How to pick up Running?

Question

I want to try out for JV soccer in the spring so i contacted to coach and asked her how I should start training. She said to run 3-4 miles a day and do sprints. I am very out of shape and wanted to know how should I start running. If I run/walk should I only do a mile (if i do more I think i will be over doing it). My best mile time is only 11:50 (i didnt run the whole thing)

Answer 1

Hey!!

What I would do is try out a couch to 5K plan. A 5k is 3 miles so you will be good. It depends on how long you have to run and how much time you have to train. I would just type in google "couch to 5k plan" because that will gain your mileage and are done by pros which will mean you are less likely to get injured. Look over the plan and look on the first week. If that week looks WAY too easy then move onto the next one and start there. These plans are really well made and I would click on a few to see which plan works the best for you. Along with that couch to 5K plan I would do about 2 100m sprints 3 times a week. That will help your sprinting. If you a follow a plan you will be able to run 3 miles EASY and run 4 miles fine too. Just be dedicated and you will do very very good.

Good luck!!

and start out slow. You will get there eventually.

Answer 2

DO NOT START OUT TO HARD!! you will injure urself and be screwed...

id say start out at half a mile for a couple days until ur running it without it killing you. then increase it to a mile. when starting out, if ur running on a treadmill, ur pace should be between 10:30 and 11:30 per mile. (just saying that if it would be easier to go by)

gradually increase it. when your running, you should not be stopping every five minutes cuz u start to hurt a little bit. the whole point of "training" is that you hurt while you train so that you wont hurt when your in a match or race or anything.

if u have more questions or anything email me or IM me. preferibly IM. my aol screenname is saveitforthepit