Distance challenges are great as they are very easy for you to set how many miles you want to achieve in 365 days and by what exercise activities.
All you have to do is simply set the mileage you want to achieve in 365 days and how you want to cover those miles and off you go!
How do I set my distance challenge?
- Decide on what sports you wish to cover your miles with.
- Work out on average what mileage you could cover in a week that would be challenging and consider how long that would take you to do (to make sure that you have the time or could make the time) the required miles each week.
- Multiply that weekly mileage over 52 weeks and there you have it, your mileage challenge total!
What activities can I do?
Whatever you like as long as it can be measured in distance.
Some people want to set a pure running challenge, others a cycling one as those are the sports they are into. Some people want to use multiple sports in their challenge so they have chosen to set a mileage target to be achieved by both running and cycling so they have a variation in their activity.
The choice is yours so if you want to run all your miles great, but if you want to set a combined, walking, running, cycling, rowing, hopping, skipping or jumping challenge that’s completely up to you!
What if I need to take time off for holidays etc?
Your miles are for the whole 365 days so if you need to take a week off for holiday etc then you can always catch up. You are also not tied to certain days so you can cover your miles when and however you like.
How do I keep on top of and track my miles?
Most people try to stick to the weekly average they need to cover to hit their 365 challenge target so track your distance and use that as a guide to make sure you don’t get too far behind your weekly average as otherwise you could leave yourself a lot to make up at a later date.
To track them why not use one of the many exercise tracking apps for your smartphone. We have put together a handy guide to the most popular ones HERE to help you out in deciding.
What if you get injured?
You can obviously make up the miles at a later date but also consider other forms of exercise like cycling or rowing so that you can utilise other muscle groups while resting and healing other ones.
You may have said that you want to run all your miles but be sensible and substitute running for riding to help your body rest and heal.
If you want to be really accurate, just work out how many calories you burn per mile riding or rowing etc compared to running and equate the miles from your substitute activity back to calculate how many running miles you would have covered for the same effort!
Indoor and Outdoor Miles
There are no rules to say that you have to do your miles outside so why not make use of your local gym or leisure centre and use the running, cycling, rowing and cross training machines to cover your miles. Your challenge could be predominantly outside based but there are always days when you don’t fancy going out in the cold and rain so why not use the gym.
What if I made my challenge too easy or too hard?
Well of course you can resubmit your challenge to something more suitable just make sure that it is right for you and you are changing it for the right reasons.
To help you see how a distance challenge can work here is the the first 365 challenge that was taken on.
It was a 1600 mile challenge, to be covered by both running or mountain bike trail riding.
This meant that 30.4 miles needed to be covered each week to hit the target after 365 days.
That set up be (on average) 3 runs of 5 miles (approx. 45mins each) and one ride on the weekend to cover the remaining 15.4miles each week.
Some weekends the ride was impossible due to other commitments so extra running miles were covered in the week leading up or after it, by increasing the distance and number of the runs. Some weeks due to work commitments, running was limited in the week so a longer bike ride was used to keep up with the miles.
This worked great as it challenged the persons running ability (of which they surprised themselves by running a ½ marathon one evening) and also meant they took on a great ride they might not have attempted over the Brecon Beacons and now have an even bigger passion for mountain biking.
When they injured a calf muscle running and then their foot falling out of their front door (yes that really did happen) they rested the injury for the right amount of time and then used the cycling machine in the gym to help catch up with their miles. They simply set it to the same effort level they experienced running or trail riding and got the same workout and miles covered but from a sensible exercise to help their inured muscles get back to fitness.
As you can see the challenge is completely adaptable and enables you to work with it in your life and can also push you to really surprise yourself!
A few things to remember though!
1) It’s supposed to be fun so don’t put too much pressure on yourself.
2) Exercise Safe, so if its dark outside consider where you are exercising to ensure its safe, use the gym as an alternative in winter when its dark!
3) Exercise Sensible, don’t exercise if you are injured and make sure you rest until you are healthy again.
4) Make sure that you consult your doctor before taking on an exercise related challenge!
If you are unsure of anything or have any questions please just email us at firstname.lastname@example.org and we will help you out!