how to improve running mileage

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For a beginner runner, there are generally two standards to judge whether your running ability has improved. The first is how far you can run, which refers to running mileage. The second is how fast you can run, which refers to running speed.

For runners whose main purpose is to exercise, running mileage is a more concerning issue. From 3 kilometers, 5 kilometers, to 10 kilometers, the increase in running mileage is believed to bring great satisfaction.Once you get used to running short distances, you naturally want to challenge longer distances. This is why people generally progress from casual running to half marathons, full marathons, and even ultra marathons.

However, many people are not clear about how far they can actually run, nor do they know if running every day will increase their running mileage. So, how can you effectively and safely increase your running distance?

Before increasing your running distance, you first need to understand how far you can run comfortably. This means the number of kilometers you can run at the most comfortable speed. At this time, your physical fitness should keep up, and you should not feel exhausted after running. It does not include the distance you persist through sheer willpower.

However, many people still have some misunderstandings about this. After running a certain distance, you will feel that you are already breathing heavily, your legs can't move, and every cell in your body is telling you to stop.In fact, at this moment, what we are experiencing is not the end of our baseline mileage but the beginning of our short-term limit.

Once you understand your baseline mileage, you can set your next plan according to this standard. At the beginning, pay attention to setting reasonable goals so that the pressure on yourself will not be too great, and the completion rate will be higher.

Next, you can train according to the 10% rule. The 10% rule is a basic training principle, which means that whether it is running distance, weight training, or exercise time, do not increase the training volume by more than 10% per week, otherwise, it will easily lead to injuries.

For example, if you ran 20 kilometers this week, then increase it by 2 kilometers next week, making the total distance 22 kilometers. For beginners, it is recommended to increase by 5% per week first, and then increase to 10% after your strength improves. In addition to being a training principle, it can also help you set running goals and maintain motivation.

The human body also has its own memory for running distances. It's like memorizing words; the brain needs to be constantly stimulated, frequently read, or used at high frequency to remember for a long time.

Similarly, if you want to run 10 kilometers, you must first ensure a regular running volume for a period of time. When you feel that your baseline mileage has improved, then you can specifically increase the running volume and challenge higher mileage. Through this gradual process, you can better improve your running distance.

For runners, strength training is essential.You can do strength training during rest periods to improve your overall physical endurance.

1. Core training

Core strength is crucial for everyone who exercises.In running, the core muscle group is responsible for stabilizing the center of gravity and transmitting power. Simply put, it helps you run more steadily, reduces unnecessary energy consumption, and prevents injuries.

The core muscle group plays a role in stabilizing the center of gravity, coordinating force, and transmitting power. It is also the main link for overall force exertion, acting as a bridge for the coordinated work and integrated force of the upper and lower limbs.

2. Lower limb training

If we compare a person to a car, during running, the heart and lungs are the engine, the core muscle group is the transmission system, and the legs are the wheels. When you reach your fatigue point while running, if the most obvious reaction is that your legs are sore and weak, it means that the strength of your legs is insufficient.

For lower limb strength training, start with the joint strength of the ankles, knees, and hips, and then move on to the muscle strength of the thighs and calves. Strong lower limb strength can help you run farther.

When you continue to train and increase your running mileage, you will unknowingly enter a plateau period. Each small stage of improvement will feel relatively strenuous.If you feel that your current training plan is not particularly comfortable, making conservative adjustments is very necessary.

Appropriate adjustments do not mean completely stopping running but reducing the total weekly running mileage by 10%-25%. For example, if you usually run 30 kilometers a week, you can reduce it to about 25 kilometers during the adjustment period, and reduce the number of runs per week by at least once.

1. Stop and rest at the appropriate time

Many people believe thatduring running,regardless of the reason,you should not stop halfway. In fact, this is incorrect becauseit will damage your running potential. When your muscles are forced to run longer distances, they need appropriate stretching and relaxation. If you feel the need to stop and rest or stretch, you can stop immediately and stretch your muscles. In fact, this can also prevent long-term sports injuries.

2. Don't care too much about speed

Training running length and training speed are completely different. If your current goal is to increase running distance, then don't worry too much about speed. Give yourself some space to slow down, so you can run longer and further. Once you are more familiar with long-distance running, you can then focus on speed. You cannot effectively train both length and speed at the same time, so focus on running distance before pursuing speed.

3. Rehydrate in time during long runs

Rehydration is also a key point. Not only during long runs but also during general practice, you should always pay attention to whether you have enough water. You can refer to related articles for rehydration principles. When training for running, you must adjust your body's water levels and maintain an appropriate amount before, during, and after running. As your running distance increases, not only water but also electrolyte replenishment should not be ignored.

4. Develop regular eating habits

If you plan to push your physical limits and run as much as possible, you must supplement all the nutrients such as vitamins and minerals to support the extra distance. Focus on the intake of fresh fruits and vegetables, whole grains, and lean proteins. Additionally, reduce the consumption of junk food that robs you of the energy needed for long runs.

If you want to increase your running distance, don't just focus on sticking to running time. More importantly, draft a suitable training plan for yourself as soon as possible and follow the corresponding plan for phased training. This gradual process will steadily increase your running distance and reduce the risk of injury to a certain extent.

What is your longest running distance?

Come to the comment section and write your answer!