Increase his weekly mileage to gain endurance: this is one of the runner’s musts! But what strategies to put in place for a gradual increase without injury and without over training? We share 6 Tips to Increase Mileage (Safely)
At the warm-up
The warm-up phase is essential, especially in winter when the body needs more time to get started and the muscles are struggling to get to the right temperature.Increase your warm-up time by immediately imposing a 30-minute jog before each split session.
During the return to calm
Not to neglect. The return to calm has all its place in the session of split or recall of paces. Well done, it encourages to project itself towards the next training and allows the physiological parameters to regain their initial state. Provided to supplement it by a good diet, a good hydration and a good night’s sleep after the session. Impose a very slow jogging of 10 to 15 min after each split session.
By trying the daily
Very regularly practiced by high-level athletes, it is possible, when the schedule allows, to double – that is to say to train twice during the day. Caution: do not realize two difficult sessions split type, but rather alternate a jogging + a split session or two jogging.
Perform a muscle revival of 30 to 40 minutes on an empty stomach with a few stretches, in the morning of a day where a split session is scheduled for lunch or in the evening.
By gradually increasing the length of the long outputs
Carrying out a longer workout once a week, whatever the prepared race is a must for the bottom runner (10km and more).Up to 1h20 for the 10km racer, 1h45-2h depending on the levels for the semi-marathon runners, and 2h30 for the marathon runner. The long exit, carried out entirely in endurance, or intersected by portions run between 75 and 85% VMA, is the output of the weekend, the one that we enjoy sharing with friends.
Reading: Manage Pain during Walk
Increase gradually, in a methodical and cyclical manner, the duration of the long week-end.
Example of progression for a runner preparing a half marathon in 1h45 (12 km / h) – in cycles of 4 weeks.
Week 1: 1h30 in endurance
Week 2: 1h40 in endurance
Week 3: 1h50 in endurance
Week 4 (recovery): 1h20 in endurance
Walking (for the novice)
Often discouraged by the sensation of discomfort in the effort, the novice runner sometimes succumbs too easily to the temptation to stop his effort as soon as the shortness of breath becomes pronounced. However, it is possible to progressively extend his time of effort by running at the right pace and by intersecting if necessary the phases of racing.
Do not go too fast and constantly control shortness of breath (you have to be able to speak while running) – to prolong the effort.
Integrate recovery phases by walking at regular intervals.
Example: 5min run / 1min walk / 5min run / 1min walk etc …
Recovering by trotting during split sessions
The active recovery between two efforts during a split session is the best method for the bottom runner, the one that brings him the most physiological benefit.
Establish recoveries in distance rather than in time, to force themselves to trot and not to stay.
Example: 10x400m at 100% VMA recovery 200m trot instead of 10x400m recovery 1min.