Time-based goals are a clear choice in sports that result in mileage splits and an average pace. However, running goes far beyond what clocks and race clocks say, and by setting goals that reflect that, you can actually achieve PR without the hassle of time.
“Time-based goals come with considerable uncertainty,” he said. Nika moldA former competitive athlete and decision maker who consults, coaches and coaches decision science at the University of Washington. “Training can do all the right things, but you can’t reach your goal because you have too much control. You may have unexpected foot cramps or a cold on the day of the race. It could rain. We were able to oversleep. Our goal is clear, but not whether we will achieve it. “And such uncertainties are anxious. Kabylia adds that it can create, make training less enjoyable, and make it easier for people to give up.
When you focus on that goal It’s not Based on time, there is much less uncertainty about whether you can achieve it. “It’s hard to imagine that you can’t join a run club or run for 60 minutes,” says Kabylie. “And with less uncertainty, you’re more likely to make choices that can make those things happen-and have fun along the way.”
Best part: Timeless goals, such as the following, can also help you become a stronger and more balanced runner.When that is Ultimately, it helps to reach these larger time goals.
Therefore, when thinking about what you want to achieve in 2022, these non-PR goals will help you achieve your one-year victory.
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1. Run for a few minutes instead of miles
Most runners focus on overall distance (how many miles a day, week, or month), not total minutes. After all, race is measured in miles. However, running (especially long-distance running) is actually time on your feet, and many factors are involved. The faster the speed, the shorter the time it takes to cover a particular distance. The more diverse the terrain, the longer it can take to run.
Incorporating twice-weekly runs based on minutes rather than miles allows you to: Run by Effort level, That’s not what your watch says. You can also listen to your body and run with the sensation, so you can learn how to run at the right pace (whether you’re wearing a watch or not). This is a skill that will be useful to all runners on race day.
2. Become a hill master
It’s easy to fix the pace on a flat road, but at some point it has the advantage of its plateau. Adding elevation differences (reading: hills) to your run will improve your running economy (meaning less energy is used on a course at a particular distance), strengthen your muscles, improve your stride, and more, just like speed work. There are merits of.
Proof: In 2016, running twice a week on a slope for 6 weeks increased the runner’s top speed and was able to hold it even if it was 32% longer. study Published on International Journal of Sports Medicine.. It’s like adding a resistor, which increases the output step by step. And it translates to faster speeds in flats. So, as one of your fitness goals, consider working on a slope about once a week.
3. Join (or start) the execution group
It’s better to do any kind of exercise with your friends, and having someone nearby makes it easier to reach your fitness goals. In fact, if you’re doing aerobic exercise with your older peers, people are more likely to be enthusiastic about aerobic exercise (such as running) and stay excited. research Published on Annual report of behavioral medicine found.
And don’t be shy to run with a fast crowd. According to another, those who exercised with someone who thought they were “better than themselves” were up to 200% more difficult and longer than others. study From the same journal. And for reference, group exercise improves mental, physical and emotional health, 2017 study of Journal of the American Osteopathic Society Reported — it led to a 26.2 (!) Percent reduction in the actual perceived stress level.
4. Work on building strength
Strength training helps prevent injuries by strengthening muscles and connective tissue so that runners can withstand the repetitive nature of the sport.And it doesn’t require serious hard work: when researchers compare data from 24 studies, they see a similar increase in strength in 2021 whether people lift light, medium, or heavy. I found that I did Meta-analysis Was announced in Medicine and science in sports and exercise report. According to 2017, all you need is 2-3 strength sessions a week, improving performance in medium-distance races (ie miles) by 3-5% and performance in long-distance (such as 10K) races by 2. It is to improve by ~ 4%. Systematic review Published in the journal Sports medicine.. These are pretty good reasons to make your regular strength training routine one of your 2022 goals.
5. Go to a “fun” run at least once a week
How much data is amazing Running watch Can be collected recently. And that data can definitely help you in your training, especially if you’re trying to reach a particular pace or heart rate zone during training.But you So Focusing on what your watch says, it can absorb the joy from actually running.
In fact, quantifying the activities you do for fun can make them feel like work, which reduces fun and subjective well-being. When Involvement in that activity, 2016 study Published on Consumer Research Journal found. In addition, being too dependent on data can stop listening to physical clues and lead to overtraining and injury. Watchless running once a week helps you stay fit and maintain your love for running.
6. Consistently perform foam rolls and stretches
It’s like your coach always tells you, but you conveniently forget to work before and after training. However, fascia training may reduce pre-workout muscle stiffness, increase range of motion, reduce delayed onset muscle soreness, and optimize recovery from training. 2020 review Published on Journal of Bodywork and Exercise Therapy found.
Stretching, on the other hand, increases flexibility, improving performance and reducing the risk of injury. Focus on pre-run, dynamic stretches that awaken the muscles used. After running, hold the stretch for 15-30 seconds to relieve muscle tension, increase range of motion around the joints, and restore normal heart rate.
7. Create (and commit) a complete recovery routine
At this point, you know the saying: “You can only train as hard as you recover.” Running is a stressor and recovery is when your body adapts to that stress. And you can get back stronger with your next workout. Skipping that part adds fatigue to fatigue. This is an overtraining and injury recipe.
Recovery may appear different for each runner, but implementing routines such as stretching, massage, compression, and / or cryotherapy can help maintain long-term health.And don’t forget to incorporate Recovery / Easy execution— Intensity is 3 to 6 out of 10 — this should make up about 80% of your total running volume.
8. Get 8 hours of sleep per night
This may be one of the hardest goals to reach, but it’s also one of the best goals for you. According to 2019, sleep may be the only most important factor in exercise recovery research Published on International Journal of Sports Medicine, And even one night of partial sleep deprivation can affect running performance in 2020 the next day study In the journal Physiology and behavior found.Prioritize good things Sleep hygieneThis means setting consistent sleep and wake-up times, keeping your bedroom dark and quiet, avoiding alcohol, caffeine and electronics before bedtime to get the most out of all your workouts.
9. Find joy in every run, regardless of the outcome
Fact: Not all runs are good runs. However, if you decide to run based solely on pace and distance, it’s easy to beat yourself when you don’t meet certain benchmarks. Instead of limiting yourself to these two criteria, find different indicators of success. Can it be run without stopping? Can you adopt positive self-talk? Can you focus on dialing on the form? Can you have a great conversation with Lambadi? The goal of these processes is to keep you in the moment, rather than emphasizing the outcome. This keeps miles in sight (no prizes here!) And allows you to enjoy the act of running even more.
10. Perform a negative split
Well, this is time-based, but it’s also just a smart run. Ask the runners and they will probably say that their racing strategy is a negative split. However, running the second half of the race faster than the first will not happen without practice. Just as you need to train to cover a certain distance, you need to train to make extra effort when you get tired.
For half marathons and marathons Fast finish workout Teach your tired feet to pace, and get used to the idea that your brain is. can Even if you feel sick, you can go fast. Even a simple progression run (slightly faster than the previous run every mile) will help you feel stronger and closer to the finish line, rather than being completely gassed.
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