Before you embark on any training program, one of the most important questions that should pop up is how often you should run. Better yet, which are the best running shoes? How successful you will be with your training regimen is partly determined by the shoes that you wear. After all, you feet will be in constant contact with the ground whether you’re jogging or taking short running sessions your feet needs to be comfortable. Thus, you need a shoe with extra padding, is lightweight, can absorb shock during impact and a guidance line for enhanced gait efficiency.
While there’s no single right answer to how often you should run, there are some factors that may determine your frequency of running such as your goals, schedule, and running experience.
For health reasons, every man, woman, teenager or child should aim to have a regular running program. Research show running on regularly lessens the risk of chronic disease, help you stay leaner and most importantly increases your life span.
This does not necessarily mean that you should run every day. Nonetheless, if you want to reap the benefits that come with running, you need to run at least 3 times every week. The most critical thing to remember is that you need to make the running sessions count.
The weekly runs should have a tempo that will enable you to develop intensive endurance, speed to ultimately help you run longer distances every time you hit the running track.
Why Do You Need to Regulate Your Running Program?
The reason you should run three times every week is to lessen the likelihood of injury. Running comes with a high injury rate, and the risk keeps increasing with frequency. Statistics shows that runners who run every day have a higher risk of getting injured.
If you’re to run every day, you need to consider factors such as your ability to handle daily running and your personal routine as well as preferences.
Essential Things to Remember
Find the Right Shoes – The best running shoes should not only be comfortable but also prevent injury. Be sure to wear shoes that fit you correctly and are in line with foot’s contours. One such shoe is the Nike women’s Dual Fusion Run 2 Running Shoe. Designed to offer extra comfort, the Dual Fusion is lightweight, has high arch support and allows swift transition from heel to toe. The upper mesh allows your feet to breathe while the long durable design offers lasting wear even with constant running. Remember to replace your shoes every 300 to 400 miles.
Control Your Pace – Controlling you speed is important as it help prevent overtraining and injuries. You should maintain a comfortable pace to avoid getting worn out fast. In essence, you should be able to hold a conversation and to breathe comfortably while running.
Take Walk Breaks – As a noncompetitive runner, you may not have the endurance to run for long sessions. As you build up the endurance, take walk break between sessions. Be sure to increase your mileage by 10% every week. Sample the Salomon Men’s speedcross 3 trail Running Shoe, a running shoe that is designed to transition with your endurance and mileage. The speedcross offers superior traction irrespective of the terrain. With a bigger toe room, a water resistant upper body and an integrated mudguard this shoe ensures a smooth ride. The padded inside also makes the speedcross 3 trail one of the best shoes for plantar fasciitis.
Warm up Before Running – A warm up session gives your body a signal that you will be working soon. Start the run with a brisk walk or easy jogging for a couple of minutes. This helps raise your heart rate gradually and lessen stress on the heart. Equally, end your run with a slow 5 minutes jog or walk to allow the blood pressure and heart rate to fall gradually.
As stated, you should run a couple of times every week to get progressive benefits that come with running. You level of competition may also play a role as to how often you should run. Many elite runners run as often as twice every day. If you’re running to keep fit, three to five times every week will do according to fitness experts.