Run longer or more often?

We were just talking about this on Kenny Mann's walking thread. Depends what you want to achieve really. I do 5k daily in 24 minutes, not sure I could improve too much on that.

Sorry, forgot to add that I have done 10k many times but find it incredibly boring. Hence I stick to 5k with the sole aim of just getting out every day and keeping fit.

I'm just jogging to stay in good health and feel good. No plans to run in a competitive race or anything

Better to run more often.  4 * 5kms better than 2 * 10kms.

Do HIIT

similar to you mr a, run about 3 -4 times a week, used to run further but problem with knees, often go to beach as easier on them. always think longer distance means more liklehood of damage

Walk, it's better for you.

I had a rather nasty operation on my knee last year which got infected so I can't run at all really but I do walk about 30 miles every week at least with the hound.

if you've got bad knees, get a bike

You should check out parkrun - www.parkrun.com

All over the country (about 500 in total) and indeed the world now, so bound to be one near you.  It's a free weekly 5k run at 9am on Saturdays.  No pre-booking; just turn up whenever you feel like it.  It can be competitive if you want, or you can can walk or jog if you like, or even take the dog along with you.  100k people take part every week from top athletes to slow walkers; all very sociable.  My whole family from 6 & 8 year old nephew/niece up to 75 year old father take part at different ones.  We all get something different out of it.  Good thing is that they time it and publish your time whenever you take part, so you can compare against yourself as your fitness improves.

To answer your original question, consistency is the key to improvement.  Going long won't improve your fitness unless you are doing it regularly.  Add a bit more each time, but go at least a couple of times a week or more and your progress will be exponential.

Good effort for sticking with it.  Being healthy makes such a difference to your life.  Can't believe the cavalier attitude so many people have to their own well being.

I was having some knee issues in my 40's after playing footy , badminton , jogging all my adult life.

Got a hybrid bike ,and love the misery of steep hill climbs........now 3 years on no knee problems, play tennis all summer with my son.

i like to run down to the corner shop for me B&H most mornings. It's only 50 yards and I walk the zebra crossing to be fair cos that could be dangerous.

But it does me the power of good.

Thanks for your advice everyone! I think I will go for more often rather than longer then. My knees have been 100% fine since I started to run on the beach, but should they start giving me trouble now that I'm increasing my training I'll probably add some cycling instead. Parkrun sounds great, but I live in a small Swedish town where we only have one organised run every year

Seen a Horizon program with Michael Mosely

https://vimeo.com/51836895

Might be what you need. I'd go swimming if your legs hurt, not that I exercise much

Take up swimming instead if your knees start playing up.

Yes you can get very fit from swimming and it doesn't put any pressure on your knees at all.

What that program says is short sharp bursts are as good or better for you than long slow endurance. Push yourself to the limits for 10 mins, 3 times per week works rather than jogging for 30 minutes 7 days p/w.

where's Kenny Manns walking thread

Ovalman I read a book over years 30 ago that said exactly that.

TOTAL FITNESS in 30 minutes a week Hardcover – 1 Nov 1979

Bob Hope 100 ( american comedian )

said he walked an hour a day

you've got two hopes of me believing Bob Hope walked an hour every day.

No hope and......

another one

Yes and all that walking finally killed him.

It's only 3 minutes per day: http://www.bbc.co.uk/programmes/b01cywtq

I haven't checked that Vimeo link I gave but it looks the same program.

Thanks Dr Crippen.

If you have the TIME I'd say more often. Number of reasons for this:
I think once you get to a certain distance you are doing little more good. Though 4.4k isn't long tbh.
Once you get to actual long distances they can do harm I believe? (but as I say you currently aren't really overdoing it).
There is after exercise a period where you body is still burnign calories if weight is an issue, so you get more of that if it's more often.

Personally I never seem to have enough time so I tend to to exercise too much, and less often, then injure myself by overdoing it as I'm a complete tool, but time is the reason why.

I would also suggest adding intervals to spice things up. It doesn't have to be anything too regimented, just
"I'll pick up the pace until I hit that lampost every circuit" "I'll sprint to that rock max then walk for a minute"
"I'll run two one miles instead with a gap and note those times to compete against".

The reason intervals are so recommended is I believe the theory your body gets used to one pattern and mixing it up thumps it to improve again.

The high intensity stuff - isn't tryingf the "incredibly high intentity stuff" the way a BBC guy trying to research it nearly killed himself?

Maybe ok if you are an already fit 20 year old para but I'm not sure about a normal!

High intensity not a good idea for the middle aged..could end up like Andrew Marr.

This week  have done two 2k runs (slowly building distance up) ,1k of breaststroke swimming  and today 14 mile bike ride on the canal ....

shorter more intense exercise is better for you in the long-term. marathons and very long exercise deplete your body of energy.

if you really wanna get fit, sprint.

stop. jogging is stupid. i did it for fifteen years. every second day. ran thousands of miles. 5 km every second day. it's a dangerous pursuit. every sweat you are depleting minerals out of your body. Jim Fixx is the famous example of what can happen. swim or learn to swim. it's more fun. less wear and tear. swim for an hour. swimmers use all the muscles too.