It is very important for long term success in running that you don't train too hard. Even though running hard is the best way to improve, it isn't always realistic, especially for people who have too much on their plate, including a life, job and family. Training too hard can also leave you without the energy to maintain your normal schedule.
How do you know if you are training too hard? The first thing that happens is that you feel uncomfortable and time stops. Because distance running is aerobic and rhythmic, you need to maintain a comfortable pace while training. As your body becomes more efficient at running, you will speed up naturally. You shouldn't participate in a NO PAIN, NO GAIN program. You need to also know that immediate results are not built overnight. It takes patience and a commitment to training over the long haul to achieve long term success.
What are some other signs that you are training too hard?
- You dread your next run
- You can't carry on a conversation while you run
- You are always sore
- The run seems to last forever
- You are out of breath
- You use your arms too much
- You don't settle into a rhythm
- The person you run with is talking and you can't listen
- You constantly want a drink
- You'd give $100 if you could walk
The great thing about running is there's no penalty for walking, and, in fact, it actually can make your overall time better. You need to throw your ego out the window and listen to your body. Runners who are either training through injuries or who may want to increase their endurance can add some walking to their exercise routine at regular intervals. As a matter of fact, if you're just starting a fitness program, the best way to get yourself prepared for running is to first acclimate the legs to movement -- and that should include some walking for the first few days.
Once you feel your legs have adapted to the impact of running, you should gradually increase the amount of time spent running in order to build an aerobic base. With a good aerobic base, you will be able to deliver oxygen better, making distance running more comfortable. Also, a side benefit, as you run longer and easier, you will be able to burn fat more efficiently, and who doesn't want to do that?
When you do decide it is time to run hard, make it for a short distance or time. Make sure you know the difference between interval days -- when your whole intent is to improve your pace -- and easy days when you are focused instead on working on your aerobic base. You shouldn't put two hard days back-to-back to give your body time to rest. Remember, it's during the time of rest that the body makes improvement.
Always remember, too: A good running program is one you stick with.