Do I need to increase distance to continue benefiting from running?

R

run

0
I have been running for about a month now. I run 5 miles (just over 8 k) a day, in about 50 minutes. I am 5'5", 130 pounds. I am pleased with how toned I have become running.

I really love running, but don't think I would enjoy it/have time to do it anymore than 50 minutes a day. I have heard people say that bodies get used to a certain amount of running and you have to keep increasing it to see benefits. I am not trying to lose weight, just keep looking toned.

Do I need to forever keep running longer and faster? I feel like I would be content at 5 miles for 50 minutes a day. I hate all other form of training (situps, crunches, pushups, fast running, stairs, etc!). I would be so upset if a month from now, I start losing my muscle definition or start gaining weight, because my body is too used to this amount.
 
If anything you will become more efficient at burning fat. IMO I would try to run further in the same amount of time, a goal is something to keep you motivated.
 
You might try varying the time/distance you run on different days. For example:
M-20 minutes/2-3 miles
T- 40 minutes/4-5 miles
W-20 minutes/2-3 miles
Th-40 minutes/4-5 miles
F-20 minutes/2-3 miles
S-60 minutes/6-8 miles
Sun rest

The logic behind this is:
1. fewer total miles per week, too many total miles run per week will eventually result in overuse injuries, like knee, ankle or hip joint problems
2. variation reduces boredom
3. the shorter days allow a certain degree of recovery during the week
4. the one longer day a week gives you another level of challenge and development without requiring increasing every days run

You also might want to consider doing HIIT instead of one or 2 days of steady state running per week for an additional challenge/variation.

You might want to consider entering some races. Most communities have 5K and 10K races through out the year. This gives you some comradery with other runners and a goal. At most community races you will find all levels of runners, so there will almost always be a group of similar ability to you to run with.
 
I think the recommended increase is 10% increase every other month, if your able to, increse your distance but keep the time the same. But if you find what your doing is fine and you still love what you do the same way you did when you started, you have no reason to change, I think enjoying what you do matters more, there are already too many people who exercise because the HAVE to rather then they WANT to. The moment it feels like a chore, I'd reconsider and think about doing something different or adding speed intervals into your training or adding ankle/wrist weights.
 
great suggestions! I agree and I'm a big advocate of HIIT. Create a pattern in your 50 min to incorporate some faster running. it will make the time go faster too. After warming up try 30 sec all out fast sprint followed by 2-3 min easy tempo jog and repeat. As you get more practice and strength you can extend the fast running part, and decrease the slower running until you find yourself running at a completely new pace thus getting more distance in that 50 min.
 
You must log in or register to reply here.
Back
Top