How far can your body take you? Have you ever wondered how far is far enough? When beginning a running program most newbies strive to cover 5 kilometers and when that is accomplished they look to the 10k distance and so on. Is this a running rule? You cannot attempt the next distance until the shorter is conquered? Have you ever considered a half marathon, a marathon or maybe longer?
While the distance you run is not governed by rules, how you get there is. There are numerous factors you should be aware of and consider when choosing a training program and ultimately ?your? distance.
Running History:
How long you have been running becomes more of a factor the longer the distance you would like to train for. The body requires time to get used to the rigors of running. The tendons, ligaments, joints and bones all need to adapt. If you add the stress of distance before adaptation, injury is inevitable.
Age:
The older you get, regardless of running history, the more recovery time you require. It is wise to add an extra full day off each week for a total of two, or to add a non-impact day in between each running day. Pool running, swimming, cycling or elliptical training are all good options. Fewer running days in a training week may affect your racing quality at certain distances and therefore your results. This should be factored into your distance decision.
Time:
This refers to the amount of training time each week you have available. When you train for the longer distances you need to be able to dedicate one day each week or at least every other week to a long run. This run will last up to two hours for a half marathon, three hours plus for a marathon and longer for an ultra. If you find it difficult to fit this into your schedule, you should think twice about training for the longer races.
Biomechanical Issues:
Again, the longer you go the more obvious and bothersome any biomechanical irregularities will become. Even runners with efficient foot strike patterns can experience breakdowns in this area the longer they go.
If you choose to run longer you need to respect the distance. Anything longer then a 10k is long and involved, physically and mentally. One long run each week is required and the 10% rule should be followed religiously. That is the total distance you run this week shouldn?t be any more than 10% more then what you ran last week. A recovery week should be scheduled every fourth week allowing not only your body to recover, but freeing up some time so you can attend to life. You might want to schedule a regular massage or attend a yoga class.
For a long, injury free running career be patient and allow your body to adjust to the demands of your goals.
Sophie Duguay ran the Jordan 5k in 37:15. Watch for the Pitter Patter 5k/10k race results at
www.redballradio.com.
