As runner #4 in this virtual relay, I am excited to share a post with you on the importance of tracking your training and the importance of paying attention to things like your mileage, time, distance, pace, etc.
AND, to go with my post, Ragnar has provided some awesome SWAG for your to win! At the bottom of this post you can enter to win a Suunto watch valued at $180!! Please feel free to pass on the link to this post and share the Ragnar Swagnar love with others. :)
Ragnar relays are the perfect (and FUN) running event for runners of all abilities. Beginner runners and competitive runners all participate in Ragnar relays, and for all types of runners it is beneficial in many ways to track you training.
I always recommend that runners keep a running log or journal. Your running log can be a spreadsheet, one of many online sites such as DailyMile or MapMyRun, or even a good old fashioned note book and pen. Whatever method you use to track your running, here are some tips on how and what to keep track of, and how that will benefit your running.
Runners want to run. And to be able to run, you have to stay healthy and free from injury. One of the best ways to help yourself stay healthy and free from injury is to train smart. If you keep track of your daily and weekly running mileage you can be sure that you follow some of the basic rules that will help keep you free from injury.
The ten percent rule is an easy one to remember and to follow. In general, you don't want to build your weekly mileage more than 10% from week to week. So if you run 20 miles in a week, you should not run more than 22 miles the next week. Another general rule is that your long run should not be more than 40-50% tops of your weekly mileage. So if you want to run a 10 mile long run on a weekend, you should be running at least 20-25 weekly miles before tackling that distance. Slowly and carefully building your mileage allows your body to adjust and adapt.
Keeping track of your paces during your running can also be a big benefit to your training. Knowing your pace can help you train at proper speeds and intensities. Your long runs, tempo runs, speed work, recovery runs, and easy runs should all be done at appropriate paces to maximize each run. By tracking your paces you can ensure that your training is being done at proper speeds (fast when it should be and slow when it should be), you can set realistic race goals, you can see the progress that you are making, and you can make the most of each run.
Along with tracking your daily and weekly mileage and the paces of your runs, a running log can help you to keep track of the number of miles you have on your running shoes, and can provide a valuable tool for looking back over your training to see what has led to success and what has not worked as well. It is a great place to jot down how you felt after your runs, what routes you ran, what fuel you tried, and other variables. And maybe best of all, you end up with a record of your running that shows how much progress you have made. Whenever you need some motivation and confidence, looking back over training logs and seeing all of the workouts you have accomplished can be a great mental boost.
One of the best tools out there to help you easily keep track of your running miles and running paces to record in your running log is a good running watch. And here is your chance to win a $180 running watch from Suunto!
|The Suunto M5!!!|
The giveaway will run from Oct. 14-15 and then I will choose a very lucky winner using Rafflecopter. The giveaway requires that you leave your name, shipping address, and email address, that you like Ragnar Relay Series on Facebook, that you tweet using the #swagnar hashtag and @Ragnarrelay, and that you leave a comment below. Rafflecopter makes it easy to do these things. :) The question I would love you to answer in your comment is which kind of run is your favorite? Long run? Track work? Tempo run? Recovery run? Let me know! Thanks for participating and good luck!
a Rafflecopter giveaway