Serious runners who always train themselves will set a running goal every week whether we need to run 5K, 10K, half marathon or marathon. Supersports completely understand runners love to beat themselves the personal best but one thing we would like to point out is they are prone to forget the more kilometers they set to run per week, the risk of running injury they will get. Supersports shares the running guideline rules which type of runners suit how many kilometers run per week exactly?

Running rule 1: 

Serious runners may need 10 kilometers per week minimally. Some runners take 3 – 4 kilometers per run which is very easy for them to beat 10 kilometers per week. When you are in the middle of the run, there will be a point where you feel really good and still want to go on. Adrenaline makes you feel good. Running an amateur can still try 5 kilometers per week for better performance.

Running rule 2: 

Increase mileage = increase your own performance. If you set your goal, okay, I’ll pick a half-marathon somewhere to run next year which distances 21 kilometers. Recently, you perform only 9 kilometers, it’s time to uplift your capacity by adding 1 – 2 kilometers per week, giving your body time to adjust the speed and distance you set for yourself.

Running rule 3: 

Running kilometers is not always important. There are alternative ways of training that allow runners to train themselves qualifiedly instead of counting massive kilometers, such as Tempo run, Fartlek run, or Hill repeat run. These runs consume your energy more than aerobic running on a daily basis, reducing running kilometers to save your energy and body is better than spending them draining kilometers ahead. There is no point risking your legs for an injury.

Running rule 4: 

Make sure you give yourself appropriate timing to adapt with the increasing kilometers. For example, you run 4 times per week: 10 kilometers in total. You need to add 4 kilometers more next week which means you need to run 14 kilometers staying at this number for 2 weeks before increasing more distance.