Learning how to use various pieces of equipment and calculators to measure your running distance and training efforts can help you design an effective plan to increase the distance you run. To effectively increase distance, you need to build in sprints, jogging and hill running while gradually increasing the number of miles you cover. Use a heart rate calculator to keep track of your miles and continue training at your optimal fitness levels.
Step 1
Purchase a heart rate monitor that has a stopwatch, lap timer and alarm on it so that you can follow your designated running plan each day. According to the American College of Sports Medicine, you also want to get a heart rate monitor that has enough memory storage to keep track of your progress and create new training zones as you run further and further.
Step 2
Determine your maximum heart rate so you can tell when you've reached your peak training zones. Some heart rate monitors allow you to figure out your maximum heart rate on the equipment by entering a number of variables. Alternatively, you can just subtract your age from 220 to have an approximate starting point.
Step 3
Find your various training zones. You'll be performing low intensity training, for example, when you reach 60 to 70 percent of your maximum heart rate. Most of your training for endurance should remain in the moderate training zone, between 70 and 80 percent of your maximum heart rate. You'll want to improve gradually with short, intense workouts that should bring your heart rate higher than 80 percent of its maximum capacity.
Step 4
Alternate your running workouts by including quick sprints, hill running and walking with paced distance running. Keep track of your heart rate zones to make sure you don't overdo one aspect of the training while ignoring other parts. According to The Running Advisor, you'll add mileage to your running ability with interval training, because speed training teaches your muscles how to react to the pressure, and long runs build endurance. Hill running helps you build strength.
Tips and Warnings
- Get an estimate of your expected running time for your next race with one of the online running pace calculators available at sites such as The Running Advisor. The estimates are based on previous runs and may help you decide how best to plan your training or determine areas of training that need the most emphasis.
- Aim for no more than a 10 percent increase in mileage per week to keep running safely and avoid injuries and over-training stress fractures. Build in days of rest as well, or you may jeopardize any chance of running at all.
Things You'll Need
- Loaded heart rate monitor
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