Tips For Long Distance Running

Follow Our Great Tips For Long Distance Running

Maintaining proper form while running long distances is very important.

Sloppy form will tire you out faster and cause you to expend more energy than necessary.

Tense muscles and improper strides may eventually lead to wear and tear damage to your joints, and sprains or pulled muscles.

Here are a few tips to help keep you safe on long distance runs.

Wear Comfortable Clothing

Ensure you're comfortable when you're training to run longer distances. Chafing can be a major problem

Long distance running is not about making a fashion statement, but with all of the cool running outfits available, why not look great while getting in shape?

However, comfort is the most important factor. You need shoes that provide good support and are flexible enough to prevent injuries.

Good wicking socks will help prevent blisters, and seamless wicking clothes help prevent chaffing. And for all the female runners out there, don't forget a high quality sports bra.

Stretch and Strengthen

Running uses just about every muscle in your body. You have to strengthen your muscles so that they will be able to carry you at greater distances.

Weight training exercises are ideal for strengthening your arms, legs and upper body. Stretching out your muscles after a run is vital for preventing injuries.

There are a variety of great stretching routines that are quick and easy to do. A yoga workout is also a fun and easy way to stretch out your muscles and relax your brain.

Practice the Ten Percent Rule

This is one of the top tips for long distance running.

You have to build up your distance slowly. Experts all recommend that you don't increase the distance by more than ten percent a week.

For example, if your run is five miles the first week, you can add half a mile per run the week after.

Build up your long-distance endurance by increasing your distance ten percent per week

Pay Attention to Your Stride

Sprinters pound the pavement with short quick steps, forcing their calves to absorb most of the impact.

Long distance runners can't do this because their calves won't be able to stand up to that much pressure. You have to open up your stride to allow other parts of your body help absorb some of the impact.

Your stride should feel more like a glide, and not like an abrupt burst.

At first you may have to consciously think about each stride to ensure the steps are smooth and even, and that you maintain proper form. This will soon become second nature.

Keep a Slow Steady Pace

You may be used to running an eight minute mile around the neighborhood, but you won't be able to keep up this pace after five or ten miles.

Start off slow and keep up a steady pace. This will build up your endurance so that you will last the full distance.

As your body adjusts to the additional miles, you can slowly increase your speed.

Keep Hydrated

Plan your running route so that you can stop for a drink of water and a protein snack about every hour.

You may not feel hungry or thirsty, but if you wait until you do, you risk becoming dehydrated. The more you sweat, the more you need to refuel your body.

Don't get exhausted. Take frequent breaks, and hydrate properly when you run distance

Don't get exhausted. Take frequent breaks, and hydrate properly when you run distance

Take Walking Breaks

Don't be afraid to take walking breaks. The longer distances you run, the longer you are on your feet. This causes your muscles to become fatigued.

If you continue to run even though your body is tired and aching, you could cause serious muscle damage or some other type of injury.

Your body needs time to build up strength and endurance, and it needs recovery time. Taking short walking breaks gives your body a little break.

Motivation Tips For Long Distance Running

Most people don't decide to be long distance runners just for fun. There is usually an underlying reason.

The most popular reason is the desire to participate in a marathon. It could be a cause you feel strongly about and you want to show your support, or just because you have always wanted to run a marathon.

This goal provides a great motive to get out there and run.

But some days you may need a little push to get you out the door. This is when a group or running buddy comes in very handy.

It's easy to let yourself down, but it is much more difficult to let down a friend who is counting on you for motivation.

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