The Day After the Nike+ Human Race 10K
All right, Chicago. You've cooled down and stretched out. You've taken your day off to recover. Now, no more excuses. Who's ready for the next big race??
At some point, almost every runner wants to run farther. You complete one mile, you want to try two. You reach three miles, five seems possible. Well now you crushed 6.2 miles, what's next?
Adding distance to your routine is smart because it improves fitness, builds endurance and burns calories Every other week, try running "long"--that is, any distance beyond your usual miles. If you usually run three, start at four miles. Your goal might be to reach an hour, run 10 miles, or work toward a marathon. But remember to train smart to avoid injuries:
Slow and steady wins the race
Taking your speed down a notch or two gives you energy to go longer. Add about two minutes to your usual pace. For example, if you usually run three miles in 30 minutes (10 minutes per mile), expect to run four miles in 48 minutes (12 minutes per mile) or longer.
One potato, two potato...
Adding miles too quickly can lead to burnout and injury. So increase your long run by no more than one to one and half miles at a time.
Saturdays are for long runs
This gives your body time to recover, which reduces injury risk.
I walk the line
A six-mile run with walk breaks still gives you six miles of endurance. The benefit? More energy for your run and a faster recovery.
Chatty Cathy
You should be able to talk in complete sentences while running. If you're gasping for air, you're definitely going too fast.
I'm my own worst enemy
Some beginner runners are actually physically fit enough to run a certain distance, but they don't have the confidence or mental strength to push themselves farther. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with other people.
Every little step...
Having very short-term goals to work toward can also help with the mental challenges of running longer. Your goals can be as simple as, "Run to the next stop sign" (and then the next stop sign, and the one after that). As long as it keeps you moving, it doesn't matter how lame or uninspired your goal might seem.
All right, Chicago. You're 6.2 miles down. Let's train for the next race!
At some point, almost every runner wants to run farther. You complete one mile, you want to try two. You reach three miles, five seems possible. Well now you crushed 6.2 miles, what's next?
Adding distance to your routine is smart because it improves fitness, builds endurance and burns calories Every other week, try running "long"--that is, any distance beyond your usual miles. If you usually run three, start at four miles. Your goal might be to reach an hour, run 10 miles, or work toward a marathon. But remember to train smart to avoid injuries:
Slow and steady wins the race
Taking your speed down a notch or two gives you energy to go longer. Add about two minutes to your usual pace. For example, if you usually run three miles in 30 minutes (10 minutes per mile), expect to run four miles in 48 minutes (12 minutes per mile) or longer.
One potato, two potato...
Adding miles too quickly can lead to burnout and injury. So increase your long run by no more than one to one and half miles at a time.
Saturdays are for long runs
This gives your body time to recover, which reduces injury risk.
I walk the line
A six-mile run with walk breaks still gives you six miles of endurance. The benefit? More energy for your run and a faster recovery.
Chatty Cathy
You should be able to talk in complete sentences while running. If you're gasping for air, you're definitely going too fast.
I'm my own worst enemy
Some beginner runners are actually physically fit enough to run a certain distance, but they don't have the confidence or mental strength to push themselves farther. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with other people.
Every little step...
Having very short-term goals to work toward can also help with the mental challenges of running longer. Your goals can be as simple as, "Run to the next stop sign" (and then the next stop sign, and the one after that). As long as it keeps you moving, it doesn't matter how lame or uninspired your goal might seem.
All right, Chicago. You're 6.2 miles down. Let's train for the next race!
