I've been running for 2 weeks now and I'd like to continue to do so, but I have some questions that I hope some of you guys might be able to answer for me. How often should I run? Every day? Is there some sort of running routine I should stick to? Should I eat anything before I go running and also what do I eat after?
Can't think of more but theres anything else I should know do tell.

if you wanna eat before, do so at least an hour to give yourself time to digest most of it. not a huge meal
you don't wanna run every day. body needs time to heal.
it's important to time yourself and know how far you're running so you can constantly be trying to improve.

start small if youre not used to it and gradually increase running intensity and duration over the course of a couple weeks to avoid shin splints. you can run every day but you dont need to unless you're training for performance. if you just want to be healthier then running 3 times per week for 90 minutes collectively will be enough, more can be better for your health but too much can lead to overuse injury so just be careful. if you do some HIIT then you dont even need to hit 90 minutes per week, you could probably get away with 60 or 70 a week because you likely spend much more time near vo2max

Don't run every day imo. Get a healthy mix of activity in the gym + outside running.

My body personally can't handle running every day. Legs get too sore from running + my leg workouts. Just like every other muscle, you need some recovery time.

As cloudkicker said, 3x per week seems like a great amount. I usually run 2x a week.

This post was edited by MrBobMarley on Aug 27 2014 08:02am

Can I suggest heavy deadlifts, squats and aducter machines

U have to walk before u can run
Some of us are still learning to crawl
Life is tough but keep going

Not every day, unless you're into overuse injuries.

3-4 d/week is usually recommended. When it comes to VO2 max and other markers of cardio fitness, there's a diminishing return after 4 days of running per week.
Running routines: entirely depends on your fitness/running goals.

My wife will be competing in the Triathlon World Championships this weekend, and for her level of running, it's a surprising mixture. She has speed days (200s, 800s, that sort of thing) and, when I can bug her enough to do it, weight-lifting days. And swim days and bikes days ... and so pretty much every day is a workout day. Point is, if you really get into running, you'll want to keep your distance volume to a point where you will most likely avoid overuse injuries.

Starting out you want to make sure you're not going to injure any weak areas, especially the calves, hams, groin, IT band, feet, knees ... basically when you start running you find out where you're weak in a hurry. Once you become experienced, not only do weak areas remain a concern, but you want to look out for overuse injuries.

So if you can run 2km or 5km without too much trouble, stick to that for a while. It's a bit like in weight-lifting, where you work with progrssive overloading. After a few weeks, dabble in sprints for a day or try a longer run, maybe a 10k, and then start doing 7.5k instead of 5k for the regular runs, etc.. You see the idea, and it's pretty simple.

If you want running programs let me know and I can talk to some of the triathletes and runners I know. If you want tips I can do the same. PM me for either. I run often enough but I actually don't worry about the technical crap. I do my 5k runs and my hill sprints to make sure I can play basketball at a reasonably high level.

+1: if you run often, take care to make sure you're getting proper nutrition. Running, like any exercise, saps the body and you'll want to replenish it. Water, electrolytes, minerals, etc.

This post was edited by RewtheBrave on Aug 27 2014 12:23pm

I don't eat anything before i go running and i try to minimize the amount of water i drinking right before running as well.

As mentioned above, slowly add on your miles. When i take extended breaks, ill usually start up with 2-3 miles/day and after a few weeks add out a mile or two. I usually will start off with shin splints again in which i do various stretches - "trace" the alphabet with your toes and also do heel/toe walks. for the rest of my legs, i usually take a few days off or take it easy if they are bothering me.

As for how often, I started out at 3-4 days / week. After i got some miles on my legs, i increased the days to 4-5 days / week and also had one of those days be an interval day.

If you can, do a short warm up run and stretch out before you do your actual run. after running, a short cool down/stretch. a cool down is especially useful for after harder workouts. Also, after a run, i like to do a few ab exercises.



^ a watch is nice as well. i usually run the same route and remember what i should be at each point so it helps push me.


Another thing is make sure you have a nice pair of running shoes. if you can, they have running stores that can help choose a shoe thats fit for your form of running.

This post was edited by cialda on Aug 27 2014 06:35pm

Learn proper gait and use it.

Thank me later.

Thank you guys. What do I eat after my run? Protein bar?