Have you ever considered running everyday? This is exactly what you do in a series of races. We've put together some tips to help you keep the momentum going.
Definition: series of races
A "streak" is when you run on consecutive days for a certain period of time. According to the rules of the United States Running Streak Association, a distance of at least one mile counts as a run.(1) This is usually 12 to 15 minutes of easy operation. You can't make up for missed runs or run forward in a streak - you really have to run flawlessly every day. At the end of the year, you can see how many consecutive executions you have performed.
6 tips for running in series
1. Set a running goal
Running every day can be a challenge for any runner. Pick a time of day that works for you, set your planned schedule and you have your running schedule.
This method is good for beginners who want to start running; this will help establish some regularity for the body. The goal is to make running a normal activity that you want to incorporate into your daily life.
2. Start slowly
Motivation is usually highest at the start. In order to maintain this level, you have to start slowly. Running isn't about breaking a new record every day. Divide your mileage well, switch between fast and slow running, shorter and shorter distances. It's a great way to develop your racing potential.
In order to add variety to your daily running routine, you can mix different training methods: fartlek, long slow runs, tempo runs or crescendo works.
3. Discover the advantages
- Running every day is not harmful to your health at all. Studies show that moderate daily exercise improves your overall health.(2)
- By starting your training with short, slow runs, you are giving your body time to adjust to the effects of the exercise. You protect your joints, avoid overtraining and prevent painful injuries.
- You can gradually make management a new habit in your daily life. With short runs, you can create space in your life to run. Friends and colleagues who might be skeptical of your sports enthusiasm will understand short workouts better.
4. Listen to your body
There is no room for excessive ambition in running, like any type of professional training. Beginner runners should pay attention to the goals they set for themselves. Give your body time to get used to running. The moment you feel like you are overtraining, take a break from your run. Typical operating problems like shin splints and ankle sprains there is nothing to laugh about. Knee problems and back pain resulting from poor running form are common side effects of overtraining. You can avoid such problems by warming up properly. Strength training exercises to strengthen your muscles will help improve your running performance.
5. Enjoy the recovery
Does running every day and recovering seem like a contradiction? It doesn't have to be. Say you run 2-10 km every day, your body still has time to recover. This happens during slow, relaxed runs, during which your muscles benefit from an active recovery. Additional stretching relaxes your muscles and with a foam roller you can stimulate your connective tissue and release tension and knots.
6. Remember to eat well
With proper recovery, the good nutrition will boost your performance. When you run everyday, you burn more energy. Make sure you are drinking enough fluids and eating a balanced diet. Eat meals that are high in quality carbohydrates, such as whole grain pasta, to ensure that your body is adequately supplied with glycogen. This way, you will have the energy you need for your daily errands. The healthy fats and proteins, which you can find in meat, fish, beans, nuts and eggs, will replenish your energy stores after running. Fruits and vegetables provide you with additional vitamins and minerals.
✓ Shoes: it pays invest in good running shoes if you want to be a streaker. The right fit will help prevent injury.
✓ Outfit: Get the right clothes for all of the weather. Rain is no excuse. Run your errands short on bad weather days.
✓ Route: Try to run without a route in mind and use these sessions to get to know the area better.
✓ Friends: motivate friends and colleagues to reach you. When you walk the minimum distance, there really is no excuse not to come. Anyone can run 10 to 15 minutes and squeeze it during their lunch break.
Are you ready for the streak? Download the Adidas running app and follow your races!
If you’ve never run before or you’ve had a long break from course, it can feel intimidating to get out there and hit the pavement. But if you get familiar with some basic information about course and follow a beginner’s schedule, you’ll be well on your way to starting a new running habit.
At your visit, share your running plan and goals with your doctor and have him/her assess your plan and any potential health issues. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty running store to get spécialiste advice on buying the right running shoes. An professionnel at the store will look at your feet, watch you run, and make recommendations based on your foot type and running style. If you already have course shoes that you like, but you’ve had them for a while, you may still need to get new ones. Running in worn-out course shoes can also lead to injury. You should replace them every 300 to 400 miles.
Beyond running shoes, you don’t need much more than some comfortable exercise clothes to get started. If you’re course outdoors, make sure you follow some basic tips for how to dress for hot weather course and cold weather running, so you stay safe and comfortable.
As your endurance improves and you start course longer, you may want to invest in some technical fabric running clothes and other basic course gear, such as a course belt, good course socks, and a course hat. Some runners also like to have a course watch to track their times and distances.
Before you get started with course, get familiar with how to do the run/walk method. Most beginner runners start out using a run/walk technique because they don’t have the endurance or sport to run for extended periods of time. The run/walk method involves course for a short partie and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re running and reduce your walking time. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and sport improves.
Before you start any running workout, though, you need to make sure you warm up properly. A good warm-up signals to your body that it will have to start sérieux soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by very easy jogging for a few minutes. You can also do some warm-up exercises. Always end your workout with a slow five-minute jog or walk to cool down. The cool-down allows your heart rate and blood pressure to fall gradually.
Use your breathing as your guide when course. You should be able to carry on a conversation while course, and your breathing shouldn’t be heavy. Don’t worry about your pace per mile—if you can pass the ' talk test ' and speak in complete sentences without gasping for air, then you’re moving at the right speed.
Make sure you’re breathing in through your nose and mouth, and breathing out through your mouth. Proper breathing and taking deep belly breaths will help you avoid annoying side stitches, or cramps in the abdomen area.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water ( about four to six ounces ) halfway through your workouts.
Post-run is a great time to stretch and work on improving your flexibility because your groupes musculaires will be warmed up. It’s also a relaxing way to end a workout. Try some of these stretches that target particular areas that frequently get tight during and after course.