Training Tips: Slowly Building
By Sean Run Bum Blanton
So many people run too far, too
fast, too quick. This can lead to limited result, frustration and injury. While I don't think there is a
"magic" number to this, consider the following when trying to build
endurance and fitness:
- Listen to your body more than
anything. Too many people don't allow their bodies time to recover. It is
important to know the difference between soreness and injury.
- Use the law of 10%. Never
increase your mileage by more than 10% from week to week. I like the 4-week block plan. 3 weeks of
progressively getting harder and longer and then 1 all out recovery week.
Sometimes you may be able to go out for 3 hard workouts in a row and then find
you need a break or you could go for 4 weeks straight and not need to
rest. Again, listen to what your body is
- The key to taking a recovery week
is to have other sports or hobbies you do. It makes it easier. For me it’s
soccer, skydiving and eating. Idle feet are the devil's playground.
- Nobody goes and runs a marathon
their 2nd day of running. It can take
months and maybe years to build up to that so be PATIENT. Remember 2 steps
forward and 4 steps back is not the way to go.
Running for fun and exploring
- If you are a numbers/pace/mile
counter/GPS person then plan 1 or 2 runs a week where everything is just
unstructured. Ditch the watch, the phone, all of the gadgets and just go run.
- Run somewhere you've never run
before. Time to hit the trail you've been thinking about for the past couple of
- To keep it fun step out the door
and decide right or left. Then just follow one direction until you come to an intersection and then do the same thing.
I find I get to explore and it keeps things interesting. I do the same
thing on the trail (now please be careful when doing this as it can bit a bit
more dangerous). I might see an old forest service road and just follow it to see
where it goes. I was on the Benton McKaye the other day and followed whatappeared to be an old logging road. I followed this and was lead up to the top
of a peak I began to see old BMT trail markings and followed this until it led
back into the trail some 1/2 mile up. It was a lot of fun as that section had
been re routed and I am sure no one had been on it for years. If you take this
exploratory outlook on running then it will always be an adventure. When it's
an adventure it's not work: It's play.
Post Your Comments