Advice for begginer

Quoted message said:

Hi everyone, I am nearly 13years old and want to start running. I can manage
a mile non - stop, and want to know, how far I can safely run without risk
of injuring myself. Thanks, Natalie

You're too young, never run before 30YO.

don't listen to barf bag, he rarely has anything positive to say.

the web is full of advice on how to get started, one such site is
http://www.halhigdon.com/

it all boils down to starting slow and building up your mileage over time...

"Buster" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hi everyone, I am nearly 13years old and want to start running. I can

manage

Quoted message said:

a mile non - stop, and want to know, how far I can safely run without risk
of injuring myself. Thanks, Natalie

You'll have to run until you injure yourself to find out.

Quoted message said:

don't listen to barf bag, he rarely has anything positive to say.

Next the [censored] will accuse me of being insulting... [censored].

Quoted message said:

Quoted message said:

don't listen to barf bag, he rarely has anything positive to say.

How can I be positive when the end of the world is upon us, and everything
sucks?

Buster said:

Hi everyone, I am nearly 13years old and want to start running. I can manage
a mile non - stop, and want to know, how far I can safely run without risk
of injuring myself. Thanks, Natalie

My daughter is also 13 and just joined her high school's cross country
running team. They race 3 miles nearly every week. She's gone from
being able to run a mile to being able to run three miles in about three
weeks just by going out after school every day and running. She's
mostly been running as long as she can until she has to stop and then
walking the rest of the way. Personally, I run as long as I can without
having to stop then walk for a brief interval and then run again when I
feel like I can. I've gotten much better very quickly with this
method... PROVIDED that I go out running at least three times a week,
preferably four times. As in so many other things, practice makes a big
difference.

You should also learn how to stretch and make warming up and cooling
down part of your workout. I'm an old fogey so a warm-up for me might
be a brisk walk around the block (a quarter mile) and then start jogging
slowly. After about half a mile of jogging I stop and stretch my calves
and quads and hamstrings and THEN I start any timed runs. I do pretty
much the same in reverse when I'm done with my run. I've noticed my
daughter's coach has them doing pretty much the same thing.

You can get more complex than this: run intervals, run acceleration
strides, run hills, etc... but for now just start with running
interspersed with walking. Warm-up and then do half an hour of
run/walking and see where you are.

Good luck! It's a great sport. I was 13 when I started cross country
running, too. One reason I chose it was that it was an activity that I
could continue into adulthood. I mean, you don't see a pickup game of
Field Hockey happening before work when you're a grown-up! But you can
get in a nice run before your morning shower. It works for me.

An added advantage to starting when you're thirteen is you do some great
bone building. When you're 90 and you've got strong hips it'll
literally save your life. (Most really old people who break their hips
are dead soon after in a downward spiral that starts with the hip
break.) I know that's too far for you to imagine, but looking back now
I'm glad I was a runner during my "bone building" years. Just make sure
you get lots of calcium. In fact, learn how to feed your body and
you'll be miles ahead of your peers!

By the way, it's spelled "beginner". :-)

Dally