As runners, we all like to compare running mileage. Don't you like it? The daily ranking shared by that circle of friends is what? However, not everyone's body can withstand such a long distance. Blind comparisons are likely to cause self harm. Perhaps the only way to increase the amount of running without increasing your mileage is for you.
Especially in some special periods, such as illness, bad weather, etc., you may not need to go outside to exercise. Then, midsummer or severe winter will be your best time to use these methods.
What does it mean to increase the amount of running?
Volume (in English, for running) refers to the number of total miles you have completed in a week. The first principle is that to avoid injury, your weekly increase never exceeds 10% of the previous week, which is also called the 10% rule.
How to apply to elite runners
Kim Nedore, the runner-up champion of the United States Athletics Association, believes that her health and success in the mountain running field all come from "the same time spent on cycling and running!" She is a world champion, a bronze medalist in the mountains, and spends 50% on the bike!
After having suffered a hip tear in college, several years, Kim and the coach had to think of keeping a low mileage to maintain a high level of training. Because her frail hips can't afford to run more than 30-35 miles (about 48.3-56.3km) per week, she rides a 100-mile ride (about 161km). In addition, she adds a little strength training every day. 'Extra' training can translate into running levels."
How it works for you
The key to increasing running without increasing your running mileage is strength! You need to make your heart beat faster and keep that level. One of the best strength trainings is interval training! Try this practice instead of your daily 1-2 runs at home or in the gym:
1. Choose any type of aerobic fitness device to warm up and slowly increase your speed for more than 10-15 minutes;
2, on your choice of aerobic fitness equipment, with high intensity for 7 minutes to do running, steps, rowing or walking training (Heart Rate Zone 3-4);
3, jump off aerobic fitness equipment, do 3 groups of 10 deep squats;
4. Run, step, row, or walk training with high intensity for 7 minutes;
5, jumped aerobic fitness equipment, do 3 groups of 5-10 vertical support;
6. Runs, steps, boating or walking training with high intensity for 7 minutes;
7. Jump off aerobic fitness equipment and do 3 groups of 10 bow or jump steps;
8, use aerobic fitness equipment to adjust and relax.
You have just completed a 40-minute intense heart rate workout without even having to go outside! In addition, congratulations, these will enhance your running strength - you have not increased the running mileage, but increased the "running volume"!
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