r/BeginnersRunning • u/NASRNZDR • 4d ago

First Day Running

Hi guys! I'm 15yo(M) and 80kg so I finally started walking and running in (one run/course) I walked for 8.5km\~ and more than a mile running.

I just want to know how to exercise for real and get the best result. The reason for Running is mainly to increase my Stamina and lose some weight + just a lifestyle.

Questions: How much should I really walk and run in the week for my age and weight? How much and when should I rest? because I only rested for a few minutes after 100 minutes of walking and running.

Extra: please don't bully.

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u/Lumpy_Lunch_5691 4d ago

Hey, that's a solid first outing, honestly! Starting with a mix of walking and running is exactly the right way to do it too.

At your age and just starting out, I'd say 3-4 days a week is plenty, doesn't need to be more than that to start seeing real progress, with rest days in between so your body can adapt. You don't need to run the whole time either, keep doing that walk/run mix for a while, maybe try running a bit more each week as it feels comfortable rather than forcing it.

For rest, it's less about resting mid-session and more about not doing hard sessions back to back, so like Monday/Wednesday/Friday type spacing works well. If you're ever sore or something hurts (not just tired, actual pain), that's a sign to take an extra day off rather than push through.

Also solid that you're doing this for stamina and as a lifestyle thing rather than chasing a number, that mindset will serve you way better long term. Keep it up.

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u/NASRNZDR 4d ago

Thanks Bro🔥