Running is the kind of exercise that not only improves your health but also enhances your mind and well-being. Whether you are a beginner or a seasoned runner, increasing your running length makes your body fitter and provides more strength. Performing long runs reduces the risk of unnecessary injuries. In this session, we’ll discuss a step-by-step guideline to increase your running length.
Step 1: First, you need to set your mind and goal. Take some time to set an achievable target. Also, set a time frame for this improvement so that your mind can focus on it. To achieve longer runs, you should stay motivated and focused throughout this exciting journey.
Step 2: You should know your baseline. That means understanding how much distance you can run comfortably without facing dehydration, discomfort, injury, or anything like that. You can try running on different surfaces and in different places for the best results.
Step 3: Once you find out your baseline, focus on increasing it. You can’t increase your run by 1 mile a day; it’s not the right approach and may lead to injury. From your baseline, add 10% each week. Then practice it for the whole week and make it comfortable for your body. For example, if you are comfortable running 3 miles per session, add an extra 0.3 miles for a week.
Step 4: When you start adding extra mileage, focus on rest periods during workout time. Also, focus on high-intensity running. High-intensity running will improve your strength and speed significantly. Perform high-intensity running for a minute and take a 2-minute rest, repeating it 2-3 times per day if you feel comfortable for better results. Don’t start high-intensity running right from the beginning. Start with a few minutes of slow running and then follow these steps. Follow this strategy and see the results.
Step 5: Increasing your running length means adding extra pressure to your body. So, listen to your body and pay close attention to its signals. If you feel any pain or discomfort, especially in joints, bones, or muscles, dial back your practice. If you perform while feeling pain or discomfort, you’ll risk injury. This step is important for you. My suggestion is to take rest and recovery when needed.
Step 6: Cross-training is essential when you’re thinking of increasing your running length. After a deep break, when you’re going to perform running, your muscles and joints are not active. To activate them, follow cross-training like swimming, cycling, yoga, strength training, and so on. This will relieve you from injuries and pain.
Step 7: Rest and recovery are crucial parts of running. You don’t need to practice running regularly; it’s not ideal for your health. Take one or two rest days a week for your muscles and bones to recover from the workload. A rest day doesn’t mean sleeping all day. You can walk, do simple yoga on that day. It will also help you build strong muscles and joints.
Step 8: The most important thing is to maintain consistency because it’s the main key to achieving your goal. If you’re consistent in these things, you’ll reach your milestone every week. It’s not a one-day routine; it takes time for better results. So, be patient and trust the process.
If you follow this step-by-step guide, you will reach your goal without injury and pain. So, stay consistent, stay motivated, and most importantly, enjoy the journey. If you enjoy it, nothing can demotivate you.
Happy running!
