are you able to run a mile yet?

October 7, 2016 at 12:00 am

that’s awesome, thanks.  No, i haven’t run the mile yet.  I gave up.  I was working on it but then the weather got very hot and I didn’t want to get up before dawn to beat the heat.  I’d stopped even thinking about it.  Maybe I’ll try again now that I’ve had the reminder and the new guide.  I should take it as a sign. thanks.

October 16, 2016 at 6:08 pm

Have you started trying again Envirotodd?  I’m curious to knwo how you’re doing.  Would you be willing to keep a bit of a record of your progress (not every detail but just a bit here and there for those of us who are nosy 😉

October 22, 2016 at 3:07 pm

Thanks for the support guys.

Ok so i’m back at it.  I’ve lost essentially all my progress that I had made before.  I thought I’d be ahead at least a bit but turns out no.

I’m trying to use a running schedule that alternates running and walking.  at the moment I’m running about half the time.  That’s not bad imo, since I’m running about half a mile total.  I’m really winded after each running session before the walking starts so I figure it might be a bit of time before I’m in shape enough to am it up but we’ll see.  i’m going to power walk on days I don’t run except on one or two rest days each week.

October 24, 2016 at 8:17 pm

That’s great envirotodd!  I think it’s good that you can actually push yourself to get back into it. It’s not hard to believe that you’d lost your progress though.  It really doesn’t take much since it running involves muscles and fitness you don’t really use every day unless that’s what you’re doing.  Keep it up! 🙂