How Far Should I Run?
How far should I run? How long? How often? And why aren’t I improving? These are common questions for new runners and we want to help you answer them!
Like many challenges of health and wellness, there is no one-size-fits-all answer. It depends greatly on what you are trying to achieve and why. There are, however, some simple tips that can help you get where you want to be fitter and faster.
The biggest mistake many beginner runners make is going out too hard, or too fast. It's a common mistake we make in many areas of life.
Consciously or not, we learn early in life that bigger, faster, stronger is always better. As it happens, this is far from the truth, and the “push through the pain” culture does more harm than good.
Start Out Easy
It is so tempting to go out all guns blazing and smash out 5 km on your first run. That's fine if your fitness is up to it, but if it's not, you will inevitably pull up too sore to do anything for the next week or more, which ultimately makes the first run a complete waste of time.
When you are starting out, consider walk/run/walk/run style workouts. Gradually increasing the duration of the running component and decreasing the walking phase simultaneously over a few weeks will have you running an easy 5 km faster than you think. Trust us, patience pays off in the long run. (Pardon the pun!)
Build Gradually
Progressive overload is the key to any successful training program. Gradually increasing the amount of stress applied to the body during a workout allows both the musculoskeletal and cardiovascular systems to get stronger. Allowing adequate recovery time during and between workouts ensures progression without injury.
Repeating the same workout over and over again risks plateauing, whereby the body has adapted to the stress and is no longer challenged. If your workout feels easy then it is time to mix it up. For runners, this means increasing the intensity or duration of your sessions at a rate of not more than 10% each week.
Listen to your Body
Listening to your body means hearing what feels good and what feels bad. If you are sore during or after a run you may need to add in a recovery session or back off your next run.
If it doesn’t improve with ice, rest and home recovery tools, check in with a healthcare professional. It is tempting to push through the pain to get to the finish line, this might be true if you are running a big race or completing a bucket-list event, but if it's just a training run you need to be brave enough to pull up, otherwise, you risk doing damage that could put you on the sideline for weeks or even months.
As mentioned above, if your body tells you that your workout was easy then it's probably time to up the ante. Your sweet spot is when your session feels great but still challenging and you don't pull up too sore to take on your next run.
Make sure you take the time to relish in the post-run high. Feel every part of it in its entirety, the desire to recapture this feeling will help motivate you to keep heading back to the start line.
Run to your ability
There is heaps of content out there giving all manner of advice. Much of it is excellent but some of it is questionable and often unrealistic. You are the only one who can run your race and while you can be coached on form, style and pace you will never run the same race as the person running next to you (and you definitely won’t be the same as the girl on Insta sharing her highlights reel).
Knowing where you are at, and being ok with it, is crucial to getting you where you want to be. Running to effort rather than a specific pace or time is a great way to adjust a training program to your ability. Running to effort means running to your unique 3 out of 10 or 9 out of 10, whatever the workout demands, this allows you to progress at your rate, not someone else's.
Most importantly, you are where you are, the only thing that will change that is smart, consistent training.
Get Really Clear on Why You Are Running & Make A Plan
Training for a marathon? Half-marathon? 10km?
Trying to improve your 5km or 10km pace?
Improve your fitness for a sport or event?
Improve your mental health?
Because you love that post-run feeling?
Once you get clear about your reasons for running, it’s important to have a plan.
Set a schedule, put it in your diary and stick to it. The combination of sessions you need to complete will differ slightly depending on your goal. Getting clear on why you are running can make building a plan that much easier. If you really want to get serious, it may be worth investing in a professional coach or an online training plan. Tip - try to choose programs that allow you to customise the plan based on your wellness state, your goals, and your ability.
Check out our article More Than Running for a guide to building a well-rounded training program.
Consistency is Key
The biggest factor that contributes to progression is consistency. Life happens, sometimes plans change and you can’t complete your scheduled workout - that’s ok, but if you can, do something! A shorter run, a brisk walk, or perhaps a bike ride. Something is always better than nothing.
It is always surprising and disappointing when you realise just how much your fitness can regress during a break of just a couple of weeks.
Have Fun
Second only to “Do no harm” is “HAVE FUN!”
If your body hurts or it doesn’t make you feel happy and healthy then take a break. This is not an excuse to wear a hole in the couch; instead, swap out your run for something new and fun.
There are exciting new ways to exercise popping up every day, think outside the box, perhaps try some aerial yoga, bouldering, or even some old-school double-dutch skipping!
As the weather starts to warm up you could hit the water for some traditional lap swimming or grab a paddle for some SUP or kayaking. Whatever your choice, exercise should always feel great. Even if your body is left a little battered and broken, your heart, mind and soul should always feel happy, empowered and proud.