How to properly increase your distance while running. Answered by an ultramarathoner

When we first go for a run, we are full of energy. We think that right now we can cover a huge distance in one fell swoop. But our body doesn’t think so. It does not want to run a long distance without preparation and after a couple of laps around the stadium signals that it is time to rest. You may be able to run a long distance at once, but in most cases you have to build up the load gradually.

ultramarathoner, founder and coach of the ERA running club.

Tells how to increase the distance and time of jogging without harming the body.

How to increase the distance without harming the body

At the beginning of training it is more convenient to count not kilometers, but time. The fact is that the distance run depends on the speed, and it varies greatly. A healthy young man will easily cover a kilometer in 5-6 minutes (10-12 km/h), while a mature woman will run the same distance in 7-7.5 minutes (8-8.6 km/h).

Most people without athletic training can tolerate light running (or alternating it with brisk walking) for 30-40 minutes. If you exercise three to six times a week and run for 1.5 to 3.5 hours total for seven days, you can gradually increase the running time after a couple of weeks.

In this case, it is convenient to allocate one day in which you will train longer than usual. Most often, Sunday is chosen for long training sessions to free up a working Monday.

There is a simple rule of thumb to safely build up the load – no more than 10% increase per week. If we start with 2.5 hours of running in the first week (35 minutes each on Tuesday, Thursday and Saturday, and 45 minutes each on Sunday, for a total of 150 minutes), the next week we can plan for 165 minutes, then 180 and so on.

It is very important to keep in mind that the increase in load should not be continuous. Every 3-4 weeks you should do unloading, reducing the time and intensity of training by 10% of the achieved.

How much you can increase the distance in a month

We have already seen how the running time grows with a weekly increase of 10%: by the end of the second month, the duration of the load will double. If you reduce your training time by 10% every fourth week, you won’t grow as fast. And the doubling of the distance will only happen by the end of the fourth month.

Why you need an “easy week”

Continuous increase in load is dangerous. The speed of adaptation of different tissues and body systems is not the same. The nervous system readjusts quickly, in a few days, but muscles need weeks to increase the mass of contractile proteins that provide strength. The cardiovascular system, the growth of new capillaries, changes in the heart muscle and the dynamics of heart contractions, as well as the strengthening of ligaments and tendons requires months.

Therefore, periodic load reduction gives the “lagging” elements of the body time to readjust and come into alignment with the growing needs. This approach is safe and protects against injury and overtraining.

Lifehacks for beginners

No matter what your running goals are, training is easier and your plans are more accurate if you go into your workout with joyful anticipation and return from it with satisfaction. Positive emotions from your workout are the most powerful way to keep you motivated.

Make running a part of your life – like eating, sleeping and brushing your teeth. Then it’s easier to calmly plan for big achievements in the distant future and set yourself simple short-term goals.

When you start running this summer, agree with yourself to run 10 km in September (for example, as part of the Moscow Marathon on 18.09.2022), and this will be a good step on the way to the full marathon, 42.2 km, next September.