Let me see if you can run it.
We have a true relationship with running. That may sound like a funny statement, but it’s as true as can be.
We have both enjoyed the simplicity of lacing up our shoes to hit the pavement. The clarity and energy that comes after a run. The accomplishment that meets you at the finish line. We’ve also also experienced the pain that comes with an injury. The ups and downs of training and those times when your body cannot go just one more mile, let alone another ten steps.
We had run goals this year. Both of us signed up for races before the coronavirus pandemic and were in the peak of training. We’ve found that being under stay-at-home orders have bought us to a new place with running. We’ve both started to hit the pavement more over the past eight weeks and we have a few tips to share on how we’ve increased our pace and mileage in that time.
Hit the pavement today.
Before we get into that, did you know Wednesday, June 3 is Global Running Day? Global Running Day is a worldwide celebration of running that encourages everyone to get moving. This day plays an important role, reminding us of the positives that running can offer and the power of unification. Recent studies are showing that shorter runs may be more beneficial to the body than longer distances. Here’s why:
Running helps burn fat and build strong muscle.
Just 10 minutes of aerobic exercise releases a large amount of the mood-boosting endorphins responsible for “runner’s high.” Essentially, running makes you happy!
Shorter runs, like 30 minutes or less, are unlikely to overstretch or overuse your muscles. This lowers your risk of injury and after a proper cool-down, you may feel more ready and refreshed for your longer run.
Running regularly helps improve your sleep quality.
Not a runner yet? Don’t let that stop you!
If you are a beginner runner, build up your endurance with a run/walk combo. Did you know that even experienced runners may use the run/walk technique to build their overall mileage and reduce risk of injury? A good run/walk method will provide continuous use of your muscles, help you run longer, provides less stress on joints, and allow for a quicker recovery.
Runnersworld.com offers a super simple run/walk plan that will help you run that next 5k in no time! Check it out here! Nike Run Club App also offers some cool running programs to get you started!
Get into your stride.
So we mentioned we’ve seen gains in our running time and distance over the past eight weeks. How? Our one tip is super simple. Set up a run schedule and stick to it. We’ve found three runs per week is our sweet spot, so we plot them out. Aim for two shorter runs and a long weekend run. Say your goal for this weekend is to get in six miles. On Monday, you will go for a three-mile run. Your goal for Wednesday will be a steady two-mile run. Set your long run for Saturday and you should be rested and recovered to clear those six miles.
To increase pace, focus on shorter sprints. We recently hit the track with a friend for a ladder run. The workout included:
One-mile steady warm-up run
Ladder: 800 meters, 400 meters, 200 meters, 100 meters with a two minute break in between each run. The 200- and 100-meter runs we hit at our max capacity speed.
Ladder: Reverse this time with 100 meters, 200 meters, 400 meters and finish with 800 meters.
Cool down with another steady one-mile run
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