How often do you need to run to increase stamina?
Every day? Every other day? Is twice a week enough?
Is it better to try to lengthen strides?
Feel like I’m hitting a plateau at the moment.
Also, any ideas on finding an app that has music with certain BPM?
I think how often you run depends on how long you’ve been running
I don’t know much about stride but think keep it shorter and speed up your steps/cadence is the best way.
Longer slower runs increase stamina and speed eventually
If you’re new and doing C25K, every other day, or with smuggling longer rests is goods
Running twice a week is enough to increase your fitness, once is enough to maintain it.
It’s not recommended to run without rest days between runs for at least six months, preferably a year or more. Even then rest days should be removed gradually from your week.
Some running watches now give you a recovery time after a run... this factors in how hard you found the run (mainly by heart rate) length of the run, age, gender, weight etc. These recovery periods vary quite a lot.
I use jog.fm to find songs I like that match the cadence I want to run at and then build a playlist on my music app. Although from a podcast I heard lately, it seems it’s better to match the bpm to working heart rate.
I can't comment on the technical questions, I'm too early in my running journey, but I have found several running playlists on Spotify which specify the BPM. I like using those as they help to keep me motivated.
In addition to the pre-set BPM playlists, Spotify also has a feature where you hold your phone in your hand for the first minute or two of your run and then it picks songs based on what you normally listen to that have an appropriate BPM for your running pace that day. I love this feature, I think it's great!
I had no idea, that sounds really cool! Thanks, will have to try find that.
Awww, looks like Spotify killed that:
I’m on the app, so no visible badges. 🤣
Don't reach forward with your legs to 'grab' the road in front of you, you increase the risk of heal striking and hamstring injuries. Keep your feet under your body, increase cadence and 'lose' the road behind you. 👍
How often do you run?
How often do you run?
How often do you run each week?
How often to visit the gym?
Graduates - how often / far do you run?
