To improve performance, check out these long-distance running tips for your next marathon or everyday exercise.
Tips for long-distance running
The cheetah might be the fastest of all land animals, humans included, but it can never outrun humans on a hot day when distance running. Distance running is defined as a foot race covering 3 to 42 kilometers.
Every beginner starts with the dream that someday he or she will be able to do distance running. So if you are serious about turning this dream into a reality, the following is a checklist of distance running tips you need to follow.
Check your form. One of the best distance running tips for preventing fatigue and increasing your endurance is to follow the correct principles of body mechanics. The following are the right ways of positioning your body parts in relation to one another when running:
- Keep your head straight, looking toward the horizon. Bending it forward and looking down will only drag your pace with the normal head weighing about 13 pounds.
- Relax and hang lose your shoulders to conserve energy.
- Stretch your torso maximally so your lungs can expand for ease in breathing.
- Keep your hips, the center of gravity, aligned with your upper body. Do not bend them forward as this can result in back strains.
- As opposed to sprinting, distance running requires that you keep your legs and knees low to afford you with quick action.
- Your ankles should be able to push your calves forward as opposed to using your leg muscles.
- The arms should stay close to the body as possible with elbows bent at a 90-degree angle. Swing your arms back and forth without the upper arm moving much and without crossing your body’s mid-line.
Check your stride. On average, long distance running tips advise you to take about 185 to 200 strides per minute, the average for experienced and professional runners. To do this:
- Time the number of strides per minute for three consecutive minutes, and get the average.
- Subtract your average strides from 185 to 200. This is the number of strides you need to make up.
- Another is to divide 185 to 200 strides, whichever you want to achieve, by 60 seconds. Make sure to keep your strides within this computed time.
If it is not possible to achieve the 185 to 200 normal strides, right away you can increase your strides on a daily basis until you reach your goal.
Check yourself. The misconception is to assess the physiological safety of running through the level of exertion done. One of the integral distance running tips is to make the amount of rest you have in between activity a gauge of how many kilometers you are to run or if you are to take a break from your program.
The following are indicators that you need ample rest from distance running:
- A pulse of 10 beats higher. Distance runners have a pulse lower than the normal 60 to 100 beats per minute with an average of 72. This is because the heart becomes more efficient in pumping blood. Especially on a marathon run, it is important to keep track of your heart rate.
To establish your baseline pulse, take three to seven days off from running. Take your pulse for three consecutive days when waking and before standing. Get the average. During intensive running, take your pulse every morning before getting up.
As cited in many distance running tips, when your pulse is 10 beats higher than your baseline, it is time to take a break for a couple of days.
- Constantly adjust your personal life to running. While it is normal to make a few adjustments to your personal life to accommodate your running program, it is never normal to give up your social life, miss work, or take for granted your other daily activities for distance running.
- Becoming depressed about not meeting your goals. Because depression is common to runners in 3 to 10 cases, when training for long distance running remember to check for signs of the disorder.
Signs to ease up on long-distance running training
Running should never be a chore but always a relaxing activity that you enjoy. When you get irritated not being able to meet the distance set out to the point of unhealthily venting on others, then it is time to take a break.
When you brood the whole day about your workout, go for a walk in the park instead. When you work yourself to the point of exhaustion, these are signs that you need to take a timeout from running.