I've been using graduated plans like this to start running for a year and some change. I would always recommend it. However, whenever I've tried to make a jump from 1 minute of jogging to 2, or from 2 to 3, it ends up being way too much too soon.
I was jog/walking 1 minute/1minute and increasing gradually to 1:30/1, 2:1, and finally, 2:30/1. I was making it through 30 minutes of 2/1 jog/walking with a little bit of difficulty, but it still felt like a good kind of effort. Unfortunately, I felt like a wimp for being 20 years old and unable to run for thirty minutes after three months of trying to train up to it, so I pushed to trying to run for 2:30 at a time with one minute walk breaks. The result? Shin splints. I haven't run in two weeks, I have to wrap both shins with ace bandages daily, and on doctor's orders I probably won't be running again for at least 2-3 months, and that's with a fast recovery.
So if you're trying to run, and you're using a plan like this, congratulations. Keep working at it, and don't ever feel like a failure or a weakling because you're struggling with increasing your jogging intervals or total workout time. Take your time with training, appreciate your bad workouts as much as your good ones, and you won't end up injured on the sidelines like me.
Remember: even if you're only running a minute out of every 5, you're still going faster than a person sitting on the couch.
- 8/30/2009 10:30:45 AM