What Should the Ideal Running Routine Be Like? - ARTICLE GATE

 

Running is one of the exercises that most people want to add to their exercise routine but do not know where to start and how to do it. If you are new to running, you should first learn to run at a light pace and spend most of your time jogging at a light pace. Unless you have a health problem that requires otherwise, you should not hesitate to run. In terms of cardiovascular health, it is recommended to do 150 minutes of moderate-intensity cardio exercise per week. Light jogging is precisely this recommended level of difficulty. This pace keeps not only the heart, but also muscle fibers, nerve cells, joints and bones fit without putting too much strain on them. What should be the ideal running routine, how can you increase your pace in a healthy way? We wrote it for you.

How should light tempo runs be?

A light pace is a pace that you can maintain for minutes or even kilometers. You should never be out of breath while running at this pace and you should be able to talk to the person next to you without difficulty. If you have trouble speaking, you should slow down, and if you can sing, you should speed up a bit. If you have a heart rate monitor, your heart rate data will also guide you to pace. The heart rate of a thirty-five year old runner should be somewhere between 110 and 150 per minute while running at this pace , and the average heart rate should not go above 130 throughout the run.is expected. But don't try to set the pace just by looking at the heart rate monitor. The heart rate may differ from person to person, from track to track, from day to day, depending on many different factors such as gender, age, how well trained you are, your state of fatigue, air temperature, slope characteristics of the track. What matters is how you feel. You should be aiming for a comfortable pace at which your heart and legs will get you running on their own.  You should not have any complaints such as headache , ringing in the ears, throbbing in the temples. These symptoms are usually a sign of a high heart rate and extremely high blood pressure, you should slow down. If symptoms persist despite slowing down, you may have a health problem that prevents you from running. You should stop running immediately and consult your doctor.

Is running fast unhealthy?

No, it is not, but it requires a certain knowledge and experience. Pace jogging workouts where your heart rate sees the 160s, 170s or even 180s are advanced workouts. In order to be able to run at a fast pace, you must first learn to run at a light pace, establish the basic running technique, get stronger and increase your flexibility. Otherwise, injury is inevitable.

Light jogs not only keep you and your heart fit, but also feed your competitive side by running your first 10km race. Research indicates that light jogging three to five times a week improves the performance of runners who can complete 10 kilometers in more than 50 minutes after 8 to 10 weeks of training. My experience also supports these studies. In my first years of running, I lowered my 10km from 63 minutes to 53 minutes by jogging for 30 to 45 minutes at a moderate pace three to four times a week. This duration and frequency corresponded to 15 to 20 kilometers per week. I didn't have a heart rate monitor back then. I guess I start jogging in the 110-120 heart rate range, after warming up, I increase my pace every few hundred meters, slow down if I feel like I'm out of breath,

What routine should you create to increase your running pace?

With each step we take and each calorie we spend while running, the body asks itself whether it can handle this pace and distance. Are my muscle fibers strong enough? Is my nervous system fast enough? Are my capillary networks wide enough? Am I dealing with free radicals well enough? If the body isn't sure it can handle the job, it starts building new tissues and improves until it's sure it can handle the job. At the point where it is not as difficult as before, he decides that what he has is enough and slows down the construction works. Therefore, if we continue to run the same distance at the same pace, we maintain our form after a point, but we cannot improve it much.

If you are just starting out with running, your first goal should be to run for 20 minutes at a light pace 3 times a week without stopping . Once you reach this goal, gradually increase the duration of your runs to 30 to 40 minutes. In fact, over time, you will see that you can do long runs for over an hour at this pace. As your runs get longer, you'll see that your breathing gets lighter, your endurance increases, your leg, hip and abdominal muscles get tighter and stronger, and weight control gets easier, provided you continue to pay attention to what you eat.

The way to progress is clear with light tempo running, but if your goal is to complete 10 kilometers in less than 50 minutes and you like to run fast, then you can diversify your training program with tempo and interval running exercises, but the share of the kilometers you allocate for fast running exercises in total should not exceed 20% and your time should not be more than 20%. You should spend the rest of the time jogging at a light pace.