That depends on your individual fitness level. Generally speaking, it is recommended to aim for a minimum of 30 minutes without stopping. However, if you are a beginner, you may want to start with 10-15 minutes and gradually work your way up to 30 minutes or longer.
On the other hand take this into account, what does «train regularly» mean? This is a combination of running and walking for at least 150 minutes a week (about 30 minutes, five days a week). During these workouts you should have run at least twice as long as you walked.
Here are some tips to keep in mind as you prepare to run for 30 minutes.
Is it wrong to stop during a race?
Experienced professionals explain the importance of motivation when running. Remember that running is not a risk-free activity. You can injure yourself, and if you push yourself too hard, you increase your risk. So is it wrong to take breaks from running? We’ll take a look.
If you need a break while running, you should. There is no point in exaggerating.
What hits the wall and how can I avoid it?
«Hitting the wall» is the common term, according to experts, when endurance athletes like cyclists and runners reach a point where they feel infinitely tired and can’t keep going.
This is because the glycogen stores in the liver and muscles are completely depleted. Some research indicates that this usually occurs when the body begins to burn more than 2,000 calories just by exercising. Since glycogen is the main source of energy for most endurance athletes, a deficiency is never a good thing.
Workouts to help you run longer
As mentioned above, there are some speed workouts that will help you run longer when combined with your easy runs.
Speed training such as pace running, fartlek training, and interval training help increase running speed, stamina, and stamina.
Why can’t I run continuously?
If you often stop running, it is probably because you lack the energy to run. Your aerobic system is not ready for that long. Your muscles, bones, and connective tissue are not strong enough for the duration of the impact. You can’t just launch into a longer run. You have to work at it and let your body adjust.
The key to running longer without getting tired is to run more. Don’t expect to run several times a week for a few weeks, then take a break for a few weeks and get back to the same level. Your body needs to be exposed to these stressors week after week to stimulate the physiological adaptations needed to increase running endurance.
