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There are lots of information about running on mitbbs running board. You can go there and check out.
Now let me add my opinion/thinking/advice about running.
First of all, what is your purpose of running? For most people, it is for better health, better fitness. If that is the case, 15 to 25 miles a week is ideal. Running more than that, the rule of diminishing return starts to kick in and your chance of getting hurt goes up exponentially with the increased mileage. I don't think it is worth it.
Now assuming you want to run 20 miles a week, how frequent/long/fast should you run? Most runs should be done at a slow pace (I used the term easy run in my posts). At that pace you should be able to carry a conversation, your breathing should be 3-in-3-out or 4-in-4-out (I use 4-4). Once a week if you want, run a few miles faster in the middle of an easy run, after you thoroughly warm up. The most common format of the fast run is interval (like 4x800m, that is run 800m fast, then slowly jog 400m then another 800m fast) and tempo run (run fast but not as fast as interval for a 20-30 minutes). And once a week, do a long run, which is just an easy run but a bit longer.
So if you decide to run 4 times, you can have 2 5-mile easy runs, 1 10-mile long run and one speed run totaling 5-miles with warm up and cool down. I think that is a very good weekly running routine.
I run quite a bit these days because I am training for a marathon. I want to run Boston marathon next year so I need to make its qualification time first. Running a marathon does more harm to your body than good. But if you still want to do it, slowly, slowly build up your mileage at easy run pace to 35-40 miles a week. Keep at that level for a few months, then you are ready to start marathon training. Most recreational runners get to 50-80 miles a week range during the peak weeks of their training. I ran 70 miles a week during my last marathon training. This time, I will just do 65 miles.
Hope this helps.
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楼主
发表于 2013-8-30 17:18
