When you start running chances are you will tire easily. That’s understandable if you don’t know the proper way to run or how to train your body for running.
Once you have a handle on the basics of running, begin to condition your body for extended running. The focus of this foundational training phase should be increasing distance rather than speed. Exerting too much effort and speed too quickly can lead to burnout, both physically and mentally, and increase your risk of injury.
When you train properly you can begin to see the many benefits of running!
Increase your miles slowly: Runners suggest that if you want to stay away from overuse injuries, you should not boost your mileage, distance and intensity more than 10% in a week. For those just beginning to exercise and run, it is suggested that they increase 5% each week. For example, if your weekly mileage is 10 miles, increase this by 0.5 miles.
Cross Train: For a change of pace, engage in activities other than running. Cycling, swimming, aerobic dance, cross-country skiing or using an elliptical trainer are good alternatives that can help you avoid burnout while continuing to improve your cardiovascular fitness.
In the early stages of running, when you are attempting to build a base, cross training is not as essential. Nevertheless, once your mileage increases and you have your base in place, then it is advisable to add cross training into your routine.
Strength Training: Strength training can be used to increase your productivity and capability. Besides lifting weights or weight machines at the gym, there are other ways to get a good workout. Simple exercises that focus on the muscles utilized while running can be done at home.
Rest and Recovery: Once you’ve reached the walk/jog stage, it’s important to provide your body with adequate time to recover by alternating between “long days” and “short days.” For example, if you run 5 miles one day, then reduce that mileage to 3 miles for the following day.
At the end of the day, be patient in your training. Don’t expect to go from 2 miles to 10 miles overnight. Keep in mind that if you push too hard too soon, you risk injury.
From the National Library of Medicine
