Hi

Just following on from my last post...I am a 42 year old female who started training in the gym in April this year... was up to 30 to 40 minutes on the treadmill (did 1 hour once!!!) but really wanted to run outside...had my second run on Friday... ran for 30 minutes and covered 2.5 miles... felt really good but for the past few days my knee has been a bit sore... am I trying to do to much too soon? also where would I find a training programme which I hear you guys talking about all the time?

Am going to have another go tomorrow..should I maybe run for less time?

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NELLIE

Hi Nellie.You aren't necessarily doing too much as long as you have a rest day in between each run day. There are loads of running plans on Runners World website and an excellent book called Running made Easy which has plans in. The basic rule is to not try to go faster or further than you can do without nearly killing yourself. You could break your run down into smaller chunks by walking after afew minutes for one minute. In fact since you can already run quite a distance perhaps you should just try slowing down a bit and incorporating the odd walk in as well. As for your knee...keep an eye on it and if it gets worse see a doctor. Are your shoes suited to you? Have you been fitted properly?

Hi rebel

Thanks for the advice I will check out the book 'Running made Easy'....
I went to a specialist running shop and was fitted with shoes to suit as I was getting shin splints when running on the treadmill.... as with most beginners i am probably too impatient and want to run longer and faster!!ha ha....

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NELLIE

Lots of training programmes involve speed work. Maybe you want to look for a training plan that increases the amount of time spent on your feet e.g. one that would gradually take you from running for 30 minutes to 60 minutes.

Have you thought about entering a race and following a training plan for a race?

Try www.jeffgalloway.com but you may not prefer run/walk as you can almost run 5K