Is 4-5 times a week enough running?

[nwc18]

Hi, I'm new here. Looks like I finally found a REAL health forum.

I currently run 1 mile (no stops) about 4-5 days a week. Should I do more, or is this enough to keep me fit, cardio-wise? I'm working up to doing 2 miles a day. I've been running on and off for a while, and now I'm getting to where I can do more.

I'm 26, 6'2, 170 lbs. (and single ).

Any advice would be greatly appreciated.....I want to be sure I'm not just wasting my time in my exercise routines

[AdamJM]

You may actually want to run less, if your weight lifting, I don't know if you are. If thats your only form of workout than you probably want to add more distance each day, I mean a mile isn't that much. Personally I've always liked sprinting for 20 minutes doing intervles on a hill instead of running miles, but that may just be me.

[casanova88]

it depends on your goals.

do u want to gain weight or lose it?

add muscle, or just cut down?

whats your diet and workout like?

if u can answer these, i think you will get much better responses - we're here to help, but we need a little help too

[nwc18]

Adam, I don't do much weight lifting.

Casanova, I don't want to gain weight (I was 300 pounds 5 years ago)....I want to stay where I'm at (170) and if I do gain, I want it to be muscular weight, not fat. I'm currently doing anywhere from 20-30 minutes a day (not on a track, but a treadmill set at the highest incline, I know it's no substitute for a real hill, but....) because I'm just now starting to get serious about this and I can do a mile in 13 minutes running at about 4.3-4.4mph, which I know I can improve.

As far as diet, I can say that it's a lot better than it used to be .
Very rarely do I eat out, and very rarely do I eat red meat anymore (am eating lots of veggie meat products)......My diet is low in cholesterol, and on a daily basis I rarely exceed the daily intake levels of fat, sodium, cholesterol, etc. etc.

Hmmm....let's see, what else can I tell you.....I guess what I want is a routine that will help me stay cardiovascularly healthy, and not necessarily focus so much on muscular training. I hold a corporate job where I am inactive for most of the day, and I want to do something to make up for that.

Anything else you need to know?
Thanks for the quick advice.

[mixtic187]

Hey! welcome to the forum.. Running is the best! At home, i run outside, but lately at school i've been a slave to the treadmill.. It took me a while, but i've built myself up to run 5-7 miles at a time. One mile is a great start, but for awesome cardiovascular health, i'd increase! You heart will thank you. If you can't run more than a mile at a time, give yourself a break between miles. Maybe run a mile, rest and do some situps, some weights, and then run for another mile. Or run a mile, walk half a mile, and then run the next half. You'll eventually build yourself up. You're already doing great by increasing the incline. Thats the best way to get the most calories burned at the distance you are going. You'd be suprised how low your resting heart rate reaches. Right now i'm at about 66 bpm. Just make sure you keep your body fueled with lots of water and a banana beforehand. Dehydration and exhaustion is a B1tch. Also, make sure you have a good pair of running shoes to keep yourself from getting shin splints and knee probs. Good luck!

[bhaxton]

Read this website it should have information that you are looking for. http://www.hussman.org/fitness/

[Marco360]

While we are on the topic of running (instead of starting a new thread) I run 5km in 20mins 3times a week. Is this to much cardio ... Im trying to lose b/f and tone up. Any help would be great.

Cheers