Note: Remember to properly assess your current fitness level and decide on goals before choosing which workouts to do (and how intense they should be). Here are some example running workouts in each of the four main endurance-building categories. To build endurance, you need a combination of a few different basic running workouts. If I could do it all over again, I would have built a better running base and increased my endurance with one of these following workouts.Īnd Now: 6 Running Workouts for Long Distance Runners Why? Because I focused on the wrong goal (for running). The next race was slow, and my legs were sore. Guess how much time that took? About 30-45 minutes a day, 5 times a week. Because my wedding was coming up, and who doesn’t want nice arms in a wedding dress? Step 2 is choosing a workout that supports that goal.įun story: After training for a 10 miler last year, I wanted a short running break and decided to strength train my arms. Those aren’t the only two goals for running workouts but you get the point. Is your goal to strengthen your hips and legs to avoid injury? Or is your goal to beat a PR (personal record) and run your next race super fast? There are tons of workout options available, and which one you do depends on your goal. Here is a simple RPE chart: Image credit: Īnd here is a more detailed chart, which includes notes on what you’re training in each zone, and examples exercises: Image credit: Rate of perceived exertion is a measure of intensity of exertion during exercising based on how you feel. Rate of Perceived Exertion – What is That? This post focuses on running workouts, but check out Strength Training for Runners (8 Easy Moves) if you want strength workouts, and Cross Training for Runners, Hidden Secrets Revealed if you want a variety of non-running workouts. And that means doing more than just running (sorry, it’s true). It’s totally awesome…right?!! □ □īut still, you need to properly prepare your body for distance. The short answer: to build endurance, strength and speed.Įndurance essentially means being able to withstand long durations of pain or trial.Īnd what else is running 3-26.2 miles besides pain and trial? Why Do Long Distances Runners Need Running Workouts? Think 5 milers, 10K’s (6.2 miles), 10 milers, half marathons and even marathons!īut either way, feel confident in calling yourself a long distance runner if you run 3 or more miles at a time. However, many runners who identify as long distance runners (likely) run more that. Long distance running is typically defined as running 3 or more miles. Learn more about long distance running, why running workouts are crucial, and what workouts to start with! And it could have SO easily been prevented by doing supplemental running workouts. In fact, I ignored all running workouts while training for my first 10 Miler. When I first started running long distances, I had no clue about running workouts.
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