Any beginning the runner asks himself this question - how much to run for each workout, and after how many such workouts the result will be seen. After all, sport should be beneficial and you need to know where the norm is, at which there will be progress and overwork does not threaten. Let's consider the required running volumes depending on the purpose for which you decided to start running.
How much to run for health
Running for health is extremely useful primarily because it makes the blood more actively “walk” through the body, thereby improving metabolism. In addition, running trains the heart, lungs and other internal organs.
If your goal is not to break records, then running 3-4 times a week will be enough to improve your health 30 minutes each at an easy pace.
If it is still difficult for you to run for so long, then approach this result gradually. That is, start running, then go to step. Once your breathing is restored, start running again. The total duration of such a workout will be 30-40 minutes. As you exercise, decrease your walking time and increase your running time.
Even if at first you cannot run even 1 minute, do not despair. So run for 30 seconds. Then walk until breathing and heart rate are restored (no more than 120 beats per minute), and then start your half-minute run again. Gradually, you will be able to bring these 30 seconds to a minute, then to two, and sooner or later you will be able to run for half an hour without stopping.
According to the observations of their pupils, depending on age and weight, on average 2-3 months of regular training is enough, so that from the level of a runner who cannot run more than 200 meters without stopping, they reach the level of 5 km of non-stop running.
More articles that will be of interest to novice runners:
1. Started running, what you need to know
2. Where can you run
3. Can I run every day
4. What to do if the right or left side hurts while running
How long does it take to run to achieve athletic performance
To understand how long you need to run in order to get an athletic discharge in running, you need to understand what distance you are going to run and what is your current level of training.
Let's start with the marathon and ultramarathon. These are the longest running disciplines. The length of the marathon track is 42 km 195 m, the ultramarathon is anything longer than a marathon. There is a 100 km run and even a daily run, when an athlete runs for 24 hours without stopping.
To run my first marathon, you need to run about 150-200 km a month. This is 40-50 km per week. In this case, we are talking precisely about running a marathon, not running half, but passing half. In this case, 100-120 km per month is enough for you.
Some pros run 1000-1200 km a month to prepare for such a run.
If we talk about the ultramarathon, then the monthly mileage plays an even greater role. It doesn't even make sense to try to run 100 km if you don't have 300-400 km run a month.
Running at a distance of 10 to 30 km. For these distances, running volume is a little less important. Although the mileage is also needed. To run 10 km normally, or, say, a half marathon (21 km 095 m), then every week on average you need to run 30-50 km. In this case, we are talking about the fact that you will only train by jogging. Because if your workouts, in addition to running volumes, will include general physical training, jumping, as well as speed work, then the number of kilometers run has a different meaning, for which you need to write a separate article.
Running 5 km and below.
With regard to medium distances, pure running will not be able to show excellent results. We'll have to include fartlek, running segments, jumping work, as well as strength in the training process. Only in aggregate can they give a good result. However, if you still answer to the point, then we can say that 170-200 km of running per month will allow you to complete the 3rd adult category at any average distance. It is quite possible that if you have good natural data, you can even reach 2. But higher without additional training will not work. Although there are exceptions to any rule.
How much to run for weight loss
Probably the most popular running goal - to lose weight. And in order to understand how much you really need to run to start losing kilograms, you need to focus primarily on your starting weight.
If your weight exceeds 120 kg, then you need to run very carefully. The load on the joints when running will be colossal, so at first run 50-100 meters, alternating running and walking at the same distance. Work out in this mode for 20-30 minutes, then gradually increase the running time and decrease the walking time with each subsequent workout. If you can improve your nutrition, then even such workouts will shift your weight downward. With good nutrition, the first changes will begin in a couple of weeks. But they can even earlier. It all depends on your efforts and physical health.
If your weight is from 90 to 120 kg, then you can run a little more. For example, run 200 meters, then walk. Then again 200 meters and again the same walking distance. Try to do light accelerations sometimes. Then go to step. This workout should last 20-30 minutes, not counting the warm-up. Gradually increase the workout time, decrease the walking time and lengthen the running time, trying to include acceleration more often. With this mode and proper nutrition, you can lose 4-6 kg in a month, and lose 5-7 cm in volume.
If your weight is between 60 and 90, then you will have to run much more than with a large excess of fat. In the early days, also try to alternate between running and walking. Most will be able to withstand running 500 meters without stopping, which is about 4-5 minutes. After such a run, go to a step. After walking for 2-3 minutes, start running 500 meters again. When you can run for 10-15 minutes without stopping, then you can turn on acceleration during a run. This type of running is called fartlek and is the best way to burn fat out of all natural ways. With this regime, you will feel significant changes in a couple of weeks.
If your weight is less than 60 kg, then you need to run a lot. If you are of average height, it means that there is very little fat in your body, therefore, it is much more difficult to burn it. Moreover, only fartlek, which is an alternation of light running and acceleration, will help you to lose kilograms. Regular jogging can also help you lose weight, but up to a point. Then the body will get used to the load, and either have to run for 1.5-2 hours without stopping, or very strictly follow the principles of proper nutrition. But if you include acceleration in jogging, then in a 30-minute workout you can well accelerate your metabolism and burn a sufficient amount of fat.
If you find it difficult to run a lot, then read the paragraphs that talk about running for those who weigh more than you. And when in their mode you can calmly perform workouts, then go to full fartlek.
But the main thing that needs to be understood is that you need to lose weight first of all with the help of nutrition.
