Tag Archives: marathon

When To Take A Break From Running

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When To Take A Break From Running

As you become a happier and more relaxed runner, you will feel and see the rewards in getting fit.

  • You’ll feel strong
  • look more toned
  • have more energy in your day.
  • If you do races, you might even find yourself getting faster.
  • If you’ve been trying to take off some weight, you’ll find you’ve finally met your healthy weight.

But sometimes you aren’t seeing the results you should be seeing from running…

If you aren’t seeing the results you want, it could be you aren’t consistent enough with your running, eating healthy or following the correct race training for your abilities.

Or it could be you are running too much!

It could be you are running too much or overtraining for your race and not giving yourself a good enough rest.When to take a break from running

This is a common situation that gets ignored from a lot of runners who get caught up in getting out there every day and not listening to their body.

It’s important to pay attention to the way you feel and have running rest days per week. 

“Is it ok to take a day off from running?” 

Absolutely, your body builds muscle and strength on your rest days. A stronger body avoids injury. You don’t want to run into injury problems later and have to interrupt your training by taking a month off from running.

How long does it take to lose running fitness?

You can take up to 3 weeks off. They way I feel it out is the closer I get to those 3 weeks off the harder the training is going to be when I return.

I sometimes get exhausted training for my ultra marathons. Taking a week off during marathon training is my best solution and I feel refreshed and ready to tackle anything after returning to running after the break!

Have you had a problem with exhaustion and running? Leave a comment, I’d love to know what you’ve done to solve this problem.

Long Distance Running Training for Beginners

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Long Distance Running Training For Beginners

So you’ve been running for 3 months now and you’ve decided you want to run longer distances…
Imagine…You… Running 10 kilometers or longer and feeling great!

 

When you’ve finished reading this post you will understand what kind of plan to look for while adding more mileage to your runs.
The road isn’t as long as you think it might be,
knowing a few rules before you start will give you a crystal clear vision on how you tackle distance training and even maybe running a marathon!
Learn distance running training for beginners

Following simple rules for long distance running training for beginners.

  1. you need to have a structured running training plan, with recovery days and cross training days so that your muscles rest and you get better performance
  2. the running training plan needs to emphasize training for a longer term period
  3. The training plan needs to be prioritized for the right age group, fitness level, and experience

 Let me explain…

A structured running training plan is so important because it focuses on your goals! You know what you want to achieve and what you have to do to achieve it. If you want to be able to run for an hour by next month and you’ve been running only a couple of weeks…

A good plan will tell you… “That’s not going to happen!”

A good plan has to be tried and tested so that you achieve optimal results. The plan will tell what days to run, how many days to run, what days not to run, and what days to cross train. Following the plan makes training for beginners easy and motivates you to upgrade when finished and move on to the next plan.


Long distance running training for beginners…

It should not be just long mileage training, but also gradual training that is long term. If you started a program that ends at the 6-week mark, it’s time to do the next program that goes another 6 weeks and so on. Some programs are in 12-week increments, it completely depends on what type of program you are doing. If you wanted to run for 1 hour and you are only able to run 30 minutes…

You need to find a 12 Week 10K Training Program that focuses on gradually running up to an hour or more. (10 Kilometers) I find the best long term running training programs are ones that are set up in increments through the year. (For example quarterly) As you progress to longer distances, expect that your plans for training will be for longer periods. (10 to 12 weeks)

A program that focuses on gradually running up to an hour or more. (10 Kilometers) I find the best long term running training programs are ones that are set up in increments through the year. (For example quarterly) As you progress to longer distances, expect that your plans for training will be for longer periods. (10 to 12 weeks)
 
Many of you are running in your 40s, 50s even 60s…

It’s never too late to start running.
One of the most important things I must emphasize is overload.

When a new runner is given a training plan and tries to run 10 Kilometers, it is important that experience, age, and fitness level be taken into account. A training plan for a 20 year will be slightly different than a training plan for a 50-year-old.  The older you are, this less jumping around you’ve done in the last 20 years! Your level of fitness will be different and you may have added health issues.

It’s exciting to move on to the next stage of running!
Yes, if you run and train for long distances you will be able to run 10Kilometers,  a half marathon, marathon or even ultra marathon, but always make sure that you have found a great plan that is good for you.

Remember to pay attention to what your body is telling you so that you can adjust your plans otherwise.

Please leave a comment in the section below and let me know what you think!

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