How do I get my legs used to running as quick as possible?

Hey, so I recently bought new running shoes and have my own specialist made insoles in them so I was thinking of starting to go for jogs. 

I havent done any sports in my life Ive went for a couple of jogs sometimes but that was long ago, I am now 19 years old. 

My goal is to increase my endurance but also to lose that extra layer of fat Ive got on me. Im by no means overweight, 64kg at 176cm tall. Im a guy btw. 

So how do I ease my legs and shins into running without getting any sort of injury? Ive read up on couch to 5k in 8weeks but I know Im already capable of doing a 5k no problem, and 8 weeks just seems way too long. I want to be able to go on an hour long jogs burning all that juicy fat like 3 to 4 times a week without worrying about getting injured. Do I have unrealistic goals here or is it achieveable in a short amount of time? 


  • Look for 5k to 10K running schedules maybe? If you can easily do a 5K right now, then 10k should take you to about the hour mark, and 3 to 4 times a week will be ideal (and if that feels too easy after the first few weeks, look at a half marathon schedule?)

    Good luck!
  • Hi Lk99!
    I think your goal of running an hour for 3 - 4 times a week is definitely doable and you should go for it!!! Don't let anyone tell you otherwise.

    In terms of how to get started... well, I'm not sure this is the best way to start running but I used to do a 13-mile casual walk in the countryside once a week for a total of 4 weeks to build strength and endurance in my legs. Each week I would walk a little faster and do a 2 minute run for every 30minute walk. I did this because I used to get shin splints and tight calves by walking to the shops etc. but after strengthening my legs (particularly my calves), I no longer get shin splints and my calves don't get as tight.

    In terms of injury prevention, go on YouTube and research how to run with good form. But I would say the golden rule is, STRETCHING, a wise man once said to me "your run isn't over until you have stretched and cooled down" - which is the best advice I have ever been given.

    Hope this helps.
  • JGavJGav ✭✭✭
    At 176cm and 64kg what's your body fat % and why do you want to burn off what's left?
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