First time i have ran (for fitness)

Think i need some advice at this level this week

This week, my cadence drill are getting higher
and today i did a 1 mile walk/run/walk (run for 1 mile)
last week it was half a mile

now, it says to warm up for 12 mins (walk or jog lightly), run for 1 mile, then 10 mins to cool down

https://connect.garmin.com/modern/activity/2995593404

Am i supposed to walk now and again during the 1 mile run ?
as i just ran for the mile quite hard..
 
How to Do the Run/walk Method:

  1. The run/walk method is simple: After you've warmed-up with a 5-minute walk and some warm-up exercises, run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.
  2. Keep repeating your run/walk pattern until you've covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you're using the proper form (applies to both your running and walking segments).
 
Well that's different than what you originally said.

So basically you run for 1 min then walk for 7 mins till you reach a mile.

When I run I just carry my phone with strava running, you may have watch.
 
ShiWarrior said:
Think i need some advice at this level this week

This week, my cadence drill are getting higher
and today i did a 1 mile walk/run/walk (run for 1 mile)
last week it was half a mile

now, it says to warm up for 12 mins (walk or jog lightly), run for 1 mile, then 10 mins to cool down

https://connect.garmin.com/modern/activity/2995593404

Am i supposed to walk now and again during the 1 mile run ?
as i just ran for the mile quite hard..
Click to expand...

Run the whole mile, but go slowly. Never any need to run hard hard at this stage. that is how you get injured.
 
ShiWarrior said:
Thanks D.P. so my last Run Walk Run (see above) is wrong ?
Click to expand...


Well I don;t know exactly what kind of plan you are following, but If I see soemthign that said walk/gentle jog 1 mile, then run 1 mile, then cool down, the 1 mile running I would try to do continuously. the purpose is to try and build up the period of time you can run continuously, so adding walking breaks would defeat the purpose. Furthermore, if you run really hard and then need to wlak a minute later, then can run again, etc., then you are doing an interval workout and should be described as siuch. But intervals are relatively advanced and you shouldn't do them until you have a good base of running, 6 months or so, because they have an injury risk and put a lot of stress on bones and muscles when you go fast.



By far the biggest problem with beginner runner is running too fast too soon and too frequently. This invariably leads to injuries. Most of your running should be really easy, and you should look at finding a pace you can comfortably sustain. I see you pace was low 8 min miles and then slowed as you got to the end. I would rather see a 10 min mile at your stage.

or reference, I am a 2:56 marathon runner (actually probably 2:52 if I had any luck with weather), and I rarely run faster than 8:00-8:30 a mile training for a marathon. NExt time you run for 1 mile see if you can finish the same speed as you start with, or more importantly start as slow as you will finish that mile as. Also good to finish knowing you could run a little more at that pace, and you stopped just a little before your limit. That way you aren;t pushing the limits, and will avoid injury.


Running really reward consistency, persistence, long-term training and overall volume. Running faster doesn't actually make you a faster runner, just more liekly to get injured. It is counter intuitive. and a lor of people hate the fact that most running is at a very easy pace without stress breathing. Cycling and swimming are different, you can frequently push so hard you start blacking out, taste iron in you mouth, feel sick etc. Running is not like that, going sow and steady for longer helps, even when the aim is to go really faster over a short distance (well 1 mile or more).


Saying that, a run walk pattern for training is great. I sued that to complete 90km/57miiles on Saturday....
 
Thanks D.P.
You clearly know your stuff !!

Saying that, a run walk pattern for training is great. I sued that to complete 90km/57miiles on Saturday....
Click to expand...

in light of this, do you think i was right in doing a run, walk and then run with the mile after i've warmed up ?

I am doing a training plan called "Coach to 5K" on my Garmin watch with Jeff Galloway
and when i set it up , ive set it to "complete beginner" with a goal of "Run" for 5K (as apposed to a timed 5K run or walking and running)
 
You can start with run-walk strategy but then slowly increase the time that you are running and reduce the walking, skipping some walk intervals that you used to do. So over a period of weeks you can run the 1 mile complete. You can keep doing this as you increase the distance. I started runnign with run walk pattern, albeit I could already do 4-5 miles and would try and do 0.5->1 mile at a time. I slowly reduced the walk break duration and frequency


Just be aware that the running shouldn't be so hard that you get forced to walk. That, is if after 2 minutes you have to walk , but if you slowed down you could last 3 minutes, then you definitely want to slow down and do the 3 minutes of running. Your running pace can be very slow, 11-12mins/mile. Don't run as hard as you can, run at a pace that you think you can run as long as possible at. When you do get too exhausted then sure add the walk break.

If I ran as hard as I could I would collapse after about 2 minutes. If I ran my easy pace I could go for 5-6 hours, probably more. The goal of running is to run at a pace you could maintain for as long as possible, something which is comfortable, does't cause stress, is easy to breath, you can have a full on conversation. Most running should be like that, and then as you get more experienced you add some faster workouts that are more of the opposite extreme.

It is good to get in this mindset early otherwise injury risk increases a lot once your run volume increases. I injured myelf several several times when starting out because I ran everything too fast.
 
Thanks mate

I can run without walking for over a mile already
i know im a complete beginner to running but my fitness isnt too bad due to my cycling and work background
although had to give up cycling 3 years ago, ive decided to try running instead , and i find it easier to be honest , due to my injuries

hell i even ran 11K on my first go about a month ago or so lol
 
just been looking on my phone at my workouts, and i have a question,

at the moment , im doing 3 workouts a week

1. Drill Workout
2. Drill Workout
3. Run, Walk, Run

and this week , it is telling me to do the drill workout, repeat 4 times, so when i've warmed up, it says i have to run, then walk for recovery, then run again (4 times)
Walk lasts for like 30 seconds, and the run lasts for about 2 mins



When i do the Run,Walk Run day, it says "Choose the best Run Walk Run strategy for you"

But If i can manage a run, without walking at all, for the 1 mile, should i just run the mile and ignore what its telling me?
 
ok so i managed to do my "run" today
i decided to skip the actual run workout and do my own thing

here's what i did :

5 mins warm up and 5 mins cool down

https://connect.garmin.com/modern/activity/3037366989


at one part i looked at my watch, my HR was reading 160, but it did not feel like it, I was still able to take long deep breaths

watch pinged and said I did my fastest 5K, and i wasn't even pushing

was trying to "short steps" rather than "feel comfortable steps" to try and get my cadence up

oh and because of my "injury" I feel like im "hoping" rather than "running" sometimes because i walk with a limp
 
Looks good. For this I would see if you can start at a pace/effort that you can maintain for the whole duration. You can see that your HR increased a little and your pace dropped. Not a biggie, but if you can run at a steady effort then you know you have a closer idea of what an easy pace is. You should then hopefully get to the end of that 1.5m run section feeling like you can carry on, or at least not as fatigued. Which means next time you can try 1.75 miles for example.

Really try to ignore any concept of trying to go faster. You will get way faster naturally over time by running at an easy controlled pace.
 
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