Running - Better in Moderation

I’ve been running since before I can remember. Growing up I was on the track team throughout middle and high school, and I ran EVERY SINGLE DAY! All running, no weight training. That was until I developed patella tendinitis in both of my knees, which let’s just say is super painful. This ailment was the direct result of the repetitive motion of running, without proper strength training to keep my legs and joints healthy and strong.

The moral of the story is that our bodies are not designed to be hitting the pavement every day. Believe me, this was a hard pill for me to swallow. I was truly inspired after reading the book Run Less, Run Faster, and with time I learned that I could become a faster and stronger runner when I ran less. By cross-training, and incorporating strength training, stretching, and rest days into my schedule, I became a more balanced and disciplined athlete.

Maybe you are currently an avid runner or someone that has been wanting to incorporate running into your regular fitness routine. Either way, it is important to prioritize and plan your training in a way that optimizes your results and prevents burnout and injury!

For the seasoned runner that likes to compete:

• Aim for running three days per week

• One run will be your slow and steady long-distance run (this is where you increase your mileage each week if you are going for more distance)

• One run will be your race pace (either a 5k or 10k or whatever distance you are working towards)

• One run will be your sprint/interval training (this will help you improve your speed and endurance)

• Two days will incorporate cross-training and strength training

• One active rest day

For the beginning runner:

• Aim for running three days per week (the goal is to help you create a baseline in your aerobic system to progress from )

• When beginning, start with 20-minute walk/run intervals to help you build your endurance. (as you progress, the timing of your walks will decrease and your runs will increase until you are running nonstop)

• When you are running nonstop for 20 minutes then you can focus on increasing your mileage/distance.

Looking to run stronger and faster without risking injury? Balance your running routine with cross-training, strength exercises, and rest. Body In Motion offers quick and effective workouts designed to strengthen your body and support your running goals. If you’re ready to take your training to the next level, sign up now and get your first week free!