#physighs

I mean my running routine is just going to cross country or track practice haha 

But if I had a choice, this would be my routine (they’re all cross country style bc track is slightly boring) 

Mon - 5 mile trail run Tues - intervals on flat trail (about 4 miles total) Wed - 50 min recoveryThu - hill repeats (about 4 miles total)Fri - 50 min recoverySat - 5k race or 5 mile trail run Sun - 50 min recovery, maybe shorter if my legs are shot 

The routine for each workout is

Jog a mile (warm up)

Stretch

4-6 strides (1 stride = 100 meters at race pace)

Workout

0-2 strides 

Jog a mile (cool down) 

This weekly plan is unreasonable if you’re just starting out, starting out too hard is a recipe for injury. 

If you’re looking into a running sport, I recommend starting with sprints in track. You’ll get used to running without doing so much distance that you’ll get injured. You might discover that you’re a sprinter, or you’ll be better adjusted to start cross country next year. 

If you’re not going to do a sport, check out some beginner’s running plans online like Couch to 5K or Nike Run Club. I’m not a coach, so you should probably get an actual plan from someone with training in physio :’)

My main tips would be

Do a proper warm up + stretches + cool down! super important to avoid injury

Start out by building your aerobic base -- run/jog/walk at a pace where you’re not breathing hard for 20-30 min, and increase the time as you get better

Get shoes that fit you well, you can get fitted by a professional at a running store 

Run on trails if you can, it’s easier on the joints and way more fun

If you feel any kind of unpleasant pain, take a day off