{"id":72728,"date":"2015-08-06T07:38:57","date_gmt":"2015-08-06T05:38:57","guid":{"rendered":"https:\/\/runlovers.it\/2015\/3-easy-steps-to-increase-distance\/"},"modified":"2024-10-07T17:50:51","modified_gmt":"2024-10-07T15:50:51","slug":"3-easy-steps-to-increase-distance","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2015\/3-easy-steps-to-increase-distance\/","title":{"rendered":"3 easy steps to increase distance"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6 id=\"to-improve-it-is-essential-to-train-with-specific-methods-such-as-intervals-and-fartlek-challenging-yourself-continuously\">To improve, it is essential to train with specific methods such as intervals and fartlek, challenging yourself continuously.<\/h6>\n<\/li>\n<li>\n<h6 id=\"start-by-identifying-your-weekly-distance-to-build-on-that-gradually-following-the-1050-rule-used-to-increase-miles-safely\">Start by identifying your weekly distance to build on that gradually, following the 10+5+0 rule used to increase miles safely.<\/h6>\n<\/li>\n<li>\n<h6 id=\"every-six-weeks-reduce-mileage-by-25-percent-to-consolidate-progress-and-prevent-injury-while-maintaining-a-balanced-approach-to-training\">Every six weeks, reduce mileage by 25 percent to consolidate progress and prevent injury while maintaining a balanced approach to training.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">The<\/span>phases, when running, are always marked by two factors: I want to go faster, I want to go farther. In both cases, there are simple ways to improve: repeats, long runs, core stability, fartlek, hill repeats; all expertly mixed to achieve your goal because-it is well known-a challenge with yourself is never won or finished. The challenge is always open!<\/p>\n<p>If, on the other hand, you want to go harder and farther in a short time and without effort, well, in that case I think a very good solution might be a pilgrimage to a mystical destination of your choice but-believe me-I don&#8217;t think it will work much.<\/p>\n<p>The important thing then is to always start from the premise that every achievement takes time and discipline. Unfortunately. Or fortunately, because otherwise it would be uninteresting to win hands-down without effort.<\/p>\n<p>In <a href=\"https:\/\/www.facebook.com\/groups\/137117443144584\/\" target=\"_blank\" rel=\"noopener\">RunLovers Club<\/a> (you&#8217;re already a member, right?), our Facebook group, many people compete to see who can get the most miles in a week. It is beautiful because everyone is always trying to increase their &#8220;mileage,&#8221; without competitiveness but with the goal of improving themselves-and with everyone&#8217;s support.<\/p>\n<p>But how to increase the distance intelligently? Because-I&#8217;ll let you in on a secret-it is not possible to go from 50 to 150 km\/week naturally. Instead, it is necessary to do it methodically, so as to build a lasting result without incurring unnecessary injury risks.<\/p>\n<h2 id=\"1-find-your-base-route\">1. Find your Base Route.<\/h2>\n<p>It is the starting point, the total distance in the week-because from now on we will reason only on a weekly basis-that you commonly run without suffering the dreaded leg-woody effect (overtraining) or-worse-to feel as if you did not run (undertraining).<\/p>\n<p>Finding out what your Baseline Distance is is extremely simple: check your workouts for the past 4-6 months and find the total distance over which you feel most comfortable. In which you feel &#8220;trained&#8221; but also that, perhaps, you could give a little more.<\/p>\n<p>Let us assume, for ease of calculation, that the comfortable weekly mileage is 50 km: this will be our starting point, the foundation on which we will build our distance.<\/p>\n<h1 id=\"2-the-1050-rule\">2. The 10+5+0 rule<\/h1>\n<p>Don&#8217;t worry, you don&#8217;t have to add 10 miles a week. Simply, starting from your Base Route, you need to add 10% one week, 5% the next, and then consolidate for one week.<\/p>\n<p>So&#8211;still starting from our hypothetical 50 km\/week, and my high school math teacher will forgive me if I am wrong&#8211;the first week you will run 55 km (50 km + 10%), the second will become 58 (55 km + 5%), and the third week the total kilometers to be run will still be 58. For the next one you can add 10%, for the one after that 5%, and so on until you are an ultramarathoner!<\/p>\n<p>Okay, I&#8217;m disliking myself for all the formulas I&#8217;m using and probably the real test of endurance is to complete the reading of this article but-if you&#8217;ve made it this far-I hope you&#8217;ve appreciated the effort at simplification I&#8217;m making. However, don&#8217;t worry, we are almost done. ;)<\/p>\n<h3 id=\"3-the-week-of-recovery\">3. The week of recovery<\/h3>\n<p>Even when making a concrete pour, it is necessary to wait some time for it to settle. And why should it be different in running? Therefore, every 6 weeks, it is good to provide a recovery one so as to further consolidate our new Basic Pathway and prevent any injuries. How? Reducing the mileage by 25% over the 7 days.<\/p>\n<p>Do you want a numerical example? Are you sure? Okay.<\/p>\n<p>If your new Base Mileage is 50 miles, for one week you will do 60 total miles. It will be a small vacation week on which perhaps you can focus on <em>cross-training<\/em> or a larger load of <em>core stability<\/em> that will also be worth a run-up to start building again.<\/p>\n<p>Starting again from 50 miles, of course.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to increase total distance traveled in workouts to improve performance and prevent injury in three very simple steps to follow<\/p>\n","protected":false},"author":3,"featured_media":57099,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15211],"tags":[20346,16747,15149],"powerkit_post_featured":[],"class_list":{"0":"post-72728","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips","8":"tag-distance","9":"tag-technique","10":"tag-training-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>How to increase the total distance in running<\/title>\n<meta name=\"description\" content=\"How to 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Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2015\/08\/aumentare_distanza.jpg?fit=1021%2C580&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/72728","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=72728"}],"version-history":[{"count":2,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/72728\/revisions"}],"predecessor-version":[{"id":86096,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/72728\/revisions\/86096"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/57099"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=72728"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=72728"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=72728"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=72728"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}