My running diary

I am starting to write my running diary.

Today is 10. April 2020.

For the past two weeks I did a total of 140km as follows: Week 1 – 40km walking, 20km running. Week 2 – 50km walking, 30km running. Tempo of both walking and running is above normal but not fast. In the following weeks I will raise the tempo.

140km in two weeks is a lot for start. For beginners in first week I recommend 20km walking and 10km running. Every next week add 10km to both walking and running. You should keep good pace – above normal tempo but not fast. After 1 month of regular training you can raise pace for 10% and each following month for 10% more.

Why do I combine running and walking? Because there is a difference in muscle activation. So only with this combination I cover almost all muscles in my lower body. It would be perfect to add bicycling but my bicycle is out of order. As soon as I repair it I will combine all three moving methods.

There is another reason why is good to include walking in your running schedule. In the days of rest from running, walking stimulates blood circulation and helps your muscles recover faster.

I will write next post at the end of week 3.

For the next 3 days – I will sustain from any form of moving. Just flexibility and strenght exercises.

I will undertake a sea salt bath to enable faster body recovery, as well as feet massage. I did get bloody blisters on both of my heels so I have to deal with that also. The reason are old running shoes. I can not buy new ones until sport shops are re-opened. There is an ongoing pandemic of Corona virus and all shops are closed until further notice. I have three days free at my disposal and I must use them completely for rest, healing and recovery to prepare for next week. I will buy bandages to prevent new blisters.

Next week I plan to do 40km of walking and 40km of running. The total is the same as in week 2, but there is a shift of 10km from walking to running.

This amount of km is not to be taken strictly. Every person must be aware of his or her potential and adapt to it.