I run 4-5 miles, 2-3 times a week.
215713
No, you don't have to quit running. I recommend scaling down your mileage until it heals. But, more importantly, I recommend seeing a doctor so you can start a physical therapy program that will focus on strengthening the tendon, range of motion, and the use of various modalities to help get rid of the inflammation. In addition, the doctor and physical therapist can evaluate your body mechanics to determine if you need new shoes or inserts to help prevent this from happening in the future.\nGood luck.
236889
You can work on both, but not in the same workout.  First get a good base of mileage, like 20 - 30 miles per week.  Then make one of your runs an interval training run where you focus on pace.  Another run should be a tempo run.  This should be a medium distance run at a harder pace.  And one run should be a LSD (long slow distance).  The rest of your weekly workouts should be easy to moderate.
324240
running is an impact sport though not as bad as boxing or contacts. Don't start off running 6-7 minutes straight. Instead only run for about 2-4 minutes, walk for a few -3 and run a little more again. Don't try to run a mile the first day out because you will hurt muscles that aren't used to running. Run a 1/4 mile, walk 1/4, run 1/4, walk 1/4. DO this for like 3 days a week for a week or two to build your resistance and muscle up. Afterwords, go to 1/2 run, 1/4 walk, 1/2 run, 1/4 walk. repeat this again for a week or 2. Don't add too much too soon becaue you'll make yourself prone to shin splints or stress fractures or ankle sprains or arch pains. Also, when you run, USE RUNNING SHOES. Not tennis shoes or basketball shoes. RUNNING SHOES. What kind depends on you but remember this, you get what you pay for with running shoes. when actually running, pace yourself and try to hit with the heal and roll the foot forward and kick off with teh toes and plant of foot. don't make your knees stiff either. Stand up straight and breath in through nose, exhale through mouth. breath in, three or four steps, breath out. Good Luck.
531894
I would recommend interval running.  Start out at a pace you can comfortably maintain for, say, five minutes and then run as hard as you can for one minute, then carry on at your comfortable pace for 5, then beast it again for 1 minute etc etc...aim to do this every other run.  Your 'other' run should concentrate on endurance so run a set distance at a steady pace and watch your times reduce....hope this makes sense...it's hard to explain in type
172138
well you have got to a good start because you are running however your not running long enough instead of running in a comfort zone of 4 minutes at a time you should start out with a steady pace mile per day key word steady pace if you run a mile and you have to stop you should continue to run a mile until you complete it and then move up to a mile& 1/2 and then 2 total miles a day start out slow and run a minimum of 3 days per week also do not eat any food late at night I'm not sure if you can swim but if you can swim in between the running days swim at least 22 laps lower your calorie intake make sure you use the carbs to your advantage do not I repeat do not overload change your eating habits stop eating fried foods if you eat chicken bake it eat rice without butter and pasta's after 6pm you should not be eating anything but fruit or mabey salad with fat free dressing oh yeah when baking your chicken use olive oil and light seasons and having muscle mass is good it should work to your advantage it sound like U need to strengthen your cardio
51572
eat healthy, small portions, and exercise 3-5 a week
406904
You may want to start preparing now, if you haven't run daily in the last two weeks or so. Begin to do a mile or so each day, then when Saturday hits, try 2 miles. Since 5k is about 3 miles, try a 3 mile run on Tuesday. Then, do a short 1 mile run on Wednesday (day before race). Make sure you stretch well and drink liquids. This program should help you train your body to get used to such a distance. On race day, just go out there and do your best, knowing you've already done the distance before and you are ready. Try to eat a bit healthier these last few days too; fruits, vegetables, lean meats, dairy are all good. \n\nHopefully these tips will help you do your best. No matter what your time is though, just try to have fun! Good luck!
562366
you want to run many miles but not burn yourself out. Do a pyrimid type training. start at x number of miles a week (seven Days) and increase that number by ten percent. at the end of two months you should reach a high milage then bring it back down to a reasonable number and remian consited. \nMy training starts at 50 then i increase to 55, 60, 66, 71, 78, , 85, 94. then i bring it down. 85, 78. and stay consited from 75 to 80 the rest of my cross country season. i run 15:20 5k if thats good enough and 4:20 mile 1:54 800. 32:08 10k (10k not my best)\nRemeber adjust to your range do what you feel you need to do. AND STICK TO IT. GOOD LUCK
575257
That depends on a number of things.\n1-how long have you been running?\n2-do you have any injuries?\n3-how physically fit are you?\n\nI can tell you to run 5 miles 3 days a week, but if you're a new runner, that's not possible.  I increased my mileage too soon with a bad knee and was laid up with knee pain for 2 weeks.  The best plan is to start a run/walk program where you intersperse periods of walking with periods of running.  Gradually decrease your walk time while you increase your run time.  To begin with, shoot for running a mile non-stop, then increase your mileage by no more than 10% per week.  Listen to your body above all else.
663770
I have two -\non a 400m track, sprint one lap then run at 7:30 pace for 3 laps\n\nor theres a nice hill near my home, I run up, then jog down.  Repeat until tired.
516236
Ok. Before dinner rune 5 or so  miles. then the next day take the day off. Repeat till March. Cross Country also increases you abiltiy to run.
160986
run distance.  I know it isn't fun, but it works.  Don't stop to walk, that is like giving up.  Work up to a few miles twice or three times a week.  Run for an hour straight.  That is the only thing that has worked for many people i know.  After you get into the routine, it's not that bad.  You should be able to eat anything you want as long as you keep the routine up.
76537
30 minutes a day, 4-5 times a week.  I've done this since January and have lost 12 pounds so far.
257224
While warming up to run, jog, walk or what ever. I sit in an office chair and stretch by  pointing my toes like a ballet dancer and holding for a count of 5 or 10. Then I point my toes toward me while pushing down on my heals and tightening the muscles in my legs. I flex them back and forth several times while I stretch my arms over my head and shrugg my shoulders slowly. I also rotate my ankles toward and away from each other to relax my ankles. Then I pull my feet back under the chair and let it put weight on the muscles in the back of my legs, I walk from 6, 10, or 12 miles at a time depending on the weather. Oh, and here is a good one for speed in running.  When you run, start off running loose and relaxed, that means puting your foot completely down to leave a whole print. Keep your stride, but as the last 1/4 or the track comes into  view rise up on the balls of your feet to run. And you just may find yourself passing all the competition like they are standing still. I used to run track,not against others, just against myself. But when both pe classes ran against each other, they made the girls run last because the boys were supposed to be the fastest runners. When I crossed the finish line I was several lengths ahead of the fastest guy. I actually came from the very back of the girls and passed the fastest guy like he was standing still. When I passed him, he was so surprised that he stopped for about 5 strides before trying to catch up. I learned this from a cousin who ran track, shotput, pole-vaulted and broad jumped among other things. Oh, and another thing I used for hamstrings. Take care with this one. Stand with your feet planted under your shoulders; streach your hands over your head, like you are trying to touch the stars. Then keeping your knees locked, reach down to touch your toes. Bounce your way down till you can place your hands flat out in front of your feet and keep them there for a count of say 5 or 10 count. This I learned from my grandmother who was champion broadjumper at her highschool. She could jump over the wide double side walk in front of the school office. No one ever could top this jump for lenght either. She could stand on a balance beam, lock her knees, bend over and drive nails up from the bottom side of the beam. She stayed that limber up until she died at the age of 77. I don't think she ever weighed more than 95 pounds from teens til death. I can hold my own in a fencing match with a 24 year old using wooden Kendo pracice swords and not even breath hard. Can't say the same for the 24 year old tho. And I am older than he is,is that scary?  Now make yourself some southern comfort. Get some tube socks and fill them nearly full of INSTANT rice. Tie the ends in a knot and when your hams howl at you; micro them  for 1 min. and lie side by side down the back of your leg. Drape a towel over them incase they might be too hot for your skin then lay your sore hams on the warm moist heat, and say ....ahhhhhhhhh. Hope this helps, let me know if it does your body good as well as your track record. Good luck on your meets!  *^* \n :-)
368832
you can get training schedules ranging from beginners to advanced. Your level of endurance and your time till your race matters though. Based on your current level (5k) every other day i would say try running every day, even if it is just 1-2 miles (3-4km) and then going for your long run once a week at 7-8km right now. your objective right now should be to get your cumulative mileage up (miles per week). Once you reach a level where you can run every day and your long runs are about 7-8miles (15km). That is where the benchmark runs start. Good benchmark runs are 12milers, 15milers, and 20milers...DON'T PASS 20 Miles.\n\nOn  race day the last 6 miles are the harderst but it's mostly mental.\n\nMentioning 'mental', the whole objective of your long runs is mental because this is where your mental training comes into play. Your long run is the one which really challenges you every week and keeps you motivated to push further the next weeks (weekends is a good time for your long runs cause you can keep a steady routine for the day ie. breakfast, water, nap after leaving unexpected stuff to a minimum). \n\nAnyways for the moment just get out there and really increase your mileage because at the mid point of your training you should be running 5miles back to back.
257452
I dont know what the time is for one mile I only run 3 but I run 3 in 29 min flat I know I could do better
42201
Try increasing your distance.  For fitness and weight loss, it would be good to run for about 30 minutes 3 - 4 times a week.  Don't do it suddenly--build up to that.  A good rule of thumb to not hurt yourself is to increase mileage by about 10% each week.