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add on the miles
add on the miles
how do you guys add distance on to your runs because i am finiding it really hard?
As a general rule of thumb for road running, you shouldn't increase your distance by more than 10% every 2 weeks. This is to give time for your bones to get used to the distance. Your muscles may be able to run far but your bones (from your legs to your spine) take time to build up strength.
Obviously if you are running off road then this will be different but i'm assuming that most of the running you do will be on road.
If you are running off road, i.e. cross country, then it is better to increase your time rather than your distance but i'm not sure what the recommended increase actually is.
Hope this helps
Mike
Obviously if you are running off road then this will be different but i'm assuming that most of the running you do will be on road.
If you are running off road, i.e. cross country, then it is better to increase your time rather than your distance but i'm not sure what the recommended increase actually is.
Hope this helps
Mike
Spot on Mike,JumpFreak wrote:As a general rule of thumb for road running, you shouldn't increase your distance by more than 10% every 2 weeks. This is to give time for your bones to get used to the distance. Your muscles may be able to run far but your bones (from your legs to your spine) take time to build up strength.
Obviously if you are running off road then this will be different but i'm assuming that most of the running you do will be on road.
If you are running off road, i.e. cross country, then it is better to increase your time rather than your distance but i'm not sure what the recommended increase actually is.
Hope this helps
Mike
Another lad asked a similar question on the RAF section. Here's the link. http://www.mfat.co.uk/forums/viewtopic.php?t=15652
No point rushing it mate will take you much longer if you injure yourself than progressing corectly. Try ciruit training it will really help with your CV . Personally I used a boxing gym got me fit in no time!
All the best, Bird
On the road to recovery.
Personally I prefer distances over times but I can't speak about time training as I've never done it.
Try not to plod around the same circuits or simply add on a little here or a little there.
Variety is the spice of life and so mix the training up. You'll get faster by adding speed sessions, you'll get more stamina by adding in endurance sessions and don't forget to throw in sprints and hill work too for the added benefit. Finally, best effort runs on 3 and 6 milers.
As the chap before eluded to, try cross country too if you can.
I have used this and very much enjoy running even though i may not be particularly good.
Just a suggestion
Speed sessions: Get a route of 400 - 800m and run each as fast as possible with 1 min rest between reps, start on 8 reps and build to 10-12 reps
Endurance sessions: Run further than normal but at about 60% of the speed. This helps your body become accustomed to the distance and to getting the lactate out of your legs - this is a plod
Sprints are simply shuttles as you do at school and for hill work you can do any of the above on hilly ground.
Listen to your body, don't overtrain and remember if you really can't be bothered or are tired then there's no point going out for a half-arsed effort or doing yourself in because you're too stubbourn to admit you need a break. We all do it. Don't feel guilty just don't make it a regular thing and ensure that when you train you train your hardest.
It's just an opinion, best of luck
Try not to plod around the same circuits or simply add on a little here or a little there.
Variety is the spice of life and so mix the training up. You'll get faster by adding speed sessions, you'll get more stamina by adding in endurance sessions and don't forget to throw in sprints and hill work too for the added benefit. Finally, best effort runs on 3 and 6 milers.
As the chap before eluded to, try cross country too if you can.
I have used this and very much enjoy running even though i may not be particularly good.
Just a suggestion
Speed sessions: Get a route of 400 - 800m and run each as fast as possible with 1 min rest between reps, start on 8 reps and build to 10-12 reps
Endurance sessions: Run further than normal but at about 60% of the speed. This helps your body become accustomed to the distance and to getting the lactate out of your legs - this is a plod
Sprints are simply shuttles as you do at school and for hill work you can do any of the above on hilly ground.
Listen to your body, don't overtrain and remember if you really can't be bothered or are tired then there's no point going out for a half-arsed effort or doing yourself in because you're too stubbourn to admit you need a break. We all do it. Don't feel guilty just don't make it a regular thing and ensure that when you train you train your hardest.
It's just an opinion, best of luck
Some good advice there but with the point above it's worth mentioning that doing a weekly 'long run' should only be done when your body is attuned to running and should never be a lot more than your normal run distance/time. Your bones really do need to be used to running before attempting long runs as they will suffer (as i know from bitter experience) if you do too much too soon. Bones take a lot longer to heal than muscles!TT wrote: Endurance sessions: Run further than normal but at about 60% of the speed. This helps your body become accustomed to the distance and to getting the lactate out of your legs - this is a plod
Most runners do a long run as it is a great way to improve your running fitness, but it's always a good idea to then have a rest day the day after the long run to give your body chance to recover.
I only run cross country at the minute whilst the weather is still making the ground very boggy. I have a really boggy hill near to my local woods which is great for speed/hill work. The 'boggyness' really saps strength and so builds up lots of strength in your legs. Hill running also works the same muscle groups as when you run on the flats but acts like a speed work session making overall running fitness much improved. Both of these factors combined (boggy ground & on a hill) really makes for a fantastic workout.
Unfortunately the XC season finished last month so there aren't many races around but i'd still advise getting down to your local running club and getting some top notch advice from them. Most also do speed work sessions once a week.
Here are a list of UK clubs:
http://www.runtrackdir.com/ukclubs/
Mikey
