Fitness Fundas

How Long Should Your Run Last?

    • TNN
    • Publish Date: Jun 4 2017 11:51AM
    • |
    • Updated Date: Jun 4 2017 11:51AM
How Long Should Your Run Last?

A question that intrigues every runner is the ideal duration of the run. The surprising thing is that when it comes to running 'it's not about the distance, but time'. If we generalize this statement a little, a 30 minutes run gives you a considerable amount of benefits including increased blood flow, which helps in recovering your heart and lungs, relieving stress and making your body more efficient.

When it comes to effectiveness, no same run time fits all. In fact, to determine how long you should run, actually depends on your goals and what you are willing to gain from your run. So, there is no set number of miles you should fuss about but the number of minutes you run.

Depending on different situations, the amount of time you should run will also vary. Let's analyse a few situations.

If you are new to running:

Even if you're a regular with some other form of exercise, running is a different beast altogether and it can beat up your body in a completely new way. The most important thing when you start running is that you should start slow to avoid any kind of injury. Start with what you can do and then slowly increase your pace and set an achievable goal. To get comfortable, you can apply the 'walk-run strategy'. Walk-run strategy is when you run for three minutes and then walk for one minute. You can repeat it 10-15 times.

If you want to increase your endurance:

The key to up your endurance is to spend more time on your feet. Suppose if you are running for three days a week, then you should consider adding one more day or if you're running for 20 minutes for three days, then you can increase it to 25 minutes every day. But be careful and don't overload yourself. Increase your speed slowly. This will help you increase your endurance gradually with time.

If you are training for a marathon:

If you're planning to run for a marathon, then your marathon run should be 30 per cent mileage of your weekly run. Going above that can put you at risk of getting injured in the long run. So, if you want to make it to the start line, then you need to be safe and slow.

If you want to tone your body:

If losing weight is your only goal, then you would need a little more than just running. Running along with weight training or running along with strength training can be more effective in achieving your goals. Strength training exercises like squats, lunges and rows will amp up your calorie burn as they use most number of muscles at one time and will also help prevent injury.

If you want to de-stress:

Many studies have shown that the most effective way to de-stress is to break a sweat. Running and exercise helps to ward off depression. You should exercise 3 to 5 times per week and aim to reach 50 to 85 per cent of your maximum heart rate. If you do this regularly then there are minimum chances of you getting stressed or depressed.

 

More From LIFESTYLE...

Comments

Hemalatha.G Sethu Bhaskara Matriculation Higher Secondary Scho

Thank you so much for the article.

Himanshi Dhawan Saffron Public School

Thanks for the tips!

Vansh Sachdeva GURU HARKRISHAN PUBLIC SCHOOL, PUNJABI BAGH

thanks for suggesting tips.

Shweta Ullala National Academy For Learning

So informative!

Shweta Ullala National Academy For Learning

Such amazing tips!

ashish ojha mahapragya vidya niketan

i would like to add something......as i am from sainik school i have participated in various cross terrain runs about 10 kms..running not only benefits you by giving u endurance but it will multiply your will to go on in your lives and to never give up...it really helps....so start running today and dont forget to push your limits to infinity...coz your body have no limits....atlast even you have to die....then die beyond finishing line....jai hind..

R.Lokeshwaran Bethel Mat Hr Sec School

Well that''s an amazing information. Thanks for the information in this article

RIDHI Kulachi Hansraj Model School

I HAD TAKE UP PARTICIPATE IN MANY RACES BUT CAN NOT WON .I AM TRYING TO PARTICIPATE IN RACES.

RIDHI Kulachi Hansraj Model School

I HAD TAKE UP PARTICIPATE IN MANY RACES BUT CAN NOT WON .I AM TRYING TO PARTICIPATE IN RACES.

RIDHI Kulachi Hansraj Model School

I HAD TAKE UP PARTICIPATE IN MANY RACES BUT CAN NOT WON .I AM TRYING TO PARTICIPATE IN RACES.

POST YOUR OWN ARTICLE, PHOTO & VIDEO

SIMPLY FILL DETAILS & POST


 
SIGN UP & EXPLORE MORE...
*


*
* *
* *
img
REGISTRATION SUCCESSFUL...
THANK YOU FOR REGISTERING
  • About Us

Times Newspaper in Education (Times NIE) is a novel program that helps students ‘Stay Ahead’ and aims at making ‘Learning Fun’. It introduces concepts that help individual growth and development beyond school curriculum. A brainchild of The Times of India, the world’s leading English

newspapers,Times NIE nurtures progress and innovation. Adapted from the international concept, Times Newspaper in Education program (Times NIE) was initiated in India in 1985. Today we have over 2000 schools and over 9 lac students subscribing to the programme, spanning 12 cities viz. Delhi, Mumbai, Pune, Bangalore, Lucknow, Chandigarh, Hyderabad, Ahmedabad, Calcutta, Chennai, Nagpur and Jaipur.

The Times of India Student edition, a customized student newspaper exclusively for the students, packs a powerful punch in terms of content that leads to a smarter and superior learning experience. The information is crafted such that it finds use in classroom discussions, thus making it relevant and current. It truly gives education a new dimension by fostering the simple habit of reading which in turn paves the way for a confident, informed and aware individual. A newspaper that inspires young minds and equips them to face challenges of today’s world; making way for global citizens.

Empowering students with new cutting-edge knowledge through various educative and informative activities is a commitment and tradition of Times NIE. The programme serves as a catalyst of education and interaction, as well as a window into the minds of the quintessential Indian youth. On a significant scale Times NIE comprises diverse interesting activities and events that boost the child’s passion for learning, while revealing hidden talent.

While you are aware that The Times of India is among the leading English Newspapers across the world, it has consummated its position as an everlasting winner. With several international awards and recognitions to its credit, The Times of India and Times NIE have validated an enduring tradition of setting the highest benchmarks in every respect.

We have been awarded with the two most prestigious awards, Times NIE - World’s No.1 NIE program and The Times of India, Student Edition - World’s No.1 Newspaper for the youth in 2006 by the celebrated World Association of Newspapers (WAN). More recently in 2008 we were honoured by the International Newspaper Marketing Association (INMA), yet another international recognition for ‘Youth Audience Development’.

Times NIE has grown remarkably over the last two decades, touching millions of children across more than 12 Indian cities. Our absolute commitment towards the fledgling generation remains undiluted and our greatest strength lies in your partnership and commitment.

To join Times NIE please contact ……….

  • Times NIE World Awards
EDIT STUDENT PROFILE...



img

JOIN NOW !!!

Create or join groups, share your views, ideas through posts (Text, Pictures & Videos)

GOT A QUERY?

FEEL FREE TO ASK HERE. GET IT ANSWERED BY EXPERTS

CLICK HERE TO SEE YOUR PREVIOUS QUERIES

win

Why You Think India Is Great....