Tag Archives: running

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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Your 12 Week 10K Training Program

gilly No Comments

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 Clear Running Goals and Plan 

Your 12 Week 10K Training Program  

Your 12 Week 10K training PlanWeek 1 
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run
  • Thursday Rest and Walk for 45min.
  • Saturday rest
  • Sunday is the long run 5.5K
Week 2


      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest
      • Sunday is the long run 6Km
Week 3
      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest 
      • Sunday is the long run 6.5Km
Week 4 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 6.5Km
Week 5
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 7Km
Week 6 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 7.5Km
Week 7 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8Km
Week 8 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 8Km
Week 9 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8.5Km
Week 10 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest
  • Sunday is the long run 9Km
Week 11
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 9.5Km
Week 12
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/Km run
  • Thursday Rest / Walk for 1hour
  • Friday a walk for 1hour
  • Saturday rest
Important Things to note:  
      • You can change your days around to
        suit your schedule. For example if you want to start your training program week on a
        Sunday and end it on a Saturday it is perfectly fine. 
      • On your rest days, pay attention to
        the way your body is feeling. If you are not able to cross-train,
        strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your
        body time to heal. Do not forget to stretch before and after!
      • On the walk days make sure your walk is leisurely. 
      • The long runs on Sunday should be
        slow…Map your run before you go out and train running without a watch. -Not
        knowing your pace will make the run more enjoyable knowing that you can
        go slow…
      • The two other running training days of the
        week, mix them up – run hills, a tempo runs, speed drills. Alternate
        weeks, example do not do hills two weeks in a row.
      • The week of the race, train gently and relax. 
      • Go to where the race is and get familiar with it by walking and/ running it. 
      • Figure out what you are going to wear for the 10k . 
      • Go over the 10K race in your head before hand. 
      • Ask yourself pertinent questions
        about the 10K race.  Example: When are going to speed up? How do I want to
        start? Are you going to walk some of the race or run/walk? If you
        trained with a friend are you going to run the whole race with your
        friend?
      •  Have a blast running your 10K and rest the next week with no running!

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How Do You Breathe When Running?

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How Do You Breathe When Running?

Shortness of breath while running can be a common occurrence that happens to a  beginner runner and even an experienced runner. It is a natural symptom that happens when you overexert yourself.  There are reasons for this and ways to control this.

How do you breathe when running?Monthly Challenge - RunningMySpace
Read on and I’ll show you how!

Reasons For Shortness Of Breath

There are many reasons for shortness of breath while running. Most of them are normal, but some may be something you should keep a close eye on and others need immediate attention!

The Most Common Reason For Shortness of Breath

You are running too fast for your anaerobic threshold.

Meaning your muscles aren’t getting enough oxygen, so an increase of carbohydrates are burned to compensate this process.

Your muscles then produce a waste product called lactic acid, this lactic acid influences the increase of carbon dioxide; leaving your lungs working very hard in taking in oxygen with expelling increased amounts of carbon dioxide. Hence this causes you to breathe heavier and with more discomfort.

Running too fast too soon is hard on your whole body!

Typical Signs of shortness of Breath

breathing fast
unable to speak normally
using the neck and chest muscles to breathe
improper posture
color change in face red/pale

 How Do You Breathe When Running?

Run in a 2/2 ratio – run two step breathing and two steps breathing out. For a slower running 3/3.
Run at a speed that is slow enough to carry on a conversation.
Run standing upright not bent over.
Warm up with a walk and stretches.

Symptoms to watch for:

Coughing
Wheezing
Tightness in chest

Reasons:
Asthma or Allergies – Exercise Induced Asthma, which can be relieved with a puffer.
Chest cold/pneumonia
Chest injury
Out of Shape
Always check with your doctor before doing any exercise program!

When Shortness of Breath is Dangerous:

Causing pressure in the chest or pain
Pain in the arms
neck
jaw
If symptoms persist more than 5 minutes after, seek immediate medical attention. You could be having a heart attack!
These symptoms should never be taken lightly. Even if you feel these once before, during or after a run you should contact your doctor immediately about the situation.

Most times shortness of breath can be alleviated when you stop running or switch your running to a walk. A good word to note is to listen to what your body is telling you. If there is a pain, stop…Pushing past the limit could set you back to a point of not enjoying a running program.

Please leave a comment in the comments section if you’ve had problems with breathing and running before.

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