I started a run/walk routine about three months ago. I go anywhere from 2.5 to 3.5 miles, five days a week. I'm having difficulty increasing my running distances. Do you have any recommendations? - Jim
Dear Jim-
Congratulations on starting a running program! I suggest alternating your run days rather than running consecutive days. In other words, try running 3 days a week rather than 5 days a week for 8 to 12 weeks. I'm suggesting 3 days a week because recovery is an essential part of training too. The body needs time to adapt to the new physical demands being placed upon it, and research tells us that it takes a minimum of 4 to 6 weeks for adaptation to occur from the training stimulus.
Your difficulty in increasing your distance may come from a lack of recovery time. You may be able to keep your total weekly mileage about the same, just divide it up over 3 days rather than 5 days. Or, if that daily distance sounds overwhelming, reduce your weekly mileage too – just for a short time period – and gradually build it back up as you adjust to running 3 days a week. The adaptation is what allows us to run faster or longer.
After 12 weeks, assess your progress, and, if you feel ready for more running days, add one day of running. Adapt to 4 days a week over the next 4- to 6-week period and then, if you feel ready, add another day of running. It's always better to start conservatively and build gradually. Sometimes, less is more!
Also, vary the distance you run every workout. Avoid running the same distance, or the same route, day after day. Keep it fun and interesting! Plan a different route and a different distance for each run. Next, designate one day of the week as your long run day. This is your longest run of the week. Use the long run day to increase your mileage to your desired distance. Your other 2 run days of the week will be of shorter distance than your long run day. For example: Run One: 3.5 miles, Run Two: 3 miles, Run Three: 5 miles (long run day).
Increase total weekly mileage by 10% each week. This provides a gradual increase that allows for adaptation and reduces your risk of injury or burn out. Running 3 days a week also gives you freedom to cross-train too. You can swim, spin, lift weights, do yoga, or take Pilates two or three times a week to complement your running. Cross-training benefits your running by building muscle strength and flexibility, as well as balancing opposing muscle groups.
Pay attention to your run pace. Focus on the distance, not the pace for now. Keep it comfortable, and at a conversational intensity level, especially when increasing your mileage. Enjoy your walk breaks; use them to catch your breath and recover. Breathe deeply, exhale forcefully, and relax your shoulders. If necessary, you can opt to walk more frequently to cover a given distance and, very often, knowing you have the next day off from running helps motivate you to do the distance that day!
All the best to you!
Susan S. Paul, MS
Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
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Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
