How to Choose a Good Running Challenge
Running against runners with similar fitness levels can help you improve your running speed. Running in groups can help you increase your mileage. You can also chat with other runners and make it go faster. Moreover, you will be less likely to give up if you see other people achieving their running goals.
A great way to add variety and variety to your running is to do bodyweight exercises. They not only strengthen your muscles, but also improve the fitness level, which can help make you run faster. You can also keep fit at home with bodyweight workouts. YouTube has many bodyweight exercises. Try starting with a push-up or plank challenge and increasing your reps or time each day.
For beginners, a bodyweight workout challenge lasting for a month might be too long, especially if they haven’t been exercising in a while. For those who love HIIT or bodyweight training, you can try an AMRAP challenge. This challenge asks a group to do a specific amount of reps in a time limit. This type of workout is perfect for gym-goers who like to compete with other members.
Positive racing strategy
It is up to you to choose a positive split racing strategy. You may enjoy the thrill of running a negative split, but it is also important to consider the course. Pacing yourself evenly throughout the race will ensure you get the best results. Avoid extremes in any direction.
You can improve your negative split training by doing a structured interval workout. Constant speed workouts are a constant pace for the entire workout. They prepare you to run faster if you feel tired.
5K per week for 30 Days
If you’re new to running and want to improve your speed, a 5K per week for 30 days is surprisingly achievable. Most beginners start out slowly and build up to longer and faster sessions. If you feel you have the fitness level, you can take on a half or full marathon to increase your endurance.
A 5k challenge is an excellent way to make yourself more accountable and start a running routine. Beginners can run the 5K distance, while more experienced runners can take on the challenge for longer distances. This plan is simple and allows you gradually increase your mileage.
Marathon in a month
The Marathon challenge in a month is a great option for busy people who want to maintain their running habit without the pressure of training for a big race. It allows you to make running a habit. You can set a monthly goal and track your progress with a track sheet. You will be able to hold yourself accountable and stay motivated.
Your mileage can be increased by 10% per week
Although it may seem like a good idea to increase your mileage by 10% per week, your body is not able to handle the sudden increase in volume. This can lead to injuries. Running injuries can be caused by overuse of your muscles if you follow the 10% rule.
The best way to increase your mileage is to build it slowly. Start a few weeks under your baseline mileage and increase by five to ten percent a week. This will help you maintain your safe mileage while increasing your training load. Add another five to 10% every other week. Repeating your weekly training will allow your body to adapt to the added mileage and prevent injuries.
Taking advantage of rest days
For recovery, rest days are essential. It is important that you take a break from running every now and again to rest your muscles and get ready for the next run. These days can be used to read, exercise, or take care of the house. Elite runners even run on their rest days. These athletes don’t have to work full-time and have families so they can run more.
The main reason you should take a rest day to recover from injuries sustained during previous training sessions. You can cause injury and not fully recover if you push your body to its limits. Many runners complain of feeling tired on rest days. However, rest days allow the body to repair any injuries it sustained during training.