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New to running - looking for advice

  • 09-09-2015 12:10am
    #1
    punk_one82
    Registered Users, Registered Users 2 Posts: 1,148 ✭✭✭


    So as the thread title goes - I'm new to running and looking for some training advice and advice on times.

    Background:

    25 year old guy. Have always been involved in sport, playing rugby, soccer, gaa, sailing, surfing etc.

    As I've got older I've had some injuries that have kept me out of sport for longish periods and as a result my fitness levels dropped and me going back to play sports with teams stopped.

    My most recent injury was a little over 2 months ago. Hurt my knee pretty badly playing football and as a result did practically no exercise in those 2 months. Knee still isn't 100% but it certainly feels okay to start running on again - definitely need to keep it in mind for the foreseeable future though as I don't want to make things worse.

    My main goal is to be comfortable playing 90 mins of football by the time the season starts again around February or so.

    The only exercise I plan on doing until then is running, surfing and swimming. I don't fancy the gym.

    Went for a run last night and did 4.1k in 20.30 mins. Kind of surprised myself with distance/speed. Felt okay for the most part. Had 2 short rests along the way to get my breath back after big hills.

    Basically what I'm really wondering is what's the best way to increase the time for the 4.1k I did and how can I get pretty much double the distance?

    I plan on running every second day for the first while. Should I alternate between the 4k run trying to make it faster on one day and running slower but for longer the next day?

    No idea where to go with this really.

    Thanks.


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