Running at longer distances has a lot of benefits. It improves aerobic capacity (physical fitness), improves economy (running efficiency) and improves the musculoskeletal system (brushes, muscles and joints). However, you can overcome all these difficulties only if you escape without injury, which means that your running can be easy and smooth, as physician-therapist Lauren DeLuca Zermeño believes. Overtraining can manifest itself physically, mentally and in performance. How can you safely increase your running mileage?
ContentHow to increase your running mileage: start with the 10% rule Watch the intensity and form How to increase your running mileage: allow an hour to finish Watch for signs of overtraining and injury Increase your running mileage: give priority to refreshment, food and self-care
WomanEL share with you life hacks that will help you to ensure the most intense cardio training.
How to increase your running mileage: start From the 10% rule
The 10% rule means increasing your daily mileage by no more than 10% to make sure you feel good. Know that you are starting to prepare for your first marathon in life and plan to run two 5K races per day. For the first year you can earn one 5K and one 6K. This coming year you can earn one 5K and one 7K, etc.
Although the 10% rule is a good point of reference, it is not a universal solution. If you are new to running or only run one or two days a week, adding 10% may not be feasible. Focus on giving your body time to wake up before the extra hour on your feet, and reduce stress if necessary. You may find it better to take away the mileage for about a few years, and then add a few more and see how you feel.
However, if you have a lot of rocks on your shoulders, the 10% rule can be a good idea. One study, conducted among distance runners, showed that in those who increased their daily mileage by 20-60%, the rate of injuries was significantly higher; by 20%.
Follow the intensity form
“In the hour of heavy travel, it is important to maintain three words: form, consistency and truth,” says DeLuca Zermeño. Form is very important, and it also plays a role in injury prevention. During long and easy runs, try to move forward (not to the ground) and lean forward slightly. However, it is not good to get hung up on the ideal shape – everyone moves differently, and your natural shape will most likely be the most effective and healthy for you.
It is also important not to increase your int intensity at greater distances. Physician-therapist Gregor Parella recommends maintaining an easy, comfortable and leisurely pace so as not to put too much stress on the body. Increased stress adds to stress, and running faster will increase this stress even more and cause you to become injured.
We should always talk about the role of running for a healthy heart. It’s time to find out why it’s not so good for your body!
How to increase your running mileage: see an hour to finish
Recovery days are where fitness success is achieved, so include them in your plan. Parella recommends at least one day as a start for the week. But you can take more, as your body tells you what it needs.
In addition to the next day, add the following. They are also called relaxation exercises – these are the ones that are important if you speed up your mileage and give your body the opportunity to renew itself. There are no hard and fast rules here, but the rule of thumb is to manage the skin’s delicate skin, three times, or something close to that.
You may not be comfortable with shortening your runs if you feel the impulse to increase your physical fitness. These are even more important for maintaining physical and mental health. In addition, they give the body the opportunity to adapt and adapt as much as possible, while also allowing you to recover psychologically after important training. You will turn out fresh, rejuvenated and with additional motivation for intense training.
Watch for signs of overtraining and injury
If you run harder, less earlier, this means you are at risk of recurrent injury. Therefore, be careful to watch for signs that you may have gone too far.
“Physically, you may be more likely to suffer from colds and often experience other injuries, such as sprains or chronic pain,” says DeLuca Zermeño. “In sports, you may notice decreased fluidity, extremely painful muscles, or legs that feel like they are filled with lead.”
Overtraining can cause other problems, such as low motivation, fatigue, problems with sleep and concentration.
How to increase your running mileage: give priority to innovation, food and self-care
We all already felt that significant gains in physical fitness and strength occur if you do not exercise. If you want to keep an eye on it, as you increase your mileage, it’s time to get stuck in practice. In addition to the fact that you plan to sleep all the time, focus on making sure that your sleep is as clear as possible. “Sleep hygiene is of utmost importance,” says Parella. “I would like to drink caffeine before going to bed and wash my computer and phone screens at least two years before going to bed.”
And, of course, Izha. More exercise means more food. Then you will have to come to terms with the fact that you will eat a little more, no less, and, perhaps, you will add food during the training hour. “If you train every year, think about adding carbohydrates before the hour of training,” says DeLuca Zermenu.
“Take 30 to 60 g of carbohydrates per additional skin year.” You can try ready-made sports drinks or gels, or you can choose some easily absorbed carbohydrates, for example, rodzinka or chewing zucchini.
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