Slow and steady like the tortoise or fast and reckless like the hare? That's the question that I'm posing to myself right now.

My problem is that I'm really chomping at the bit to increase the duration and frequency of my cardio workouts. I'm currently about 2 weeks into a 6 week program to "condition the base" of my cardio program. I'm doing about 15 minutes, 3 times a week at 60% intensity but I really feel like I could easily do 30 minutes or more at a time. With each workout, I find it harder and harder to hold myself back. The only thing restraining me is the concern that, by increasing the frequency and duration of my workouts too rapidly, I will put myself at greater risk of sustaining an overuse injury.

So, I need some advice. Should I throw caution to the wind and just start ramping up the frequency and duration of my workouts or is a slow, methodical progression the way to go? I'd also be interested in hearing from anyone who has suffered an overuse injury via cardio training.

Slow and steady like the tortoise or fast and reckless like the hare? That's the question that I'm posing to myself right now.

My problem is that I'm really chomping at the bit to increase the duration and frequency of my cardio workouts. I'm currently about 2 weeks into a 6 week program to "condition the base" of my cardio program. I'm doing about 15 minutes, 3 times a week at 60% intensity but I really feel like I could easily do 30 minutes or more at a time. With each workout, I find it harder and harder to hold myself back. The only thing restraining me is the concern that, by increasing the frequency and duration of my workouts too rapidly, I will put myself at greater risk of sustaining an overuse injury.

So, I need some advice. Should I throw caution to the wind and just start ramping up the frequency and duration of my workouts or is a slow, methodical progression the way to go? I'd also be interested in hearing from anyone who has suffered an overuse injury via cardio training.

If you are going with 60% intensity then you should stick to longer duration. 15 minutes at 60% is not enough. I can do at least an hour at 60%, so I have been doind it at about 70% for 45 minutes (I mean running).

If you are pressed for time then do HIIT for 17 minutes (don't forget to warm up and to coo down.

This is my suggestion.

Just to elaborate on the "condition the base" thing. Prior to starting cardio 2 weeks ago, I had never done any sort of intensive cardio training. I'm planning to build up to the sort of levels you described, d_samuylin, but as I said, I'm worried about suffering an overuse type injury if I progress too quickly.

Psychologically, the potential risk seems worth it right now, but I'd just like some more informed opinions.

Just to elaborate on the "condition the base" thing. Prior to starting cardio 2 weeks ago, I had never done any sort of intensive cardio training. I'm planning to build up to the sort of levels you described, d_samuylin, but as I said, I'm worried about suffering an overuse type injury if I progress too quickly.

Psychologically, the potential risk seems worth it right now, but I'd just like some more informed opinions.

What are your stats and current physical condition? This is important in terms of what ype of excersise you are doing.

What type of cardio are you doing?

If you're running I would say slow and easy is the way to go because of the pounding it puts on your body.

But if your riding a stationary bike or an eliptical trainer I would say that it's safe to increase.

I wouldn't try to boost right up to 30 min though. Give yourself a week at like 20 or 25 min. And see how it goes.

I doubt doing cardio 3 times a week will result in an overuse injury, especially at 60% 15-minute sessions. You are wise to start slowly, however. I know it's tempting to "go for it" but rather than suddenly double up your sessions, try adding 5 minutes a week for the next 3 weeks, maybe upping it to 65% if you're really antsy to get going.

And always, ALWAYS stretch, especially postworkout. It's one of the best ways to prevent injuries.

Thanks for the feedback, everyone.

Sorry for neglecting to provide some background info.

Anyway, I'm 22, 5'9", 170lbs. My resting heart rate is appx. 60bpm, measured first thing in the morning. I'm currently riding a recumbent exercise bike for my cardio training.

I'd like to chime in cuz this is kind of my forte....(cardio guy)...

My old cross country coach told us cardio training (running) is like building a pyramid. Without a solid base...it'll topple over easily. So the key is to create a solid "base" for your body by running (biking)...etc...very slowly, (50-60%) but for LONG periods of time. At least 40 minutes....At the end of a 4 week period....you should be able to complete this slow pace for an hour, if not, your starting out too hard. Then, as your body gets stronger in terms of muscle density, tendon strength, lungs, and heart...you can put some speed and intervals into your regimen. Adding the high intensity work on your joints without a solid base is a sure way to put yourself at risk for injury or burnout.....

Never stretch your muscles before they are warmed up. People always got this misconception that warming up means stretching the muscles even before they started running. This will make u more prone to injury than not stretching. Instead, jog for at least 5-10mins, then stop to stretch your muscles, then only you continue to run.