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Posted by on Feb 27, 2017 in Running

How to Increase Your Distance with Each Run

Here’s what happens when you’re on a running program. You achieve a distance and pace that you’re comfortable with. When you’ve run for a while at this mileage, you find yourself getting too comfortable. At that point, you want to increase your running distance.

But how do you increase your running distance with each run? It’s possible to injure yourself if you run  too far, too fast over the previous day’s mileage. Instead, there are tried and tested ways to gradually increase running distance on a day to day basis.

Tips to Increase Your Distance Gradually

The Ten Percent Rule: Experts will recommend something called the 10% rule. This is a rule that states you should increase your mileage in increments of no more than 10 percent. In other words, if you run 10 miles a week, you should only run 1 more mile in the next week to stay safe.

If you’re a newbie, then it’s best not to increase how far you run every week. Let your body adjust for three to four weeks. Then you can go on and add mileage.

What about on a day-to-day basis? Let’s take at the 10 mile weekly mileage example. If you run three days a week and you want to increase your mileage by 10 percent this week over the week before, run a third of a mile more each day that you run.

Another way to increase your mileage is to add another day to your weekly running schedule. In other words, if you run 3 days a week with a pattern of 3 miles, 4 miles and 3 miles, you can add another day to your routine. On this day you can run another mile. In this way, you can slowly increase your mileage without sustaining injuries.

In the next week, you can add another mile to your routine. This may seem like a slow increase, but in only eight to ten weeks, you could find yourself running 20 miles in a week. From there, the sky is the limit.

A note about running shoes

When you’re trying to increase your mileage, make sure that you have a few good pairs of shoes to help you. You can alternate shoes to give your legs an easier time in adjusting to the increase in mileage.

Always make sure that you’re comfortable with the last day’s run before you run more during the next run. And never forget to give your body a day in between to rest and recover from the exertion.

 

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Posted by on Feb 27, 2017 in Running

How to Start Running: 15 Things You Need to Know

So you’ve decided to run on a regular basis? That’s fantastic. Running is great for improving your cardiovascular fitness, strengthen muscles and build strong bones. Of course you burn plenty of calories and reach a healthy weight.

But it’s not a good idea to go out and start running as fast as you can immediately. You’re likely to sustain injuries if you start suddenly. Here are a few tips to help you start running, so that you can gradually build up speed and stamina, feel stronger and stay safe.

15 Things You Should Know About Starting to Run

  1. You can start with around 30 minutes a day about three times or five times a week.
  2. Don’t start running too far right at the outset. Start by running about 20 minutes at a time. Slowly increase how much time you run for.
  3. If you find it hard to run continuously right at the start, try running for four minutes and then walking for one.
  4. Beginners don’t need to worry about how far they are running. Instead, pay attention to how long you’re running.
  5. Buy a good pair of running shoes. They should be shoes that are meant for running, since these shoes are designed to absorb the impact of running and protect your feet from injury. Keep in mind that running shoes are different from tennis shoes, walking shoes or cross-trainers.
  6. Women should also invest in a good quality sports bra that will keep them dry and well-supported.
  7. You will find your legs getting sore in the beginning. This is normal. As you keep up the routine, the soreness will vanish pretty quickly.
  8. A common injury that runners sustain is shin splints, caused by wearing wrong shoes or running too hard. If you feel acute pain anywhere, let your body rest for a few days.
  9. To set your pace, try to talk while you run. If you can manage to do so without getting out of breath, your pace is good.
  10. Treadmills are good for bad weather. They also let you ease into faster speeds.
  11. Running uphill can burn calories and build up leg strength. Run with short strides when running uphill.
  12. Side stitches when running are caused by a lack of oxygen. Breath hard and slow down until the stitches vanish.
  13. You need plenty of proteins and carbohydrates for your regular runs. Eat high-energy, healthy foods like whole grains, vegetables and fruits.
  14. You can stay motivated by joining a local race with a set goal.
  15. You’ll lose weight as you run, as long as you lose more calories than you eat.

Good luck with your first run!

 

 

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