re: OT Runners: Advice needed

Yeah, HIIT is going to get someone injured if they truly aren't up to it. Building a base is a big part of running. Long and slow at first, then add in more technical work.

I'm out of shape now, but when I'm good, I can run a half marathon, but have trouble keeping a 7 minute pace for a mile. It's certainly not an earth shattering speed.....I know I'm slow. But any person just getting into running has no need to be running anywhere near 7 minute miles.

If you have a gaming device, you need to track heart rate. First, run 30 minutes as hard as you can. Obviously be smart to do it as quickly as possible, but pace to finish. Take your average heart rate from the last 20 minutes (use your lap button). That is you lactate threshold heart rate. Your training runs shutdown be at 85 to 90 percent of the heart rate. Don't go above it. Even big time runners spend a lot of time in that zone. Over time, your speed will increase while the heart rate stays the same. As you run more, you can use HIIT to push your results further. But it's still only like 20-30% of your running.

I have had two nagging injuries since December. It's definitely not worth jumping in too fast. Star slow and build. I was used to running 6 miles any time I went out. Hadn't run in weeks and boom, Achilles tendinitis.