Hi peeps,

So I started running intervals last month. I had already been doing 5-6 days per week of good solid cardio, 45-60 minutes per session, and I've been weight training for about 3 months now. I needed to start doing something more to keep improving, though, so I thought running (jogging, I guess) seemed like a good next step. I think my pace is reasonable and I am up to running for about 6 minutes at a time (the most I've done is 7) and interspersed with brisk (3.5-4.0mph) walking, am up to a total of about 16 or 17 minutes per 45 minute cardio session. I do this 4-5 times per week. This is on a treadmill at a 2.0% incline. My running/jogging pace is about 4.8-5.5 mph which I think is probably an okay place to start. I want to increase the time first (I guess like the couch to 5k plan does) and then work on my speed later, although I'm not planning any races.

I just want to prevent getting injured by pushing myself too fast, so I'm asking you experienced people: how best to prevent injury? Should I only be doing this 3 days per week? Or does anything else in what I've described seem like it might be harmful? I've never been a runner before (or any kind of athlete) but I find that I love to exercise since my banding last year (actually I found that out about a year before I was banded) and while I don't LOVE to run, I do love what it does for me and how I feel afterward. I certainly don't want to be sidelined by an injury just because I wasn't careful in the beginning. Any input is appreciated. Thanks!

3-4 times a week is the best. Just keep building yourself up. The more you push yourself, the more you will improve. Keeping in mind that if you push yourself too hard, you'll injure yourself.

Good luck!

Thanks for the reply, neveragain! I'll back off the frequency a little bit, and keep challenging in the intensity. I ran and lifted yesterday, and today I can tell I need a day off.

You were banded 2 weeks after me, and look how close you are to goal! That is awesome. I hope you are still recovering well from your little spill a couple months ago. Thanks for the input.

i just bought the magazine, RUNNING TIMES, it has lots of good training advice and good product reviews. articles on footwear and gear. check it out.