HOW FAR SHOULD ONE RUN?
When pushing our limits, we possibly go through mental and physical obstacles. It happens in training sessions. One needs to apply various techniques for making longer and more enjoyable runs with fun. Most runners dislike pushing themselves to the limit by covering very small mileages. Maybe they fear boredom or pain that’s likely to be experienced when covering long distances. The main thing is moderation- go slow. You need patience and enough time to run longer. Therefore, the best tip is taking a gradual approach to avoid overusing some body parts. Basically, involving some body parts when running may cause overuse injuries. That's why you need sneakers like basketball. But why wear basketball shoes? They have great cushioning to protect your feet and joints from pressure experienced when running.
Determining the best distance for running, especially beginners, can be very challenging. We've got several factors to put into consideration. For instance, the terrain, climate, fitness level, among others. Of all the named variables, your body's fitness is key in figuring out how far you can go. That's why you should start by building your fitness before testing to see how far. Let's go through the following discussion on a good distance you can cover when running.
When starting to follow a running program, there are some rules that need to be put in place for making it easier. Below are some of them. They include;
Fitness is essential to most activities the body engages in, be it running, playing games, and others. Before setting yourself to run or the miles, you can cover, first build your fitness level. Get an expert to evaluate your fitness level. You should walk at least 30 minutes thrice every week, then next is the running program. After establishing your capability in walking, you can now be sure of running.
Don’t count miles but the time
Beginners in running go wrong by focusing on the covered distance, thinking it's what determines success. Following the walking time as earlier said, incorporate running by giving it its time during that session. If you do this daily, you can potentially firm it making the walking time converted into running. By doing that, you can easily assess your running speed and find out how far you can run.
Long-distance running rules
Warming up is very vital for any runner before beginning their running. It helps prevent injuries to joints and muscles. You should also have a good sneaker size like how basketball shoes should fit to enable proper cushioning of joints. With the shoes ready and proper attire, begin by a brisk walk, then a slow run to warm your body and prepare the joints for the main activity- running. Again, consider having dynamic stretches, two or three, to alert your muscles for what they should expect. Remember, you also need to cool down after the main activity. Take a few minutes like five to stretch down your muscles for ending the running session.
Are you the kind who runs two or three miles and suddenly wants to get involved with marathon races? Doing too much too soon is a spice for a calamity. It will only lead to burn out and soreness to your body. Furthermore, you might go through risking injuries, leaving you helpless and unable to run again. Gradual addition of the running distance is key. Never think of adding over 10% of the distance in one week. It may take you longer before achieving the distance desired, but it’ll be safe and better at that time. Note that, as you add miles, the pace should go down. It's crucial to conserve the energy you'll need for covering extra miles than usual. Slowing the pace simply helps avoid exerting too much tension or strain on the body.
Apply proper form
Have you ever done a whole body check? It’s good to not just think head but the body too. Start by facing up, not on the ground at your feet. Relax your arms and shoulders as you maintain your back upright, release all the tension in your wrist, hands, and arms. Straighten your footfalls and apply deep breathing. Proper technique in the running is excellent for ensuring one stays further from injuries. Additionally, it helps eliminate the exhaustion that might hinder running for longer. Cross-training can also help you improve your endurance. You can do it from a fitness center with properly fitting shoes to protect your legs. We earlier mentioned the type of sneakers for running. Can basketball shoes be used for gym in cross-training? Well, yes, they can.
Alternate running and walking
Many times you may fail to maintain the same speed throughout the running. It’s not a sin. It happens to most people. Don’t stress yourself by running the whole distance. You should instead combine running and walking to reach a further length. Consequently, you’ll get several benefits from the interval activity. For example, increasing fitness level, confidence, endurance, burn more calories, and make you enjoy the workout. If you want to enhance your aerobic capacity and fitness, use interval training. However, be keen on the intensity. Ensure there's comfort in the slower speed you begin with before adding speed and effort bursts, even if gradual.
Stop to stretch
Do you know how tightness can cost your running efforts? It’s the reason causing beginners and elite runners to stop earlier in long-distance running. Muscle tightness can be countered through a mid-run stretch. You're advised to stop and stretch the muscle for about 30seconds when a muscle feels tight during running. You can later continue.
Break treadmill boredom
Most individuals prefer running outdoors in the park or road. However, there are times when circumstances don't allow you to go outside, including rainy seasons or too much snow. You may be forced to use the treadmill. It may be the better option at that instant for offering convenience and safety. During such times, you just don't embark on the machine and begin running. Instead, get a plan. One that can eliminate boredom and make your treadmill running more enjoyable. You can incline and decline the machine, each with different running speeds and at intervals. Also, you can choose to climb uphill slowly. Use such tricks to keep your running program on the go despite the weather situation or improper schedule.
Run in pairs or groups
It's always great working in groups as a team to be achieved. You may be having an internal voice asking you to stop and not to push on. But, when in a group, several things come up and help you keep going. Finding a partner or two, three people to accompany you at the park may give an external push to run harder and longer. Besides, you share a lot by consulting about what you may not understand, perhaps with your body or current affairs. For instance, you may want where the next Olympics are held or ask questions like basketball shoes coming out? Or why wear basketball shoes when running and not others? As you tackle such a conversation, you're likely to cover a lengthier distance. Most starters say they rarely run longer without partners by their side. The reasons could be for motivational support, conversation destruction, peer pressure may be, among others. Could you be running alone and need a group? You can search them online by sharing your location.
Fight your mind
Most beginners have the potential of running for longer distances but lack the mental effort to push on. Is it possible for one to build their mental strength? If yes, how can that happen? Maybe we can say it’s mind over matter as they put it. Create confusion or distraction through mind games. You can also run with a friend or family member and picking new routes. Why can’t you get your headphones or earphones with the best music to motivate you? It could be having issues with your health as a digital gadget, but a great way to take you farther in your run.
Change the route
Using the same path every moment you go out to jog or run can make one develop boredom. Getting bored and sometimes burn out is a recipe for stopping or giving up. That's why you should start on new routes to bring destruction from getting bored. You won't be tempted to stop. For example, if you love the streets more, try the local track in your neighborhood or trail. Make newer exploration, and you won't miss learning something new. There are famous routes for running. You can search for them online and see which is nearer your location.
Create short term and long-term goals
To succeed, one needs to set smaller goals and later think of larger ones. Coming up with a specific short term goal is essential to beat your mental battle. For instance, you can decide that you'll run up to the next bridge or landmark. Don't worry about the goal size, just ensure you accomplish it as planned. After some time, you'll realize how easy achieving them would be and shift to long term goals. Let's say covering 100m in 30 seconds if you used one minute earlier.
In case a body part hurts two days consecutively, rest for another two
Be careful by listening to what your body muscles, bones, and joints say. If a certain area hurts during running, be sure it’s the onset of an injury. Therefore, it'd be best if you dealt with it earlier and not later. It'll serve better, taking a few days out of the activity. Don't worry about a drop in your fitness level because getting well is the only way to go back to your running program. It's advisable seeing a professional in situations where no change is seen even with rest.
Face traffic when running, for safety
In your run, prefer watching the traffic to letting it come from behind. Observe the road rules as expected without failure. Most countries allow their citizens to use the left side, but how safe is it when vehicles are behind that you can't see them coming?
For every extra mile covered in a week, sleep a minute more
If you can cover 60 miles this week, you should sleep for an extra one hour every night of that week. Denying yourself sleep will negatively affect your training. Averagely, a person requires seven to eight sleeping hours. You should, therefore, increase this time when in a training program. An exception could be the fact that people have different sleep amounts. Some only need five or six and others more than eight. As a runner, if you become sleepless and restless days to a major race, worry less because the resting you got earlier will take over after racing.
The bottom line
How far can you run? People that never tried running before or aren't experienced should be gradual in practice. You can start by covering two or three miles. Remember, it's not a competition to run faster or get fit quicker- it's about checking your body's response with running-related injuries. Ensure you're very comfortable and stop any time tiredness sets in. You may experience soreness. If you do, stop immediately and not push too hard.
Running in groups with friends or family gives great motivation to cover more miles. Creating a conversation with them can destruct you for longer and not realize the far you'd have covered. There are various interesting discussions in the sports world, such as when new basketball shoes come out or benefits of using sneakers when running. Running creates tension to your leg muscles and joints; that's why you should know how basketball shoes should fit to protect you when running- try Nike or Adidas brands with proper traction patterns. Don't forget strength training and putting on sneakers with a better grip to enhance firmness when training. But, can basketball shoes be used for gym? Yes, they’re the best. To understand all the rules required for running to see how far you should go, refer to the text above.