If the effort becomes too difficult, back off and maintain this distance until your fitness improves. A common question beginner runners may have is when to sign up for their first race.
Running events are a good idea for any runner because they provide motivation to keep pushing yourself. When exactly you should sign up is different for every person, but a good rule of thumb is to base this off of your current long training run. For instance, if you can already complete 5—6 miles on your long day, stick to a 10K or shorter for your first event. Try to have fun and stay within your limits. For most new runners, the half-marathon distance will be reachable within six months to a year of consistent running with no injuries.
Expect your efforts to be challenging and to experience some discomfort as you increase your mileage. With that being said, there is a difference between discomfort during your runs and feeling pain in your joints or muscles.
If this occurs during a run, stop and walk and see if the pain subsides. Stretch, if needed, and return to running when the pain disappears. If you continue to experience pain, cut your run short to avoid making the injury worse. Beginners should stick to the lower end of the distance range in order to avoid overtraining and injury. Of course, your long run needs to prepare you for the distance you will be racing and so the distance should reflect that. Instead, you should gradually increase your distance over a number of weeks so that you can work up to the longer distance without injuring yourself.
Most training plans for longer distances will have you gradually increasing until you reach your longest long run, then tapering back down as you approach race day. Conversely, a training plan for a shorter distance, like a 5K, will typically have you gradually scale back your long run to make more room for speedwork.
As for pacing, your long run should be done at an easy, conversational pace. For slower runners who race close to their training pace, that is likely about 30 seconds to one minute per kilometre slower than your race pace. Running every day may have benefits for your health. Studies show that the benefits of running for just 5 to 10 minutes at a moderate pace 6.
While these benefits can be achieved by a minimal amount of daily running, a group of Dutch researchers recommends running 2. Other benefits of running may include improved sleep and mood. Researchers in one study observed a group of healthy adolescents who ran for 30 minutes at a moderate-intensity pace every morning for three weeks. Their sleep, mood, and concentration ability during the day tested better than a control group of non-runners.
You may be able to experience these same benefits from 30 minutes of other daily activity, too, such as walking, cycling, swimming, or yoga. Running every day may increase your risk for an overuse injury.
Overuse injuries result from taking on too much physical activity, too fast, and not allowing the body to adjust. Or they can result from technique errors, such as running with poor form and overloading certain muscles. If you experience a running injury, stop training and see your doctor for a recovery plan. RICE rest, ice, compression, elevation may help with your recovery.
Cross training, or training with another form of exercise other than running, may be beneficial to runners. Some potential benefits include:. If running is your main form of exercise, consider cross training one to two times a week with cycling, swimming, yoga, or Pilates to experience the above benefits.
You should consider adding anaerobic activities such as strength training and weights into your routine one to two times a week. The only items you need to start running every day include a pair or two of running shoes and socks.
You may want to alternate between two pairs of shoes in case one gets wet or muddy. If you run at night or in the early morning, get a reflective vest or light for safety. How often you run each week should depend on your goals and physical fitness level. Instead, start by running every other day for 20—30 minutes.
Consider trying a couch-to-5K program to start. Fitting in enough time to run daily or several times a week can be a challenge. Try to run first thing in the morning before your day gets busy. Or, run during your lunch break. Look for run clubs and running meetups in your area for support and motivation. Do short runs during the week, and save your long runs for the weekends when you have more time. For example, one day a week you could do a long run at your goal race pace.
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