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May 15 at 12:28 AM

Running Tips please?

I had started jogging daily recently covering 1 km daily at the rate of 1 km every five minutes using the Nike run club app.
I wanted to know how exactly should I increase the amount of distance covered daily to develop the stamina needed for 5km/10km marathons.
Also, I'd love to get as many tips as possible that would have been effective for you all at the personal level or it's effective for anyone and everyone in general.

Comment

    • May 15 at 04:54 AM

      If you are interested in doing a 5k, I suggest you download a Couch to 5K (C25K) app and follow that training program.

      I believe there are apps for 10ks also.

    • May 15 at 05:42 AM

      Okay alright, thank you so much (:

    • May 15 at 07:00 AM

      Increase your distance by about 10-15% each week. This may feel too slow at first but it will let you adapt and build a strong base without too much strain or injury. Stay consistent and more distance will start to come naturally. I recommend Hal Higdon novice plans for building to half and full marathon distance. Once you accomplish running 5k regularly you are ready to train for marathon. The Hal Higdon plans can be found free online. The reason I prefer these over some other apps is they will include speed and distance work as well as strength and cross training. It's more well rounded than run only plans. Good luck and enjoy! There is nothing like crossing the finish on your first 5/10k, half/full marathon!! Each time you accomplish a distance it's very exciting.

    • May 15 at 09:47 AM

      Thank You so much, I looked up the method and yes I'll try my level best to follow it. (:

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