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can any one please advise me on a running routine for a novice runner thanks

You running at the moment, or just starting off??

It depends on what level of fitness your at the now, and what your fitness goals are, wheather it be for the armed forces or just to get into shape or running a marathon. You have to work out what you aims are.

If you have not done any running before - and you havent done much cardiovascular work - I would recommend that you spend a month or so swimming or cycling to build up basic cardio. Otherwise you will find it hard going and you may be more prone to knee or shin damage.

funny that you say swimming, for (not bragging) i am excellent swimmer(thats why i got myself a six pack: ) and i found sadly on PRMC you dont need to be good swimmer

i did 3miler on prmc but failed (muscle prob) im basical need a routine for a totally novie runner.

swimming had totaly different breathing technique to running that why its good to have cross training.

any tips/ideas for runnig distance and time scale would be appriciated

http://www.runnersworld.co.uk/defaulttr ... sp?sp=&v=3

That website has some good information on it.

I take it you swim alot so you got a level of fitness and do not need to start out by jogging and running. First get a decent pair of running shoes.
Second work out a routine.

You should run around 4 times a week for example:

Monday - long run 6 miles
Tuesday- rest
Wednesday - fartlek 30mins
Thursday - steady 3 miles
Friday - rest
Saturday - Do a timed 3 mile run.
Sunday - rest

Change your routine after 4 weeks to stop the body reaching a stage where you don't improve.

The above routine may be too hard for you, I don't know, if it is just start with lower miliage etc.

You will most probably need to incorpriate a number training techniques:

Endurance training - long slow runs builds on endurance which will eventually make your 3 mile less tiring so you can up your speed.

Fartlek training - 2 mins slow 3 mins fast about a total 30mins to start of with which will probably cover about 3 1/2 miles, this helps with speed.

Hill running - run up and down hills, it increase your endurance and speed.


Thats some information. Good luck.

thanks i never been a running type i was to bussy training on my swimming .

hil sprints seem to work well i just suck at long milage

i know this sort of out of topic but what should ur heart rate be when exercising? is 130 per min good or too slow?

Too low.

At that level you would be at very low aerobic.

HR around 70-80% for maximum aerobic gains but then your opening a can of worms regarding what your maximum heartrate is etc!

i know it seems slowish, im still young and dont smoke so maybe that why

i think il get it up to 160 last time i did 200+ it made me nearly faint so maybe not such a good idea but hay once you done it you know where your boundries are

personally i try to keep my heart rate between 155 and 165 bpm on endurance runs, as GGHT said it's hard to know what range to use due to the fact theres so many different formula's and variables it's impossible to know for sure what's best without lab testing. i wouldn't get too hung up on it though - just get out and get your heart pumping and don't go over the top, as a guide line you would probably get the most benefit between 145 and 165 bpm depending on how long your running session lasts.

i'm no expert mind, just my opinion.

rc

if you subtract your age from 220 you have your approximate maximum heart rate e.g. my max heart rate is 220 - 16 = 204 bpm. then just work out, like already said 70 - 80 % of this max. This is the range in what your aiming to keep your heart rate at throughout out the session. www

Wee Willy Winkie wrote:if you subtract your age from 220 you have your approximate maximum heart rate e.g. my max heart rate is 220 - 16 = 204 bpm. then just work out, like already said 70 - 80 % of this max. This is the range in what your aiming to keep your heart rate at throughout out the session. www

I was told it was take it from 240...

Its probably best just to try to run distances in times and forget about heartrates and such IMO

lol its 220 down my neck of the woods but different strokes for different folks mate www

yeah - theres loads of different formulas to work out max heart rate which all workout roughly the same +/- a few bpm, and there is also loads of theories about which percentage of max heart rate is the most benefial to work out at. then theres also other factors to consider like - current fitness, how long you've been training ect.
so it's impossible to know for sure if your training at the right intensity.
again - i'm no expert.
take a look at the peak performance website there's loads of information on there.

As a terrible runner (it was never something I was interested in although I did other sports) I was tipped off about this website by a running friend
http://www.kineli.co.nz/

It has a "beginners guide to running" which goes from those who can't walk across a room to people with a fair degree of general fitness to start with. It works on heart rate range rather than an absolute figure so avoids a lot of the "which formula" stuff and is progessive from week to week.

Pu it this way, it even got me running!