descort says:

Hello everybody! I’m new to Runners+ and the joy of running! Please be kind to me. I only started running last month and I have a few questions.

After trying a few different runs, I decided to run up to 6 times a week. What I would like to know, is it ok for me to push the distance I run and increase it, I’m trying to reach 16km each run, or should I just continue to run 10km a day until my body truly adapts to running?

Thank you for reading and I’m looking forward to your answer!

descort

 Hogpharm says:

I would rec slow gradual increases in distance and not trying to speed up your pace fast either. This will help reduce injuries, which some develop by doing to much to fast and then do not return to the joy of running because they lose interest. I think a rule of thumb many use is not to increase your distance more than 10% per week. I would also add not to do to much hill work or speed work early on as well. Rest days are as important as running days, but everyone is different, look around on here and you will see varying different approaches. Whats best for you may be vastly different than for me. Hope that helps, welcome to the fun.

 petergarner says:

I must say, I find 6x a week is a lot for a beginning runner, especially if you're running 10k/day! It's important to start gradually and let your body adapt to running or you will injure yourself (I know a personal trainer who likes to quip that runners are either recovering from an injury or about to have one). And the 10% rule is very good advice.

Also, it's a good idea to vary the distance you run. Eventually, you want to be doing some shorter tempo runs and some long, slow distance runs. The former will help your speed and the latter will increase your stamina.

But, again, don't try to do too much too soon. It's the most common mistake of the beginner runner.

 descort says:

Hogpharm and peter, Thank you for your advice.
I'll try to keep the 10% in mind, since I think that is where I went wrong the other day.
I guess once the regular runs bekomm 'easy' I will try the hill work, speed work/temp runs.

Cheers!