Starting out too hard often leads to injury and discouragement for new runners. Adopting a mindset of running easier in the beginning is the way to go.
Unfortunately running easier is often not a consideration when people take up running for the first time.
As a result they find it very difficult and painful and their foray into running ends up being a discouraging experience.
Most of the time problems are caused by stressing the body before it has time to adapt to the new demands being made on it.
INCREASE DISTANCE SLOWLY
Running easier is an important consideration as there is risk involved with demanding too much from the body too soon.
If a runner wants to reach the point where long runs become very manageable and less stressful running distances should increase slowly over time.
Running is considered a “high impact” exercise because of the jarring effect it has on the body. Impact with the ground effects the entire skeletal frame. That’s just another reason to ease into running.
By starting out by running easier the body will adapt to the constant demands. Muscles, ligaments and tendons eventually strengthen as the runner’s conditioning improves.
The human body is a miracle of creation and has the remarkable ability to adapt to physical demands.
Injury is a risk if runners insist on extending their training distances without giving their bodies time to adapt by running easier.
With that in mind, it stands to reason that one of the key ways to make long runs more manageable is to work up to those longer distances slowly.
REMEMBER TO REST
It’s also typical that most runners will be unaware of the importance of rest days in the fitness equation. Running too far day after day could result in the body finally breaking down.
Long runs are much more enjoyable if they are carefully scheduled. It’s wise to incorporate easier running days into the weekly training program.
For instance, longer runs should be scheduled after a full day of rest from training. Another rest day or a very easy run should be scheduled for the day “after” the long run.
The first rest day allows the runner to attempt the longer run fully rested, and the second rest day allows for recovery after the long run.
WHAT YOU EAT IS YOUR FUEL
Diet is also an important consideration once a runner begins to take on longer distances in training. A sound diet has a lot to do with making running easier in general.
Any type of physical activity is made more difficult if attention isn’t payed to eating properly. This is especially true in endurance events like running and biking.
Having the body properly fueled with a balance of carbohydrates, protein, and fats will help combat physical stress. Stress often results when runners begin to run longer distances.
Of course a major part of the fueling process includes being properly hydrated going into a long run. It’s important to have enough water during the course of the run.
If a sound diet is incorporated into your training along with some easier run days it will be a much more enjoyable experience.
HAVE A PLAN IN PLACE
Proper preparation and planning are major keys to ensuring that long training runs are not an overly stressful and physically demanding experience.
Being prepared for your run will make the miles pass effortlessly by. It will help ensure those long run days are an experience to look forward to.
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Visit my ironstruck book store and find the perfect book for the new or experienced triathlete. My books will help you whether your goal is a short distance triathlon or Ironman.
Read this article in Competitor.com about fueling for your morning run.