Running without quantitative control and planning is equivalent to running blindly! 10 kilometers today, 5 kilometers tomorrow, and 20 kilometers the day after. If you run like this, you will regret it after running for a long time. Healthy running people set the most appropriate amount of running each week. Then, on the premise of ensuring safety, gradually improve the performance, this method is scientific.

So how should we formulate the "weekly running volume"?

1. Don’t blindly increase your running volume

First of all, we must understand that the amount of running training and performance are not necessarily proportional, but if you don’t put in the effort, you will definitely not gain anything. Each of us has different bodily functions. If you want to make a breakthrough, you'll get good grades. It can only be improved by increasing the amount of running, there is no better way.

Muscular performance and the skeletal system are enhanced by running more, but the ultimate goal of our running is not to increase the amount of running. Keep increasing the amount of running just to increase VO2max, otherwise we would run again. Most are useless. As a general rule, weekly increases in running volume should not exceed 10% of the previous week, so the first step in setting your weekly running volume is not to blindly increase your running volume.

2. Unhealthy performance

To see if a runner's running volume is healthy, physical feedback is the best feature. For example, obvious lack of sleep, increased heart rate, lack of motivation, etc., these are all the body is telling you that the amount of exercise has exceeded the physical overload, and it is also warning you that it is time to exercise and rest.

Therefore, whether the weekly running volume exceeds the standard, we must always listen to the voice of the body. In fact, the best weekly running volume setting is to see what is your running goal? Then try writing a weekly training plan, breaking each small goal into days so that running doesn't feel tiring and makes you feel more accomplished.

3. Know your physical health

This is the most important point. The older the runners, the more they should pay attention to their physical fitness. Only then can you get a better handle on running, rather than being controlled by it. Even before setting the weekly running amount, you can completely ignore the target value and run at an acceptable intensity for a week, even if the pace is 8 minutes, it does not matter, then run at this intensity for a month and wait for it to adapt. After the intensity is over, plan to increase your running volume.

Only runners who understand their physical fitness can run healthier in the future. To put it bluntly, if they knew how much they had, they could run each plan more rationally and accomplish their weekly goals.

In fact, there is no set standard for how many weekly runs should be set. Because everyone's physical condition, speed, running habits, muscle strength and other factors are different, I hope you can refer to these 3 suggestions to set the one that suits you.

However, from a scientific point of view, the following "weekly run" settings can be used as a reference:

Target 5 kilometers: 15～30km;

Target 10km: 30km~50km;

Target half marathon: 50km~70km;

Target whole Malaysia: 70km~95km.

In any case, no matter how you set your weekly running volume, be sure to always listen to your body's feedback and make adjustments in time to make your weekly running more scientific!