New to Running - Need Some Tips for Beginning Runners for a Race In Five Months' Time

(SE Iowa)

I am out of shape and over weight, a 37 year old female. I have begun a weight loss program consisting of cutting calories and increasing my exercise. I do weightlifting every other day and cardio 6 days per week. I began by walking one mile on my treadmill and have over the last few weeks increased it to where I can jog 1 3/4 to 2 miles first thing in the morning.

My goal is to run a 7 mile road race five months from now. A year ago I broke 3 bones in my leg/ankle and now have 3 plates and 17 screws. It has fully healed and I have vowed not to allow myself to take my ability to walk or run for granted. I could use any advise to help me prepare for this race.


Answer by Dominique:
Hi there,
Thanks for your question regarding your upcoming 7 mile road race.

I should be able to give you some beginner running tips.

I think you have made a good start. Six days of cardio is pretty impressive. It should help get you in better shape and hopefully you'll keep on seeing steady improvement for a long time.

The key tip for beginning runners is to combine running and walking. It looks like you have already been doing that with your treadmill running. Just do run/walks and try to build it up slowly over time.

You still have about five months, that should give you a very reasonable chance to get ready for your race.

I'd suggest taking a look at my Beginners Running Program 3. It helps get people ready for running 30 minutes non-stop via a run/walk approach.

You are already a bit advanced, so you'd be able to start somewhere in week 4 - week 6 or so.

Once you can do 30 minutes non-stop you can progress to the Beginner's 10k Running Program, a 12-week 10k running program.

There is not that much difference in between 10k and 7 miles, so once you have worked through the 10k running program you'll be pretty well prepared for your 7 mile race.

Regarding calories/weight loss etc., check out the Running for Weight Loss section with some useful info.

Hope this helps.
Best of luck.
Kind regards,
Dominique