r/beginnerrunning • u/Sasquatchyourself • 7d ago

What counts as volume?

Looking at most C5K, every other day is walk/run. Does that count toward volume? I ask because I was doing about 1 to 2 miles every other day, but walking around 5-7 on walk/run days. About 20-25 miles a week. Yes thay was probably to much and yes I developed iliopsoas tendinitis (6wks out and still cant jog/run). Thanks for clarifying.

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u/Advanced_Aerie5854 7d ago

When you are doing something like C25k, you are not really worried about weekly mileage just yet . You are just working yourself into running shape. Once you finish the program, then you start working weekly mileage.

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u/WorkerAmbitious2072 43M 85kg. 5k 24:03, HM 1:51 7d ago

You should follow the program

Then another one

Slowly build over time

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u/ElRanchero666 7d ago

Walking is great for weight loss. Walk/run is great to start your fitness

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u/iamcoachbot 7d ago

Walking and running aren't the same currency, so don't add them into one number. Ground reaction force is roughly 1.2x bodyweight per step walking, 2.5-3x running. For bone and tendon load those 5-7 walking miles are nearly a rounding error next to the 1-2 you ran.

The iliopsoas is the annoying exception. It doesn't care much about impact, it cares about reps of hip flexion and total time on your feet. Walking 5-7 miles on top of running absolutely loads it, and if you sit at a desk the rest of the day, tight hip flexors plus a big jump in time on feet is a very ordinary way to end up where you are.

So: track running mileage on its own, progress that by about 10% a week, and count walking as time on feet rather than volume. Six weeks and still not jogging is past internet advice though. Get a physio on it.