Should I Back Off With My Runs?

by Stephen

I used to be in cross country when I was in high school. As such, I am no stranger to pushing myself as hard as I possibly can. I have not done much running in the last 4 and a half years.

I recently started a weight training course at my university, and decided to go running for my cardio workouts. I went running a couple days ago to see how far I could run, so I know what to shoot for with my workouts.

I ran 8 miles in about 70 minutes. That is the farthest I have ever run non-stop. The following day, my legs were sore, as can be expected, but my knees and my hips were also really sore.

It is 2 days later, and they no longer hurt.

I weigh about 235 pounds, so I was wondering if this is just too much stress on my joints, or if I just need to keep pushing to get my muscles built up more.

running tips
Answer by Dominique:

Hi there,
Thanks for your questions about your running training.

When you want to get better at running, you do need to push yourself a little.

But you don't want to overdo it.

It is hard to say whether 8 miles in 70 minutes is too far and/or too fast for you.

The distance sounds a bit much.

But it really depends on how fit and fast you are.

There is nothing against a good tough workout, but the knee and hip soreness sound a bit worrying to me.

And you are right, when you are bit heavier, this does have an extra impact on your joints, so you'll want to be careful.

You will want to build up your mileage slowly but surely over time. Don't go from 0 to 8 miles without a bit of a build-up. Additionally, you will want most of your running to be at a gentle pace, especially in the beginning.

There is a time and a place for faster running, but it is usually closer to a specific race. If you are just doing cardio to complement your weight training, then I would opt for mostly easy running. Maybe with one faster workout per week.

I would advise you to have a good look at the following few links and then work out how to incorporate running in your overall fitness program:

Increasing Mileage Safely

Base Running - This should be the core of your running.

Interval Running - For the weekly faster workout.

Hope this helps.
Best of luck.
Kind regards,

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Half Marathon - Need 11 Minutes Improvement

    I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

    Read more

  2. 5 Minute Mile at 45 Years Old

    Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

    Read more

  3. Sneezing after Running

    Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

    Read more

  4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

    Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

    Read more

  5. Want to Run a Half Marathon in Less Than Two Hours

    Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

    Read more