We've mapped out every minute for you! RWRunStreak
to avoid doing too much too fast.” As you work through this calendar of 35 days of run-walk intervals, remember to go at a pace in which you can hold a conversation. If you’re struggling to breathe during the run pushes, that’s a sign you’re going too fast.
Also, there’s no one way to conquer the run streak. “The key is progressing at a rate that allows your body to adapt to running,” McClendon says. Do what works for you, pulling back or pushing forward when it feels right.
“You will have plenty of time after the run streak to push the intensity, but since the plan is to run every day, there’s no need to push it too hard when you’re just getting started,” McClendon says. “One of the main reasons both new and seasoned runners experience is from doing too much too fast. That means that we increase our mileage, intensity, or pace before we’re ready.” Avoid getting too intense, and you’ll still feel great on that final July 4 run.With the schedule above, you have two days a week that have you doing more walking than running—a great way to build in some active recovery, McClendon says. You need some of that slower pace to allow your muscles to rest and rebuild.
. Roll out the quads, calves, hamstrings, and glutes before and/or after your runs to prep for the movement and help your body relax after.is the best thing you can do to give your body the TLC it needs after days of hitting your stride. “Running every day will cause your muscles to break down and without dedicated rest days in between runs, you’ll want to give your body a chance to repair damaged muscle tissue,” McClendon says.
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