26/11/2021
From the sofa to the marathon: how to increase the mileage of runs correctly
After strict quarantine in many regions of Russia, running has become a real outlet for those who love sports, but cannot go to the pool or fitness club. At the moment, this is not only the most democratic sport, but also the main one available! All you need is to get out of the house and go from a step to a jog!
Agree, it wasn't always easy to train at home. Not everyone has treadmills, and doing exercises between the sofa and the wall without the help of a trainer is an alternative that can quickly get bored in a few months. So hooray for running!
Running is one of the best cardio workouts. In addition, most of the muscles are involved in the process of running, especially the lower part of the body. And it also lifts the mood and awakens energy.
One of the most frequent questions from beginners and amateurs about running is: "how to calculate your mileage correctly, taking into account the level of training?". How many kilometers per week to start with and how often can this figure be increased?
We have put everything in its place and clarified the main points! In this article you will learn by what rules it is best to increase the mileage of running.
We are determined with the goal
First you need to understand why you want to run a lot. Someone dreams of running a marathon, someone argued with a friend that he would last 10 km with him, and someone decided to run to work and back for 20 km a day!
Remember that in order to maintain health, we absolutely do not have to become ultramarathoners, a small mileage and regular classes are enough. But if you still set out to run more, then let's move on to the next point.
Checking available resources
Running loves consistency. Therefore, first you need to understand how much time you have. If you can run 2-3 times a week, this is one thing, and if 5-6 - quite another.
The general principle: the more often you run, the faster you can increase mileage. Fitness will grow rapidly, the body will soon be easy to run the usual distance. You will notice what you want and, most importantly, you can run more.
If your option is the first, and there is not much time to run, then it is better not to chase the numbers. You will just come to your goal a little later.
A leisurely start
So, the sneakers are bought, and you started running. First, alternate running with walking. Remember that it is better to run / walk for 15 minutes than to run for 5 minutes so intensely that you will have to rest from it for 20 minutes on the nearest bench.
Let's start with the time interval of running equal to the segment of a fast step. It is optimal to start with two minutes of running after 2 minutes of walking. Do 5-6 such repetitions.
After 3-5 workouts, you can gradually reduce the step time. After about 4-6 weeks, you will be able to run for 20 minutes at a calm pace, without choking and without taking a step.
Fixing the result
You already run regularly, and the moment has come when it seems to you that it's time to run a couple of laps around the park, and not one, as before. It's time to think about increasing the amount of training.
Be sure to keep track of your weekly and monthly mileage. The golden rule: do not increase your weekly mileage by more than 10 percent from the previous week!
During the week, set aside normal days for running with an average mileage and one day for a long run when you run a longer distance. It is better to choose a day off when you can get a better night's sleep and run slowly.
A long run takes place at a low pulse, up to 140 beats and is aimed at improving the work of the heart and the overall endurance of the body. The training volume is no more than 25 percent of the total weekly volume.
When is the marathon already?
To prepare for serious races, your preparation should be appropriate. For such a start as a marathon, you need to prepare for at least a year, while you will need to run a serious amount.
The most common mistake in this case is haste, which most often leads to injuries and further aversion from running. You can finish a marathon with a smile on your face, or you can die the last 10 km of the distance. When preparing for the marathon, it will no longer be possible to run 2-3 times a week, then you need to fully prepare for the start.
