Experts are big fans of this approach for two reasons: 1 To avoid burn out, 2 To prevent injuries. If you start off running four or five miles and hate every minute of it, the likelihood of lacing up again is slim.
This approach will also help your legs get used to running for long periods of time, strengthening them for endurance. This 8-week training program can help you tack on more miles as you train for your next race. Is it to lose weight, indulge in carbs, run a marathon or let go of stress? Whatever your reason, keep it in the back of your head. Let music push you through the toughest runs. Listening to music can help with picking up the pace and letting go of negative thoughts.
Need a few song suggestions? Check out this epic playlist that will keep you going from your first mile to your last. Keep running simple. Aaptiv has strength training and yoga workouts you can do in app now. They also practice self-care, in terms of getting enough sleep, skipping workouts if sick , using a foam roller to release tight muscles, eating a nutritious diet , drinking plenty of water , and taking rest days, when necessary.
You left a little in the tank, and this will be a good start for your recovery towards the next jog. Prevent and get rid of lower back pain with these four core-strengthening exercises. Repetitive movement can cause tightness in the hip flexors, but these stretches can help relieve pain. Welcome to the guidebook to your healthiest life. Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts.
Subscribe now for a weekly dose of inspiration and education. Written by Julia Dellitt. Trust that running will get a little easier, over time. Understand that setbacks happen. Try to avoid running too hard, too fast, too long—or too much. Why does this happen? Overtraining and low blood sugar. Being able to run in a sustained way, without stopping is a landmark. In recent years, with the introduction of Couch-to-5k and ParkRun, that threshold is emphasised around the 5k or 3-mile point.
After reaching that level of fitness, additional factors make running hard such as: increasing speed, increasing distance, running uphill, running into the wind and running on heavy ground, such as mud or soft sand. I can remember the first time I ran. I mean the first time I ran after deciding that I was going to start running as an exercise. I was about 30 years old. I had been running in the gym, on a treadmill, as part of my lunch-break routine.
I ran for about 5 minutes as a warm-up, on the flat with no incline set. The only sensation of speed is the rate at which the belt passes under your feet and of course the read-out from the screen. Or, occasionally, how far across the room you end up when things get out of shape. If you can stay on your feet, treadmill running is a very disconnected sensory experience compared to running across open ground.
No passing scenery, no wind in your hair, the same ugly face in the mirror. My exercise routine began after I changed from a physical job to a largely desk-based job. So I joined a gym and worked-out in my lunch-break. The gym instructor suggested I might like to do the local Fun Run. The person that jogs 5 minutes on a treadmill as a warm-up and then does most of his work-out sitting down on exercise machines?
Could I even run for 10k? My first outside run was from my home, a short jog for less than half a mile, then down the hill, turn around, back up. All in all, about 1. It was easy, to begin with. That easy first half mile was similar to what I was familiar with on the treadmill, I was hardly out of breath, but it was pretty much all downhill.
Less than 50 metres into the hill, I was finished. Not finished as in back home and feeling smug. No, finished as in I could not run another step. I walked up the hill and just about managed a jog home when the road levelled off. I was spent, exhausted. A year-old, seemingly healthy, wrecked by trying to run further than I had done since childhood.
Worse was to come. I had discovered two things: running was far from easy and I had no natural talent for it at all.
There were a few, more than 10, feet of climb. And a mile fell-race that was more depleting than probably all the marathons. Not one of those was easy. Neither the 1-mile track races nor the metre repetition training. I even won a local mile race; it was very low-key, I chose wisely. Running at those events was far from easy and I certainly suffered more than I did on that first attempt of 1.
Likewise, the training. I did have periods when I trained quite hard for a 3rd-rate runner. My fastest marathon was managed on the back of training weeks of miles, with plenty of speed-work mixed in. Running for 10 miles was absolutely easy. Your experience will probably be rather different to mine. There will be similarities, because the more you run, the more able to run you become.
They could jog around the track at a very easy pace or even walk. But, because they are there for a reason to get fitter , they tend to push themselves, often well out of their comfort zones. A 3-mile run might be beyond you right now and perhaps, the very act of running for more than half a minute is a challenge. But after just 3 or 4 weeks of running, it could be a breeze. We are all different, we have different responses to training, different physical make-up and significantly, different levels of motivation.
As we get older, our bodies take more time to recover. So, in that respect, running does get harder as we age. But, we also become more psychologically mature and perhaps our motivation to run changes. When once we were motivated by improvement and new PBs, now we can be motivated simply by the fact that we are able to get out there and run. Those who start running in later life can actually keep improving for a significant time.
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