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Have you ever considered running away every day? This is exactly what you do in a series of runs. We’ve put together some tips to help you get on with a series of runs.
Definition: A series of runs
“Series” is when you run on consecutive days for a certain period of time. According to the rules of the US Running Association, a distance of at least 1.6 km is considered running.(1) This is usually a 12 to 15 minute easy run. You can’t make up for lost runs or run forward in a series – you really have to run every day without fail. At the end of the year, you can see how many consecutive runs you have completed.
6 tips for serial running
1. Set a running goal
Running every day can be a challenge for any runner. Choose a time of day that suits you, set a planned time frame and have your own running schedule.
Tips:
This method is good for beginners who want to start running; this will help to establish some regularity for the body. The goal is to make running a normal activity that you want to integrate into your daily routine.
2. Start slowly
Motivation is usually highest in the beginning. To maintain this level, you need to start slow. Serial running does not mean hearing a new record every day. Distribute your mileage well, switch between fast and slow running, shorter and longer distances. This is a great way to develop your running potential.
Tips:
To add variety to your daily running routine, you can mix different training methods: fartlek, long slow runs, pace runs or crescendo works.
3. Discover the benefits
- Running every day is not at all harmful to your health. Studies show that moderate daily exercise improves your overall health.(2)
- By starting your workouts with short and slow runs, you give your body time to adjust to the effects of the exercises. You protect your joints, avoid overtraining and prevent painful injuries.
- You can gradually make running a new habit in your daily life. With short runs you can make room in your life for running. Friends and colleagues who may be skeptical of your athletic enthusiasm will be more understanding of short workouts.
4. Listen to your body
There is no room for excessive ambition in serial running, like any kind of professional training. Beginner runners should be careful about the goals they set. Give your body time to get used to running. The moment you feel like you’re overtraining, take a break from your running series. Typical problems when working as shin splints and sprains of the ankle there is nothing to laugh about. Knee problems and back pain as a result of poor running is a common side effect of overtraining. You can prevent such problems by warming up properly. Weight training exercises to strengthen your muscles will help you improve your running performance.
5. Enjoy the recovery
Does running every day and recovering sound like a contradiction to you? It doesn’t have to be that way. Let’s say you run between 2 and 10 km every day, your body still has time to recover. This happens during relaxed, slow runs, during which your muscles actively recover. Additional stretching relaxes your muscles and with a foam roller you can stimulate your connective tissue and loosen tension and knots.
6. Remember to eat right
Along with proper recovery, proper nutrition will boost your productivity. When you run every day, you burn more energy. Make sure you drink enough fluids and eat a balanced diet. Eat foods rich in quality carbohydrates, such as whole grain pasta, to keep your body getting enough glycogen. This way you will have the energy you need for your daily runs. The healthy fats and proteins you can find in meat, fish, beans, nuts and eggs will replenish your energy reserves after running. Fruits and vegetables provide you with extra vitamins and minerals.
Checklist:
✓ Shoes: worth it invest in good sneakers if you want to be a striker. Proper fit will help prevent injuries.
✓ Clothing: Pick the right clothes at all times. Rain is no excuse. Do your short runs on bad weather days.
✓ Route: try to run without considering the route and use these sessions to get to know the area better.
✓ friends: motivates friends and colleagues to join you. When you run the minimum distance, there is really no excuse not to come. Everyone can run from 10 to 15 minutes and take it to the lunch break.
Are you ready for a series run? Download Adidas running app and track your runs!
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