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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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