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I've really gotten into running and I know nothing about it...what is an average mph/speed?

Wed. Dec 14, 2:08pm

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It really depends on the person. Some people can run a 6 minute mile; others 12-15 minutes. At this point, since you're just getting into it, I wouldn't focus on speed. Instead, focus on your length of runs. You might want to mix in walking and running. For example, walk for five minues, then run 2, then walk again, then run. If I have to take some time off (due to an injury or severe illness), I'll normally just run for 10 minutes, then gradually increase. Some people can start out running 30 minutes straight, and that's great, but I wouldn't recommend it. Doing too much too soon can cause injuries.

Wednesday, December 14, 2005, 2:22 PM

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OP here..I've been doing 30 min runs (time limit at the gym)...I do either 30 min at 5.0 mph or start at 4.5 and rotate .5 speed increases or incline...today I did 30 min at 4.5-7.0 mph with incline from 0.0 to 3.0...I want to maximize my running but I am not sure what is good or bad!

Wednesday, December 14, 2005, 3:00 PM

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The intervals you've been doing are a stellar way to maximize your running. They will help you build both strength and speed. Don't do any flat workouts for a couple of months - stick to intervals. Then go back to flat to see your progress - you'll be so much faster and it'll feel so much easier!

You can also try adding a long run in on the weekends (the time limits at my gym are only during the week, otherwise maybe you can run outside in the afternoon when it's somewhat warmer?). Instead of 30 mins, do 60 minutes, slowing down if you need to. After doing this for a while, your speed at 30 minutes will increase.

~B

Wednesday, December 14, 2005, 3:12 PM

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2nd poster here-I'm not sure how long you've been running for 30 minutes at a time, and I agree that your intervals sound good. I cannot stress enough, though, that you need to build up gradually. Shin splints are very common, especially with inexperienced runners. I've run 3 marathons in the past (training for my 4th this year) and have been running for over 10 years (8 years is when I started getting more serious with the running). I've had my share of injuries, so I can vouch for doing too much too soon.

Wednesday, December 14, 2005, 3:17 PM

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OP here...thanks to both of you...I have been running sporatically for a year or so but the last 6 months I have been making it more regular. I did build up...I am proud of my progress and hope to continue! Thanks again!

Wednesday, December 14, 2005, 10:34 PM

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2nd poster here-you're on the right track, then! Sorry, I wasn't sure if you'd just been running for a month. You could definitely keep doing the speed work you're doing. I'm by no means a fast runner (anywhere from a 9-10 minute per mile pace), but I always liked doing hill repeats when I was in better shape (I'm working on it!) as my form of speed work. You could definitely increase your mileage, and perhaps do a long, slow run on the weekends. Believe it or not, that will help with your speed as well!

Thursday, December 15, 2005, 11:31 AM

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2nd poster, I think OP is running on a treadmill. "Long runs" are best not done on a treadmill. OTOH, most are soft enough to make shin splints unusual.

Thursday, December 15, 2005, 5:59 PM

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I wasn't thinking about OP doing the long runs on the treadmill; I was thinking of the long runs being outdoors. I know of people who have done long runs on treadmills, but I agree that they are better when run outdoors. Sorry; my post wasn't very clear!

Thursday, December 15, 2005, 6:15 PM

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knees

As someone who likes to run (mostly short distances 2-4 miles), I have found setting the incline on the treadmill to 1 (I don't know if the numbers are consistent on all treadmills) helps you avoid knee injuries. Your feet don't hit quite as hard because of the angle.

I run on treadmill during the winter, but prefer running outside in warmer weather.

Friday, December 16, 2005, 11:35 AM

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Interesting! Thanks for posting that. I'd never thought about it.

Friday, December 16, 2005, 12:52 PM

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Setting the incline to 1 or higher also helps to avoid shin splints! Every time I've run with no incline, I've gotten them; with an incline, never.

Friday, December 16, 2005, 1:00 PM

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Incline also makes up for the no wind, etc, that you would get outside. I think I read a 1-2% incline is ideal.
Personally, I will run outside over a treadmill! I used to run in windchills of 20 below and loved it. Ice-no, cold-yes!

Friday, December 16, 2005, 1:12 PM

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Thank you for all of your feedback! I was gone for vacation and am back.

Thursday, January 05, 2006, 7:28 PM

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I am not an expert, but I have run in a half marathon and and a 10k, so I am pretty experienced runner. I agree that it's best to first build endurance, then build speed. It has certainly worked well for me!

Tuesday, March 21, 2006, 4:49 PM

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