If you have been training for your first 5k or 10k race, then you’ve probably heard the phrase a thousand times, “one more week to go”. The last week of training leading up to your race will be tough, but it is doable. You just need to know what to expect and what workouts are coming.
For those of you who heard about the running training schedule, just hearing it was enough to panic. However, you should not stress too much, never worry that you will not keep up because this training schedule is designed for beginners and gradually increases with increasing volume. There are still days off to help you relax.
This week we come to running. Tell me, how long can you run without rest? Running has many benefits for overall health as well as for fat loss. Have you tried running continuously for 30 minutes without a break?
Note Before Training
Please remember “Haste Makes Waste”, one week is not long but not short, don’t be in a hurry but burn the stage.
Because the muscle, ligament, and cardiovascular systems do not have the time to adapt, modify, and recuperate from the effects of haste, it is inevitable that damage will result.
Do not skip walking in the training schedule because this is the time to help the body recover after running. Without these periods, you will be exhausted and unable to complete the training schedule.
The break time of the running schedule is 1-day and 2-day cycles. For example, if you start at the beginning of the week, the running days are Monday, Wednesday, and Saturday; Holidays are Tuesday, Thursday, or Friday.
If you are feeling physically unfit, you should repeat the training program from the week before; if you are feeling strong, you should continue with the plan for the next week.
How to Breathe While Running?
Our normal breathing takes place only for a short time, called shallow breathing. With this way of breathing, the air only exists in the lungs for a short time, not enough for the muscles to use when jogging. This is the reason when you run you will feel tired faster.
With deep abdominal breathing, air can move down to the bottom parts of the lungs and stay longer. More oxygen means that the muscles also have more fuel, so they will be more durable.
Not only when running every day, but we should also take deep breaths with the abdomen.
How to practice deep belly breathing
- Lie on the floor, placing your hands or a light book on your stomach.
- Continue to inhale and breathe deeply. You can see the book go up with a deep breath and go down with a deep breath.
- Try to exhale all the air in your lungs. After a period of practice, this breathing rhythm will become natural and become a daily habit.
Breathe while running
The amount of air inhaled from the nose will not be as much as the mouth. With the goal of getting as much oxygen as possible when running, you have to breathe through your mouth.
Don’t worry; when you are familiar with the deep breathing technique, it doesn’t matter when you breathe in through your mouth or nose; it’s important that you know how to get a lot of oxygen for your muscles when running.
An effective method to help limit fatigue and increase motivation is rhythmic breathing. You must breathe deeply; when running, you should inhale, exhale, and repeat the movement continuously.
- Low-intensity running: 3:3 (3 steps – inhale and 3 steps – exhale).
- Moderate intensity running: 2:2 (2 steps – inhale and 2 steps – exhale).
- High-intensity running: 1:1 (1 steps – inhale and 1 steps – exhale).
The breathing rate above is for reference only; you should choose the rhythm that you feel most comfortable when running. The most important thing is to take deep belly breaths to optimize the amount of oxygen taken into the body when running.
- Before the end of the training, walk, relax your arms and legs gradually, then stop completely. That helps you stabilize your breathing and stretch your muscles.
Running Training Recap For One More Week
Experts recommend that beginners start out by running three to four days per week, and once they’ve become used to the routine, they should raise their mileage to five days per week. However, you should be sure to rest your body at least once every week so that the muscles have a chance to relax; otherwise, they will get overworked and worn out.
|1||rest day||run 2.5 km||cross-training or rest||run 2.5 km||rest day||run 3 km||run 25 – 30 minutes or cross-training|
|2||rest day||run 3.2 km||cross-training or rest||run 3.2 km||rest day||run 4 km||run 25 – 30 minutes or cross-training|
|3||rest day||run 4 km||cross-training or rest||run 3.2 km||rest day||run 5.6 km||run 30 – 35 minutes or cross-training|
|4||rest day||run 4 km||cross-training or rest||run 3.2 km||rest day||run 5.6 km||run 35 minutes or cross-training|
|5||rest day||run 4.8 km||cross-training or rest||run 4 km||rest day||run 6.4 km||run 35 – 40 minutes or cross-training|
|6||rest day||run 4.8 km||cross-training or rest||run 4 km||rest day||run 7.2 km||run 35 – 40 minutes or cross-training|
|7||rest day||run 5.6 km||cross-training or rest||run 4.8 km||rest day||run 8 km||run 40 minutes or cross-training|
|8||rest day||run 4.8 km||cross-training or rest||run 3.2 km||rest day||rest day||run 10 km|
Monday and Friday
These are rest days. Rest is important in a runner‘s recovery and injury prevention, so you can’t ignore it. During periods of rest, muscle fibers will work to rebuild and repair themselves. If you run every day without a day off, you won’t see much improvement. Sometimes, it is advisable to relax mentally while jogging. If you run every day, you can burn out or get injured very quickly.
Tuesday and Thursday
Run at a comfortable pace and talk for a set distance, which means being able to talk and breathe easily at this pace. If you can’t control your breathing, you should slow down or rest, or walk. If it feels good on the final mile, speed up a bit to get a feel for your expected 10km race pace.
Do cross-training (biking, swimming, yoga) at a moderate and easy level for 30 to 40 minutes. Resistance training is also very beneficial in strengthening the body and reducing injury.
This is the right day to do a distance run. After warming up, run at a comfortable pace for the set distance. Runners should wear shoes, socks, and apparel intended for use in the upcoming race. That way, you’ll know if they’re a good fit.
This is an active recovery day. You should run at an easy, comfortable pace that relaxes your muscles or, possibly, a combination of running and walking for the specified amount of time.
Running Training Tips
Running correctly can help you feel calmer, train for longer endurance, and reduce the risk of injury. It will also help you gain many of the health advantages associated with running. The question is, how should you run so that you don’t hurt your health?
The run-walk technique
The run-walk method is an excellent way for both rookie runners and veteran runners to enhance their race timings. Contrary to popular belief, the strategy does not include walking while you are exhausted; rather, it involves taking small walk breaks when you are not. You can choose whatever ratio of walking to running that works for you. Examples of potential pairings include:
|Beginners||10-30 seconds||1-2 minutes||For the duration of your run|
|Intermediate||1-5 minutes||1-2 minutes||For the duration of your run|
|Experienced||6-8 minutes||30 seconds to 1 minute||For the duration of your run|
Build yourself an exercise routine
First if you are a sedentary type, it is recommended that before applying this training schedule, you should spend 3-4 weeks building yourself a habit of exercising first by forcing yourself to run about 18-20 miles per week (28-32km). After getting used to the new training rhythm and starting to apply the training schedule of the coach, it is possible to limit the risk of injury to the body. But if you are inherently a person who has a habit of running, you can skip this familiarization step.
According to the training schedule, a week you have to run five days, rest two days, it is suggested that rest days can be arranged on Monday and Friday. The volume of running each week will also gradually increase to help you get used to the marathon distance.
Make a sprint
On Tuesdays and Saturdays, in addition to the running schedule, you also have to make sprints at 95% speed possible, a total of 5 runs of 20-30 seconds each, and rest time between sets. The run is 1 minute. Such training will help you improve your speed and control your fitness.
In addition, weight training is also one of the most important support exercises; a week should have two weight training sessions, mainly on Tuesday and Thursday of the week. Each weight training session lasts 15-30 minutes; what exercises to perform depends on each person; you can choose to work the upper half, butt, or lower body or exercises for core muscle.
Run with friends
To measure running speed to see how fast you run, you can invite more friends to train, and the two of you practice while talking; if the gaps between your breaths are so large that it is difficult for you to form whole sentences, you should lower your running speed, because running is not important in the first stage, but in the later stage. The pace of running while talking is very useful for your race day; it helps you get fit enough to finish the run later in the race.
Avoid injuries during training
In order to avoid injuries during training, you should absolutely spend at least 5 minutes warming up, stretching the tendons, falter movements, rotating the front and back legs, etc., to activate the body. Be ready, so you can practice safely and effectively.
Training Good Running Posture
Good posture is necessary for balance. Running the right way will help your body run faster and more comfortably for many health benefits, while you also experience less stress on your body and reduce the risk of injury. Effective running will also help you reduce your risk of fatigue and ensure you get the most out of your running activities.
Keep your head straight forward
Absolutely do not lower your vision because this move causes you to be in the wrong position, accidentally colliding with others if you do not observe.
Avoid lifting shoulders when running
Let your shoulders relax when running; if the oxygen shoulder lift does not reach the muscles, that makes your muscles cramped or overstretched.
Swing your arms while running
Swing your elbows at a 90-degree angle forward and back, but not above your chest. After running about 5km, you should keep your elbows at a 110-degree angle. This exercise creates a force to push the body to move forward.
Keeping the knee at the right height
This mistake is common to many people with the right eye; try to bring the knee forward rather than raising it when running. Because when lifting, you inadvertently cause pain to the knee but also consume a lot of physical strength.
Keep the hip joint stable, and forward
When you run, it is important to maintain a balanced hip posture because here is where the body’s center of gravity is located, and it is quite easy for this position to become unbalanced.
One note in the beginner’s running guide is that you must land with the soles of your feet, not your toes or heels. Besides, when lifting the right leg, raise the heel first, then the sole of the foot and the toe.
When is the best time to run for beginners?
According to a large number of studies, the optimal time to go for a run is after 4 in the afternoon. The training advantages of running at a high intensity for an extended amount of time or a short distance are comparable. Because hormones, temperature, lung capacity, and reflexes are all at their peak in the afternoon, this is the best time to exercise. If, on the other hand, participating in this running sport is your goal, you should know that jogging in the morning before breakfast is when you will burn the most calories.
What characteristics define a successful distance runner?
In addition, elite distance runners have superior running economies compared to other runners. This means that in order to keep up a given speed, elite distance runners require less oxygen and energy than other runners. When taken together, these physiological characteristics make it possible for top distance runners to keep a faster pace for a significantly longer amount of time compared to other runners.
Is it healthy to go for a run every day?
Running is a good activity that should be done frequently; nevertheless, running every day can increase your risk of problems such as stress fractures and shin splints. Running should be done occasionally. Instead, you should strive to run three to five days per week and include rest days as well as cross-training activities like bicycling and swimming in your routine.
What is the most effective strategy for running?
Maintain a straight line from your shoulders to your hips. Put your arms at your sides, look forward, and stay away from the monitor or look down at your hands. Take brief steps and keep your stride relatively short. When running on a treadmill, you must shorten your stride since overstriding will cause you to kick the front of the machine. This will drive you to run more efficiently.