Im 22,female,I walk 1 hr on wkdays & also jog for 30 min a day at 5mph.Is this safe?

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Yellow Tulips

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Im 22,female,I walk 1 hr on wkdays & also jog for 30 min a day at 5mph.Is this safe?

Im 22, female, weight 88 pounds and height is 4 Fft 10'. I know im petite:)

I do in 3x20 min blocks thorughtout the day on weekdays. I walk at about 2mph.

I do 30 min per day jogging on the treadmill.
The jogging includes a warm up at 2mph then goes to 4mph then 5mph then back to 2mph all in 30 min.

Should I jog everyday? Is it safe? Should I alternate with my exercise bike every other day when not jogging instead?

I cant skip the walking as I have to do it to and from work.

My knees are starting to feel a bit sore. Ive been doing this for a couple of weeks now.

Thanks!
 
i think its fine doing 30 mins everyday. im around that at the moment myself, i think once you can do a solid hour at a good pace you could maybe have rest days one day on/one off as longer runs will begin to take more out of you and your body. You mentioned sore knees you may want to alternate with a bike on some days or even altogether, however you will not get the same benefits as running if you go extremely slow. you could also try swimming. is your goal simply to get fit or lose weight without injuring yourself?
 
The biggest killer of joints and tendons with runners is a poor technique. If you can afford it, try and get a sports coach to look over your technique. If you can't then try and read up on correct technique and then get a friend to film you running so you can try and analyse yourself.

The main issue I have with the techniques of most of the treadmill runners at my gym is the way they ‘bounce’. That’s caused by pushing up in the stride rather than forward and as well as being a big waste of energy can cause stress on joints.
 
only one thing to add to what Typhon said. Get the proper shoes. A pair for running, and a pair for walking. Makes a big difference....
 
You run roughly 2 miles a day? That's 10 miles a week, or rather 14 miles a week.

I guess the question is it safe. Well that depends on being safe from what? From injury? Muscle development?

For injury, running is usually a high impact exercise on your knees. With that said, excessive running can cause joint issues later on. That being said, if you have proper shoes that are designed for your running type, then you should be fine. Just don't carry any weights while running, and keep the treadmill elevated a bit (maybe around level .5~1.5 elevation). My personal favorite is the hill program, which is great on the knees. Never felt knee pain again.

As for muscle development, cardio always causes you to lose muscles. So make sure you have some sort of activity that builds and maintain muscles. Try weight lifting a bit and make sure you drink plenty of water and eat a banana or something after running.

I'd say since you're beginning, you should definitely alternate each day. Try the "big three" of cardio: running, biking, and swimming. Just do each one every three days or so, if you're just aiming to get something.
 
Last edited:
NoLoveLost said:
only one thing to add to what Typhon said. Get the proper shoes. A pair for running, and a pair for walking. Makes a big difference....
Click to expand...

How could I forget, proper shoes that preferably should have been professionally fitted to match the pattern of the impact of your foot
 
Typhon said:
How could I forget, proper shoes that preferably should have been professionally fitted to match the pattern of the impact of your foot
Click to expand...

see...lol then I go and haphazardly leave out professionally get fitted! thankfully we are both here :D
 
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