How To Jog For Longer Periods Of Time If You’re Overweight
My first few runs back in 2011 were usually no longer than 3.1 miles or about 30 minutes in length. Over the next few months those runs didn’t increase either in terms of length or duration.
What I learnt from this is that you can’t try for both speed and distance at the same time if you’re just starting out.
I’d end almost every run out of breath thinking that it would be impossible to continue on for even a minute due to the discomfort.
What was the answer?
I had to slow down to the point where running no longer hurt physically or mentally. If you’re out there running to your limits every single day then over time you will burn out.
If you slow down just a little, you will quickly find out that you can continue on for longer.
The key is to make time pass more quickly whilst staying with the run.
If you’re running at 100% then your mind will be focused entirely on the pain of continuing. If you’re running at 60% then you still have room to daydream, therefore making time go by faster.
Why would I want to jog slower but for longer periods of time?
There are a number of reasons.
- Slower runs are excellent if you want to improve your stamina for a long distance race like a marathon or a half marathon.
- You reduce the risk of injury through base building. Once you have a lot of slower miles in your legs you can gradually increase your pace and reduce the chance of getting hurt.
- Longer runs are excellent for weight loss. Slower runs may burn less calories per mile but the chances are you’ll want to stay out for longer making you burn more calories over the course of your exercise.
For me long slow runs were a revelation. Without them I’d have burned out long ago and packed running in as I was completely miserable putting in 100% on every single run.