Obsessed Runner Blog
Running Longer, Racing Longer
If youre are the type who enjoys getting out for a run a few times each week Im sure you have given some thought to getting a bit more serious about it. Perhaps you have entered a 5K or two and are considering the move to a 10K or longer. How do you get from here to there? How to run longer? The answer is, "slowly".
To run longer you may have to learn to slow down. Start by finding a conversational pace and start adding some miles. If you feel winded, you have picked to fast a pace. After your body adapts to the higher mileage you can work on speed. For now, lets work on distance. Here are a few rules to follow to get there injury free and motivated
Distance Rules
1. Never increase your weekly mileage more that 10%. Example: if you run 15 miles this week, next week you can go up to 16.5. How long will it take to get to 20 miles per week? Lets do the math. 16.5 plus 1.65 = 18.15 or lets just say 18. 18 plus 1.8 = around 20. Hmmm, from 20 miles per week you can jump up into the 40s in about 16 weeks. You could be ready to run a fall marathon if you keep it up. It only takes a few 40 plus mile weeks to get you ready to tackle the marathon!
2. Alternate hard and easy days. Hard days are longer or faster. Easy days are shorter or days off. Rest days are as important as run days.
Train to be a hero
More American deaths in Iraq this weekend. As the problems of the world continue around us we must be thankful that we can still lace up our shoes and go for a run. Running gives us the chance to pray, think and to be at peace. No, we're not running away from lifes problems but running offers us a medium to put this life in perspective.
I think its our duty as American citizens to stay healthy and fit. To be able to help in a crisis, we need our mental and physical health. Unhealthy and abusive lifestyles create a burden for society.
Treadmill Running Will Make You Faster!
Treadmill running will make you a faster, more efficient, injury free and mentally tough runner. Does this sound like an ad for a treadmill company or what? The statement happens to be true (regardless of any shameless plug you might see at the end of this article!) but the results dont come about from any magic, only hard work.
Lets start with the "mentally tough" claim. Lets say you jump on the treadmill for a workout. After what you guess is about hour of running you look down at the time readout on the treadmill and you see that you have actually been on the thing for all of 5 minutes. If you hold out for an actual hour, you will be one mentally tough runner when you get back outside running in the natural environment!
The treadmill makes you more efficient? An interesting phenomenon takes place when you run on a treadmill. Lets say you set the speed of the treadmill at a 9 minute per mile pace. As you run to keep up with a moving belt at a specific speed, you will have a natural tendency to adjust your running form to make it the least effort possible.