? about running too much

[lsxowner]

i'm starting the academy in about three weeks and i've been running every other day. i was gonna try to start running everyday but do you think that would be overworking my muscles? i usually run a lap or two around my neighborhood which is about 2.5 miles. i was thinking one day running 2.5 miles to work on my pace and the next day running the 5 miles to work on my endurance. any thoughts or recommendations would be greatly appreciated.

[SRT936]

Is there such a thing as running too much? :D

Seriously though, overtraining is a definate issue to consider. Generallly speaking, if you're an experienced runner, you can run every day of the week. However, if you're something less than experienced, you should give yourself one or two rest days a week. The younger you are, the less rest you need.

Build up to running everyday (or 5 or 6 days) slowly. Don't just jump into it. The basic rule of thumb is to increase your weekly mileage 10% per week. Much more than that and you run a serious risk of overtraining.

So if you're running 20 miles a week, you can safely add 2 miles a week to your runs. At higher mileages, you can fudge that up a bit and at very low mileage you can fudge it a bit.

A couple of other things to think about. The majority of your run miles should be done at an easy, conservational pace. Speedwork should be limited to one to two days a week (depending on your skill). The remaining mileage should be slightly slower than your race pace (lactate threshold pace). Its also a good idea to break up the mileage on each day. Running the same distance everyday is not only boring but doesn't really give you the best benefits. One long run a week coupled with shorter runs is a great mix.

[lsxowner]

alright thanks for the advice. i've been running every other day for the past 2 months or so and increasing my distance every week. to be honest, i hate running and i suck at it, so this is why i'm working so hard on it beause it is my weakness. i will probably just stick to my current plan then so i don't overdo it and get hurt before the academy starts. thanks.

[-Erik-]

When I used to play soccer, I had long gaps between seasons. To get back into shape I wouldnt start out with running, I would start off riding my bike. 4-5 miles usually was a good workout for me.

If you really want a good leg workout, go visit the local high school and get on the track. Put your bike into the highest gear and start peddeling. Complete a lap, then stop, then start again and do another lap. Do this for a few miles and you will really feel the leg strength grow. You will use more leg muscle trying to get going then you ever get by just running.

[OTVFD18]

I too feel like I may be over-training. Between lifting, pushup workouts, 3 mile runs, and my job, I feel like my body is totally worked. My only suggestion is to change your running route often. Also, don't try and figure out the distance of the route until after. That way, you don't push yourself for that 4 miles but instead, just run until you feel like you need to stop. Then again, I'm not personal trainer, so I could be wrong?

[djd1181]

I wouldn't run everyday, but I think you could up it to five days. The key to it is variation in the routine. I've been through two academies at this point and was in the top 10% for running in both. I broke up my routines with something like this:

1 long run per week (if you are used to 2.5 try for 3.0-3.5 to start.)
1 timed run (I varied this distance depending on the academy I was going to. In GA it was 1.5 miles, in MI it was a shuttle run of .5 mile
1 sprint/interval workout. You can incorporate this into your normal run by picking mailboxes, light/telephone poles, etc. Use the first .5 mile to warm-up, and then alternate between "sprints" and "jogs" between the above landmarks.
2 "normal" runs as you are doing.

[grnfsh]

Like what SRT936 said you can run everyday if you are in shape for it. Another factor is your age. Younger folks recover faster.

I would take 2 rest days a week and you should be fine. I doubt you will over train running unless you are really pushing when you run. Which is another option. easy and hard days. You dont always have to go all out. You can have an easy light distance day or you can have a hard day where you are really putting out. Vary those days as well and you will be fine.