If you enjoy running outdoors or on your treadmill, you have probably already experienced the addictive runner's high that comes with this form of exercise. Becoming a runner can make you want to turn your exercise into a form of competition.
Becoming a competitive runner can be a very fulfilling and fun hobby, and way of life. Becoming more competitive means that you will need to increase your mileage considerably, so that you can complete marathons successful and efficiently.
When you begin running, the temptation is to look at long distance and marathon runners and immediately want to jump to their level. Keep in mind that these runners started at the very beginning, and worked their way up to this level of competition through years of training and practice.
No one can achieve this level of skill overnight-it takes time, training, and hard work. You need to train your muscles, tendons, and cardiovascular system to be able to take that much running, for that long.
Your body cannot learn this overnight-it takes a building up of strength and endurance. Pushing yourself too hard too fast can lead to pulled muscles, and other serious injuries and health concerns.
There is a distinctive learning curve when it comes to this kind of training. There are a few different approaches when it comes to taking your mileage to the next level.
Most experts agree that each week, the mileage should increase around ten percent, and this should not happen with a concurrent increase in speed. Either the distance or the pace increases, but not both at the same time.
When training for a marathon or race of any kind, there are a number of different opinions as to when your training should switch from speed to distance. As mentioned previously, ten percent is a good rate of increase to work with.
You may need to make certain adjustment to this depending upon what your weekly mileage may be. When increasing your mileage, it is probably best to apply this increase to some of your runs whilst keeping the other recovery runs at the same distance.
If you are a consistent runner, you probably take one very long run a week on your treadmill, or outside. This is much longer than the other ones you participate in during the week, and is a good time to work on your mileage increase.
You can also work on increasing your distance during shorter sessions as well. It all comes down to what you are more comfortable with, and what habit will be more easily broken.
There should not be a steady linear increase in distance every week, as well. Some experts recommend increasing the distance you go on week, the allowing yourself to stay the same distance the following week.
This allows your body to adjust more easily, without pushing yourself too hard. Others advocate having a recovery week about once a month, where you only run about two thirds of what you are used to during your long training session during the week.
The next week you can pick up your training, and work on increasing once again. The first approach probably works better for those who are just seeking to work their way up to a certain level, while the second would probably suit someone who has that base they want already under their belt, but are still trying to work toward a specific marathon or race.
Keeping yourself to a percentage of increase on a weekly basis is a very safe way to go, but is not a guarantee that you will not be injured. When you are running, it is very important that you listen to your body, and do not push yourself to the point of injury or harm.
Take note of any aches and pains you are feeling, and be very careful to take care of them before them become a problem. They can be a sign that something is wrong, and needs treatment right away.
Be sure to allow yourself plenty of time to recover, and only make changes gradually. If you follow this standard ten percent formula, you are much more likely to reach your goals while remaining safe and healthy in the process.
Author Resource:-
Ronald Pedactor has worked in the exercise and health industry for 31 years. When searching for a good deal on exercise equipment he suggests getting someone knowledgeable to livestrong treadmill reviews, and tell you their qualities.
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