I am 17 years old and have always been keen on maintaining my health & fitness. I have recently just started jogging daily but have had many problems with my Cruciate Ligaments in the past, after jogging my left knee begins to swell. I thought maybe the amount of jogging I do aggravates my Ligaments. Does anybody have any tips on how many jogging sessions I should do a week with such a weak knee?
I jog every day, but that might not be good for you. Have you seen your doctor?
2 -3 times a week, don?t push it too hard, bro.
Max. 3 times.
I would get the knee checked out by a doctor before beginning to jog again. And on your next question:
A three-day running week is probably the best way to run more and stay injury-free. When you rest before and after a running day, your muscles feel fresher and you?ll have more energy to go farther, so yeas, running 3 days a week is a very good start. Giving each run a purpose will help you keep up your routine without getting stale. Designate one day for a ?maintenance? run (an easy-paced run that helps maintain fitness), another day to run long, and a third day for speed play (aka ?fartlek?). On this run, set out at your usual pace, and pick up the tempo when you feel ready. You might accelerate to a landmark you see ahead, like a tree. Then jog to recover. Take off again when you?re ready.On your long run, slow the pace from the start to cut your chances of getting exhausted?or hurt. Your pace should be about three minutes per mile slower than it is on a maintenance run. So if you usually run a 10-minute mile, aim for a 13-minute pace when you run long. Take a one-minute walk break every one to three minutes. After you get better at the running, try distance training.
How to build your mileage slowly.
Week ONE:
Maintenance (Miles) ? 3.5
Fartlek (Miles) ? 3
Long Run (Miles) ? 4
Week TWO:
Maintenance (Miles) ? 4
Fartlek (Miles) ? 3.25
Long Run (Miles) ? 5
Week THREE:
Maintenance (Miles) -4
Fartlek (Miles) ? 3
Long Run (Miles) ? 4
Week FOUR:
Maintenance (Miles) -5
Fartlek (Miles) ? 3.5
Long Run (Miles) ? 6
Week FIVE:
Maintenance (Miles) ? 5.5
Fartlek (Miles) ? 3
Long Run (Miles) ? 4
Week SIX:
Maintenance (Miles) ? 6
Fartlek (Miles) ? 3.5
Long Run (Miles) ? 7
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