Running: Beginner.

[wgmsarkis]

So I'm going into my second week of running, and it's going great! I'm currently up to 3 miles a day, and it's getting comfortable. I'd like to push myself a little more. Just asking, how much should I increase? Don't want to over do it! Also, I love having friends on here to motivate me more, so feel free to add me 🙂

[NoUserNames]

Aim for minutes over the mile not distance. Meaning if you hit your 3 mile target go over that for an additional five minutes or so. Ive had several severe leg injuries including a bad knee injury which was probably a direct result of never taking it easy. I'd jump from like 2 miles to six miles. I'd run on injured feet until running wasnt possible. Pace yourself.

[emili]

it depends what your goal is. why are you running? if its for the pleasure- the I would stay where you are. If you are training for a marathon than of course add distance. If you are doing it for cardio, than add speed- so let's say you are doing 3 miles now in 32 minutes- go for 29, then 26, etc. ultimately your answer should answer the why...

[wgmsarkis]

I'm running to get fit and lose a couple pounds. Yesterday, I hit my 3 mile mark and felt really good, so I kept going and hit 5 and a half. So it's more to improve my physical fitness.

[emili]

fair enough. I would just caution you to not add too much distance too soon. your ankles, knees, joints, hips need time to adjust to this new thing you are putting them through. be kind to your parts so they can keep performing for you...

[Kosnick]

Good job @wgmsarkis! Remember, if you increase your running distance, also increase recovery time. As in, if you are currently running 3 miles everyday, then try running 5 miles, twice a week. That will give your muscles and bones time to recover. And you will find it fun to do so.

[SunsetRunner]

As a beginner 3 miles a day is good!  You can increase miles every week.  With lightweight comfortable running shoes you should be able to run up to 10 miles in less than 2 hours running at a steady pace outdoors in less than a month.   You do not have to run like you're racing.  You will tire yourself out within 30 minutes if you do.  Start at a slow pace and pick up once your muscles are relaxed usually after 20 to 30 minutes.   

You will have to condition your body with the proper protein and carbs to run long distance.   Research good carbs for running. Also  drink plenty of water and strenthen your heart muscle.  

If you're running on a treadmill, as a beginner, start at 6 mph and you should be able to run for 1 hour without stopping.