Some sprinters fixate on distance and boast about how many of miles they cover. However, if you care to build endurance it’s in fact easier to work with time. As a rule, you can safely expand your aggregate running time by 10 minutes every week – divided across entire workouts or added on to one long weekend run.
The second option to ensure you’re not running too much too early is to adopt the 10 percent formula. Multiply your total weekly running time by .10 to work out the number of extra minutes, you can add the following week. Means, if you’re running 30 minutes three times a week and logging 45 minutes on the end of the week (an aggregate of 135 minutes), you can increase your running time by 13 to 14 minutes total the next week.
Increasing the time or your speed too early can cause dissatisfaction, wounded self image or more regrettable, injury. So keep the running at an easy, conversational pace. Faster running puts more strain on the musculoskeletal system (your tendons, ligaments and other connective tissue). So you need to build endurance before you build your speed. Working up gradually at a sensible pace enables your body to adapt to the routine.
Importance of Form
Your running form resembles your unique finger impression: It will be not quite the same as everybody else’s. However, despite the fact that every man’s or woman’s running style is different there are basic principles that most fitness gurus concede to. They can be summed up by two standard features: run tall, run relaxed.
Running with good posture puts less pressure and impact on the joints, which keeps injuries at bay and boost efficiency. Which means you can run longer with less effort. Remember to keep your chest up and your shoulders down. Your feet should land below your hips, setting your body in a straight line from your head to the toes. Don’t lean forward from the waist, which can strain the lower back.
Don’t clench the hands to avoid superfluous stress. During running the arms swinging across the body wastes your energy. So tuck your elbows into your waist to allow normal back and forth movement of the arms. Lastly, pay attention to the sound of your footfalls. If they seem heavy, try landing more lightly.