3 simple workouts to increase running distance

The coach indicates the paths to achieve goals and evolve in sport quickly and safely

Increasing the distance in competition is a common desire among practitioners of this sport. People usually start running to lose weight or improve their quality of life by strengthening their health. However, as the months go by and the results arrive, it’s common to take a liking to the practice and start setting more ambitious goals within the modality.

No wonder, increasing the distance in the race is perhaps the first big goal of this new stage. The person has already managed to get back in shape, but he doesn’t want to stop running. On the contrary, the idea now is to be able to compete in bigger competitions and evolve more and more in the sport. However, it takes patience and wisdom at this point. Forcing things can be a mistake.

The first step in increasing the distance in the race is to understand that, from now on, it will be necessary to devote more time and energy to the sport. “The training structure can be maintained, with short ‘shots’ and longer training sessions. However, the long ones should cover a greater distance,” explains physical educator, Guilherme Lacerda.

Training to increase the distance in the race

To help people who want to increase distance in competition, Guilherme has separated three types of training. They are simple and objective. Watch:

1 – Continuous

Continuing education is generally the basis for the evolution of this sport. However, to increase the distance in the race, it is necessary to divide the activity into extensive and intensive:

Ample: ideal for the initial phase. It is indicated to create the basis of aerobic training and to improve physical conditioning. It is characterized by high volume and low intensity. That is, you will decrease your speed to be able to run longer.

Intensive: opposite of extended. Here the idea is to keep the intensity moderate and high. A workout like this should only last between 20 and 40 minutes. And beware: it is not recommended to do it every day. The ideal is to perform two or three times a week, always alternating the days.

2 – Interval

In addition to continuous training, interval training is also divided into extensive and intensive. That is, the big difference is that the intensity will never be low and the volume is lower.

Ample: It has a high intensity and faster speed. It needs short breaks for the body to recover. The volume of this type of training is between medium and high, usually more than 40 minutes.

Intensive: already in the intensive range, the intensity must be between high and very high. The training volume is lower – between 20 and 40 minutes – with pauses that can last up to four times longer than the stimulus. Example: 30 seconds of training, for a 2 minute break.

Cherry on the cake

3 – Fartlek

Fartlek is a workout based on speed variation. This makes it one of the most complex workouts for activating the metabolism, guaranteeing a high energy expenditure.

Important

It is worth remembering that these workouts are just a few examples of stimuli that can help you increase distance in the race. However, it is always important to consult a professional so that he can assess your condition and your goals. In this way he will be able to develop a personalized strategy, so that you evolve in the sport, quickly and safely.

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Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.