Novice runners often feel confused about how to set speed and distance goals
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If you are a novice runner, you may think, should you increase the running distance first, or should you increase the speed first? The simple answer is: increase the running distance first
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You’d better build up some basic endurance first, which means you need to strengthen your aerobic ability first; when you gradually increase the mileage, the long-distance running will be more comfortable, and with the increase of endurance, your speed will also increase accordingly
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Once you have built up a certain amount of strength and endurance, you can do distance and speed training at the same time, combine long distance running with shorter and faster training, and change your routine training, which can actually help you get the maximum benefit from training and minimize the risk of injury
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Distance vs speed (for beginners) as a novice runner, you may want to run fast at the beginning
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Of course, shorter race time will certainly be satisfying, but if you take part in speed training before you build a strong endurance foundation, you will be at risk of injury
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When you start training, gradually increasing your running distance is a good way to ensure that you effectively build strength and aerobic capacity, and you will need to work harder to start training
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If you want to prepare for a race, such as your first 5K run, it makes sense to run a distance in advance before starting speed training
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When you are ready to increase your speed, you can start with some high-intensity basic speed training
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You can run 200 meters, 400 meters or more, which requires you to be faster than you are now
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It’s important to make sure your posture is correct when you do these exercises
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Your aerobic ability can help you avoid injury
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If you have spent time building up your endurance base, these speed exercises will be more effective
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Distance training for beginners in order to build up your endurance base, follow the following methods in your training time: use the running / walking strategy, don’t put too much pressure on yourself to finish the target distance by force, through the combination of running and walking, you can run longer distance, so you will still get good exercise, and build up health and confidence – you still need to run well Longer and try not to walk
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One of the most common reasons beginners stop running before they reach the target distance is that they run too fast
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When you start running for the first time, you should run at the speed of normal conversation; this means that you can easily say complete sentences while running, and if you are panting, you must be too fast
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Some beginners are in good physical condition at the beginning of running, they can run a certain distance, but they don’t have the confidence or mental strength to push themselves to continue running
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In general, it’s just a “triumph of spirit.”
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Try to give yourself cues
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You can choose a new running route or run with others to distract yourself
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Don’t increase your running distance by more than 10% per week
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So if you’re running five miles a week now, you can add about half a mile to your weekly run until you feel comfortable running that distance, and then add a little more
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Speed training for beginners once you have established a solid foundation of endurance, you can start to incorporate more speed training into your routine training
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However, to ensure that the standard is moderately improved with the increase of distance, it is important for your body to gradually adapt to speed training
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Running is a high-intensity sport
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Increasing distance or speed in your daily activities will cause great pressure on your muscles, joints, bones and your heart and lung
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If you start to deal with too many problems too early, you will have the risk of injury or exhaustion
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How do you know when you’re ready to accelerate? If you’re a beginner, you should train for four to six weeks before you start to improve your speed
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After you’ve run regularly for four to six weeks and have a good foundation, you can start adding pace to your weekly run, or you can try to speed up at the end of a run; after three to four weeks, you can start adding lactate threshold, fartlek or interval training
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Fartlek running fartlek is one of the best ways to start to improve your speed
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Fartlek consists of running a little fast for two minutes, then slowing down to your normal pace, and then recovering for about four minutes
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Repeat these exercises (at appropriate intervals) as you run
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Lactate threshold running this type of running includes starting to warm up at an easy speed, and then entering a speed 10 seconds slower than your race speed in the next 20 to 25 minutes
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The goal of this speed is to increase the anaerobic threshold, which is a key component of improving the speed
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Interval running in this type of speed training, you add a short fast run and a slower recovery interval
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Miles of repetition, which is the standard to improve the running time, and it’s easy to do
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Start with a faster mile, then slow down for recovery, and then after about half a mile at recovery speed, speed up for the next mile
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Be sure to warm up and relax before and after your run
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A word of advice adding speed training to your running is a good way to improve your physical fitness, strength and aerobic ability
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If you’re new to running, it’s important to build a solid foundation of endurance before you start practicing speed
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In the end, you can combine speed training with distance training, which is a good way to make your running more interesting and rewarding
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