Increasing fitness.....?

[WeLoveHaribo]

I've just started running 2 wk ago and we are already going out 2/3 times a week doing 2-4k then a bigger 5-6k at wkd.
I know in time my breathing and fitness will increase but is there anything I can do to increase fitness???
Thanks in advance.

[StaceyAndTracey]

Don't increase your mileage too fast . Most experienced runners don't imcrease by more that 10% a week. Otherwise you increase the risk of injury

Are you wearing proper running shoes and a sports bra ?

Most beginners run too far and too fast but not often enough . 4 times a week is fine right now . Core work is always good and will improve your running . Or do a class at a gym . Or a DVD at home .

If you can do 5km , you might want to try your local Parkrun on a satuday . It's a free weekly timed run.

[WeLoveHaribo]

Yep gone out and bought all the proper gear.
Won't be running much further yet, as I cant! Legs feel like can go on but breathing wise I just can't!
That's why wondered if couldn't improve fitness..
We've looked into park runs so will def try them.
Think because in our group we're all new but at different stages (and I'm at the back!) I'm just a bit impatient!

[StaceyAndTracey]

It's ok to take walking breaks if you are out of breath . The group will need to wait for you or they can run back to you. That's how running groups work

Yes you can improve your fitness, it's just you can't do it by running 7 days a week or ramping up your mileage quickly . Do Pilates , body pump, the 30 day shred , weights, yoga , body combat , swimming, cycling etc on your non running days .

I know it's hard to believe that doing yoga , for example , will help you run faster. But it improves your core strength and flexibility and will help you avoid injury . Honest . Why do you think professional footballers do ballet training ? Or squad players do weight training ?


It's ok to be inpatient . Most of are.

Sounds Like you've got the bug

[StaceyAndTracey]

I mean squash players not Squad players

Blardy autocorrect

[WeLoveHaribo]

Thank you! Def got the bug! Hope it lasts...

[longdiling]

The only thing I would add to all that is to make one of your runs a 'speed and strength' session. We do these at our running club. Either do a hill run or do some sprinting - we walk, jog, sprint between rugby or football posts. Try and do as many repetitions as possible. Or do 1k slow, 1k fast etc etc. Build up slowly though. I aim for one long run, one speed/hill run and one easy/recovery run a week. I've gone from being at the back at running club to being in the middle!