What will it actually take to achieve any kind of benefits from your running regime?
Well if you’re struggling to fit any kind of fitness into your busy lives, it’s sufficient to say that even 10 minutes of walking every day, will increase your blood flow and get your muscles working. It’s also a great way to relax and unwind (or freshen you up at the beginning of the day).
But if you’re trying to build fitness or train for an event, your ideal minimum should be three times a week. This can then be coupled with swimming, high impact aerobic training or strength building. However, if you are limited to just three runs a week – make those runs count! These three types of runs will vary your training program:
This run should feel comfortably hard for an extended amount of time. Either by setting the pace over a chosen distance or by maintaining your output effort for a set amount of time. This faster-paced workout – also known as a lactate-threshold, (LT), is great to improve our metabolic fitness.
Speed workouts are necessary if you’re running comfortably but want to run faster, especially if you run the same routes over. These can be a mixture of Strides, Fartlek, Hill Repeats and Track Workouts.
If you’re looking to increase your raw endurance, particularly when training for a half or full marathon, long runs are required. How long this long run is, will be dependent on what you’re training for and of course the time you have available. The importance here is to keep this run productive. The Hanson Marathon Method suggests a long run should not exceed 25-30% of your weekly mileage.
Review your objectives
If you’re a non-elite competitive runner then you may find yourself running 6-7 times a week, so daily but taking off a rest day when needed. However, some people feel that they may be prone to injury running this frequent. So sticking to the 3-4 runs per week but introducing cross training can be effective for you. As long as you put your all into each run you should be confident that you’re not sacrificing any of the performance you would otherwise benefit from on daily runs. When training for longer running events, you most likely will have to increase the length and frequency of your run as the event approaches.
Whatever type of running you do, we always recommend you work with a trainer and follow a running program when training for an event. We also recommend that you ensure you have the correct footwear for the type of running you are doing. Generally, your shoes will need replacing every 1000ks. If in doubt, our fit technicians are happy to check your current shoes. If you do require new ones they will be able to perform a full analysis on your feet using our exclusive Fitprint® technology. If you tell them the type of running you are doing, they will be able to recommend the correct shoes for your event based on your foot type.