Distance Running

Posted by on December 8, 2011

Distance Running Tips

One of today’s popular sports is distance running. This popularity could be attributed to the fact that the sport does not require much in terms of gears (running clothes and shoes) and in terms of athletic qualifications (you just have to know how to run).

The start

You may have read and known from people that distance running promotes good health, is fun, and can be a source of popularity if you have a talent for long races. There are other good reasons for training to be a distance runner. The reality though is that distance running is hard.

Keep a log when you are using a pedometer to record your daily steps. You want to aim for, at least, 10k a day. The best way to track your progress is to have a journal where you record your daily step count, before you go to bed at night.

TIP! Everyone has a busy schedule. Many people find it hard to fit in a long workout in their busy lives.

The first hurdle is your mind. An untrained body will resist any exercise. Breathing is hard, the muscles ache. You get tired. All reasons are there for you to stop. With a tough mental attitude, you can continue and overcome them.

The secret? Start slow.

You may find your lungs will complain at first. But as you continue, the breathing eases up. The stiff and sore muscles eventually relax. This is the ‘second wind’. Keep the pace slow at first. You are not just training, but building your muscle strength as well.

Even if you sustain an injury to your right arm, don’t avoid exercising your left arm. It is actually possible that by increasing the intensity of your left arm’s workout, you may actually increase the strength in your injured arm by as much as ten percent over two weeks. By working out with your uninjured arm, you are stimulating the nerve muscles of your injured arm.

TIP! When you are performing leg presses, push off with your toes instead of your whole feet. You will be working your legs much harder than usual, and results will appear much quicker.

First, pick a distance not far and not too long either. Of course, first runs are always disastrous, or so you may think. Do the runs three to five times a week, with rests in between. Then, you can progress on your own, or with a running consultant. Running with a companion makes it more fun, too.

Gear

Your sports store clerk can help you choose your clothes. More important though are good shoes. They should be made for running, must fit well, and do not cause injuries.

Always have a backup plan for your workouts. If you were planning on doing an hour of cardio and strength training, but then can’t get to the gym on time, you’ll have an alternative workout. This way, you don’t waste time wondering which exercises to skip, and you still gain maximum benefit from the time you do have.

TIP! Regardless of the activity you are having fun with and exercising through, it is important to stay hydrated before, during the activity and afterwards. Water provides your system with so many benefits, so be sure to carry a large water bottle with you wherever you go, and especially to the gym or the field.

Avoid “black toes”, those bruised toenails common to runners. Pick a shoe size with about a thumb’s space between your toe and the shoe’s end. If there is heel slippage, experiment till you get the correct one.

Food

For fitness, drive less and walk more. If you live near your child’s school and normally drive, why not walk together each morning? It’s a great way to get exercise and spend time together. Or, you could walk to your nearby market if you run out supplies. Enjoy a healthy walk while saving on transportation costs!

TIP! Building up the muscles in your back is an essential part of any workout. To do this, lateral pull downs are usually the best.

Distance running needs specific nutrition. Carbohydrates are on top of the list. These are for stocking glycogen needed for strength and endurance. A good helping in proteins would be needed too if your body still need to build strong muscles.

Distance runners must have carbohydrates during the run. (Carbohydrates drinks are now available.) Lack of carbohydrates results in low blood sugar and low muscle glycogen which would weaken endurance leading to muscle fatigue.

Water, lots of it, is also needed all the way. Make it a habit to drink fluids (water and those power drinks) every 10 to 15 minutes, notwithstanding whether you are thirsty or not. Body fluids are constantly depleted, dissipated via sweat as you run.

Do not be a single-machine user. Exercising in many different forms is the best way to do strength training, even if you want to focus on one part of your body. Overall strength and health is more important than getting bigger biceps, so try your best to be as diverse as possible.

TIP! When you are performing the abdominal part of your exercise routine, try to spend some time on lower back exercises as well. Working on just your abdominal muscles, and not your lower back muscles, increases the chance of suffering lower back pain and injuries.

Endurance

When you become strong and comfortable with your running, you may want to increase the distance. Do it gradually. The rule is to increase not more than 10% every week.

You may begin increasing your speed, too, if you reach two miles. This is the time where you can set long-term goals. Goals will help improve your game and keep you going.

You should work very hard to turn your exercise days into just part of your routine. This means that you won’t have to talk yourself into going to the gym on Thursdays, but that you automatically pack your gym back on Wednesday night without even thinking about going the next day.

TIP! To lower your risk of osteoporosis, be sure to consume plenty of calcium. It’s commonly known that milk and other dairy products contain calcium, but this nutrient can be found in many other foods.

Your final goal might be running long distances or whatever are your ambitions. The very important aspect to remember is to go for that goal one easy step at a time, and the slower the better.

You have to pace your mind with your body. Bodies are different from person to person.

Training log

Work into your stretch. Initially, some stretches may not feel comfortable, but do your best to stay in them, even if it is only for a short time. If you don’t feel any pain, you will be fine. It is important not to bounce while stretching, and continue to breathe calmly and regularly through your nose.

TIP! If you find that your calves are tight when you wake up you should consider altering your sleeping method. Consider sleeping on your stomach with your feet hanging off of the bed.

Aside from a good pair of running shoes, another valuable tool is a detailed training log. There are examples on how to do this everywhere. The important thing is that you record all the details of your running (pulse rates, distances covered, rest days, dates of changes in anything, comments on being tired or achy, etc.)

The log is for your review as well as for planning future activities, based on all the details in front of you.

The log is done daily.

Runners can effectively increase their overall speed not by increasing the length of each running stride, but by trying to increase the actual speed of each individual stride. In the ideal stride, your foot should always land on the ground directly beneath your body instead of landing in front of you.

TIP! Stretching is an important part of exercising by warming up and cooling down the muscles. To get the most out of stretching, stretch and hold the position for at least 15 to 30 seconds.

These are some of the general things to keep in mind if you decide to do distance running. The details you will discover later as you go – from friends and coaches, from magazines, books and the internet. The most important thing is that you are already in it and enjoying yourself.

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