How to arrange your running time?

Running is a sport that can be done anytime and anywhere, so many people think that you can run as long as you want to, and running is good for your body no matter what time it is. In fact, running in our lives also requires a certain amount of time planning, and running has different effects on our bodies at each stage. So, how do you schedule your running time?

Afternoon full run

"A lot of data shows that in running competitions, especially short-distance competitions, the results are better in the afternoon or early evening." The researchers found that in a 200-meter swimming competition, the results in the morning were not significantly better than those in the afternoon or evening.

Researchers have found that the body's muscle strength, reaction time and aerobic work capacity are at their greatest in the afternoon or evening. By then, body temperature has also risen, causing muscle fibers to relax, which can reduce the risk of injury to athletes. The daytime diet also replenishes the carbohydrates necessary for full-scale running. Even if you can't run very fast, it will help your physical health and competition preparation.

Allow enough time to recover

Different training intensities will require different energy systems. Generally speaking, most runners can arrange a different training method every two to three days. The key is to get enough rest between the same methods. Experienced runners need at least five days of rest between acceleration sessions, four days of rest between tempo runs, and four days of rest between long runs. Less experienced runners generally need five to seven days to recover.

Long-term vision

After every three to four weeks of continuous training, you should take a week off to avoid fatigue due to excessive training. Before the actual race, there should be 7-21 days between the last long run and the race, and 4-10 days between the last acceleration run.

Although running seems to be a very simple aerobic exercise, the impact of running on our body in our lives is not simple. So whether you are running to lose weight or keep fit, we should have a specific time plan before running so that we can achieve the results we want scientifically.