Here are five ways to change up your run training to stimulate better results.
Do you train and train but never seem to improve your running splits? If so, you’re not alone. Even if you’re a good runner, fatigue from hard efforts in the water and on the bike can slow you on the run. Here are five ways to change things up in training to stimulate better results.
Immerse yourself. The fastest way to learn a language is through immersion. In a language immersion camp, everyone is required to speak nothing but the language being studied for a week or a month or however long it lasts. A running immersion works similarly. Of course, taking on too much running too quickly can lead to fatigue and injury, but if done right, a running immersion can help build your aerobic base into your week and train you to run while fatigued.
When adding more mileage to your weekly running diet, do it with caution. Add miles slowly, with 5- to 10-percent gains over two or three weeks and as much as 20 percent over a span of two months. Immediately going from 50 to 55 miles per week shouldn’t affect you much, but you’ll definitely feel the effects of going from 50 to 70, both in leg fatigue and the mental stress of finding time to fit it in.
You’ll need to find out what works for you, but a few ways to increase your mileage include adding three miles or so cool-down running after an interval workout, adding a second run on a day of easy running, adding 15 minutes to weekly maintenance runs and adding 20-25 minutes to your long run every other week. But make sure you’re still taking at least one to three days off from running so you don’t literally run yourself into the ground.
RELATED: 5 Drills To Make You A Better Runner