With events such as the Fradley 10km, 7 pools 10km Run & Great Midlands Fun Run looming we want to ensure that your training is effective.
Read on if you want to get the best out of the hard work you put into your running.
Rest days are important
Did you know that the body builds itself up to higher levels of fitness and strength during recovery days not during the running days? So, by running hard on consecutive days you are more likely to do damage than improve fitness. This is why we have REST days. For top athletes Mo Farah & Jo Pavey a REST day could be a gentle 5 mile run. But for the rest of us REST means REST – a gentle walk or swim ….nothing more.
Sleep time is important
Did you know it is while you sleep that chemicals are released in your body which strengthen muscles and repair micro trauma caused from hard running. Getting enough sleep is important for the process to be effective. Try 8 hours minimum to help keep your body healthy. According to SleepJunkie, your mattress plays a big role when it comes to sleep quality, so make sure to get more information on this.
Food is important
Just as you wouldn’t put rubbish petrol in a high spec car what you eat will have a big impact on how effective your training is. High quality carbohydrates are your fuel for distance running. We also need protein and essential fats. A good diet will help your recovery ready for that next run.
Are you overtraining?
Listen to your body – it will be telling you when you are doing too much. Watch for signs such as: excessive muscle soreness, very heavy legs, increased sense of effort, elevated resting heart rate. If you feel you are doing too much take an extra rest day. And it is not just the body, listen to your mind as well. Are you fed up with running? Not enjoying it anymore? Is coming to sessions a real challenge? Are you struggling to relax and feel depressed or moody? It may be time to reduce your running a bit.
The 10% Rule
A big temptation is to suddenly increase the volume of your training particularly if you are heading for a half marathon or marathon. There is a 10% rule….increase 10% or less at any one time. So if you are up to 10 miles in distance only add 1 mile or less. This can be applied to the number of miles in any one week or in any one run.
Let SE Fitness help you to get the most out of your running.