How To Increase Your Running Mileage

I know a lot of people have started running during lockdown, whilst another group, myself included, found running through this time quite stressful and so fitness and mileage dropped.

马拉松的目标在2021年的春天,我trying to increase my mileage to a solid 30 miles per week consistently before I start a marathon training cycle. I’ve been using a combination of the Peloton guided runs, easy runs and run/walks to build up my mileage. Each week I have a weekly mileage goal in mind, and then run what I feel like each day (or ride instead of running!). However, I want to get used to following a bit of a plan before starting marathon training again, so this week I’ve set myself an outline to hit 20 miles. You can follow mymanbetx2.0手机版

如何提高运行里程万博开户
增加你的跑步距离万博开户

Whether you’ve completed Couch to 5K and are looking to take a step up in distance, or you’re coming back to running after an injury or just some time off and are building back up to longer runs, it’s really important to build up mileage slowly and not jump up in distance too much in one go. Doing too much too soon can increase your risk of running injuries or burning out.

  • Don’t increase your mileage too quickly
  • 包括易道和休息日
  • Listen to your body, back off if you’re struggling with the extra mileage
  • 找到适合您的里程!

多少里程是正确的?

Some people thrive on 12 miles per week, some on 102 miles per week. Honestly it all depends on the individual, their goals and their other life commitments. Personally I run best around 30-40ish miles per week, more than that and I struggle to fit all my runs in (and forget about strength training!).

我最喜欢的训练周期是我Berlin Marathonwhere I only ran three times per week, maxing out about 35 miles. I’ve also run a couple of 50 mile weeks when training for theEdinburgh Marathonlast year.

如何提高运行里程万博开户

How To Increase Your RunningMileage

Build Up Slowly

一般的建议是按照10%的规则,由最大的每周10%的速度增长的一周周里程(当你建立你的体重这也适用/销售代表时,力量训练)。所以,如果你已经习惯了运行每周20英里,你万博开户会添加两个以下星期等,那么下周另外两个多英里。

你也可以做到这一点的运行时间,而不是总的运行里程的条款。万博开户对于那些谁列车分钟,像许多沙发到5K的应用程序和马拉松训练计划,你会更多的10%的时间添加到您的整体每周运行时间。

如何提高运行里程万博开户

增加你运行的长度

通常,当你建立你的长期运行时的马拉松训练,你会通过每周1-2英里增加此运行。如果你已经在每周安排一个较长的运行,你可以每周增加一点点额外的里程,并保持您的跑步休息,因为他们是。另外,您可以添加1英里的你的两个周中的短版活的建设总体里程。

Add Extra Runs Into Your Week

添加在每周额外的2-3英里容易运行,这可能是在一天,你通常会做你的交叉训练,或者你已经运行使其成为双润天的一天。只要记得把它容易!我个人一直在使用一个运行散步让事情变得超级简单,并帮助我每星期跑多英里。

Increase the Number of Days Per Week That You Run

你每周当前运行3天吗?万博开户你的计谋ld increase the number of days you’re running to 4 or 5 days/runs per week and split your current mileage up between these days, plus an extra 1-3 miles.

When marathon training, I’ve followed training plans that have anywhere between 3 and 6 runs per week, I think 5 runs is about my sweet spot. Building a base is a great time to establish the number of days that are ideal for your lifestyle (and body!). I know right now life isn’t exactly normal so things might change in the future, but creating a habit to run four or five times a week will stand you in good stead fo future training.

Follow a Plan or Use a Coach

If you’re increasing mileage then following a plan can help do it safely and successfully. For those that have completed theCouch to 5K planand are looking for support when increasing running time might like theCouch to 5K+ app。There’s also a10K Trainerfrom the makers of C25K that has a lot of good reviews from those that have transitioned from the 5K to 10K distance.

For those looking to increase to a half or full marathon distance, or in fact any distance between 5K and 26.2, then I really likeHal Higdon’s training plans。I used the新手至尊培训计划我的first marathon, it was 30 weeks and started with running 1.5 miles.

If you prefer or have a big goal that you’re working towards, you could find a coach to help increase your mileage. Check out this post aboutworking with online running coaches

如何提高运行里程万博开户

If you’re increasing your mileage, then you might want to think about what trainers you’re wearing. You should be replacing your shoes every 300-400 miles. Have a look at my post on theBest Running Trainers For Beginners

4 Comments

  1. Danni
    2020年6月22日/ 3:58 pm

    真正有用的帖子查理!曼彻斯特马拉松应该是我的第一个马拉松,所以我就到20英里,然后再慢下来了锁定。我一直在合理的基础,我现在希望重新开始培训计划。3天计划运作良好,对我来说30英里这听起来类似于您柏林培训高峰。你可以共享时使用的这场马拉松式的,请计划?谢谢

  2. 卡伦·弗拉纳根
    25th June 2020 / 11:32 am

    Who takes your photos while you are out running, I just love the action shots.

    • charlotte
      作者
      25th June 2020 / 8:35 pm

      Thanks! These were taken by my Mum! x

  3. Prateek Mishra
    27th June 2020 / 4:42 am

    Wow that’s amazing.. plz do let us know if you can collaborate with ushttp://www.athletico.in

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