By Gabe Sanders PhD, NSCA-CSCS
Marathon runners engage in diverse types of training so that they can run 26.2 miles as fast as possible. A marathon runner at some point in their running career must build a base level of conditioning, in order to gradually train harder.
This concept of building a base level of conditioning and then building up your mileage can apply to anyone and with any form of exercise, not just elite marathon runners.
“I am not a marathon runner.” “This surely does not apply to me!”
Do not worry, I am not a marathon runner either and this concept can apply to you and me, both! I will use myself as an example since I have worked overtime to build up my mileage. A few months ago, I was unable to run one mile without stopping to catch my breath and now I can run three miles at a time without stopping.
Please keep in mind that I do not have the body type of a petite marathon runner. I played football in college and distance running is not a natural activity, but it can be done. You should also know that building your mileage does not strictly refer to running! You can build your walking mileage which can be extremely healthy.
Work on mastering one mile.
At first, work on mastering one mile. Whether you are running or walking, one mile at a time is key. Then progress to 1.5 miles over the next two to three weeks and then 2 miles within the next two months. The key is to avoid large increases in a brief period of time. Also, be consistent but gradually increase.
Mix shorter and longer distance
Once you have mastered 1-2 miles, the next step is to mix shorter and longer distance runs or walks. Your shorter distances should be higher intensity (faster) while the longer distances are lighter intensity (slower). Even when you walk, your one-mile walking goal is to walk faster and track your time! Have fun and make decreasing your time a game or a challenge as long as you are not in pain or at risk of injuring yourself.
Build your mileage and chart it weekly.
Lastly, build your mileage and chart it weekly. A solid goal in your first week is to walk or run three miles total. Then every two weeks, add a mile until you reach a point that is safe, effective and helps you feel accomplished. A total of nine miles in one week means you would burn more than 1,000 calories and your body, immune system, and cardiovascular system will be stronger and work more efficiently.
Go out and start building your mileage!
Here’s an example of a 9-mile week of walking. If too cold for outdoors, you can use the treadmill inside!
Sunday – No walking
Monday – 3-mile walk (light intensity)
Tuesday – 1-mile walk (harder intensity)
Wednesday – No walking
Thursday – 2-mile walk (light intensity)
Friday – 1-mile walk (harder intensity)
Saturday – 2-mile walk (light intensity)
*Before starting an exercise regimen, consult with your physician and/or healthcare provider
**For more examples of other variations/exercises look under Multimedia-VDF Exercise Tips
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