10 Distance Running Training Tips
Now that you’ve decided to try distance running, here are 10 distance running training tips to make sure you do it right. Distance running is one of the easiest sports for a man to get into, because you only need some basic equipment, and a will to do it.
- Shoes. Make sure you have a good pair of running shoes. They don’t need to be the most expensive shoes out there, but they need to provide good support. Go to a running store and have someone analyze your gait to make sure you get a good fit.
- Socks. Your distance running socks need to wick away moisture to keep your feet happy. The fewer seams the better. After a long distance run, seams can cause blisters from repetitive rubbing.
- Shorts. Length is a personal choice. Try out different brands until you find a good fit. Most modern training shorts have a built in liner, so there’s no need to wear underwear.
- Watch. There are hundreds of running watches on the market. For distance running, you need a watch that is water resistant and has a stopwatch feature. It should be able to track hours, minutes, and seconds. Look for buttons that are easy to find when you’re working hard, but not too easy to hit by accident.
- Music. Listening to music can get you going and help you finish that long distance run. Make sure the volume is low enough that you can still hear what’s going on in the world around you while you're training.
- Safety. When you’re running on the road, the biggest danger you face is distracted drivers. The second biggest danger is unattached dogs. Run towards traffic and try to make eye contact with drivers before crossing an intersection. If you hear a dog barking and realize it’s not tied up, run as fast as you can to get away, and consider it a sprint workout!
- Mileage. It’s best to start out small and gradually build up your mileage during your training. Most experts recommend you up your mileage by ten percent each week, as long as you are injury free.
- Location. During the winter, many people turn to treadmills to avoid the elements while they continue their training schedule. When the weather is nice, most runners prefer to be outside. Make sure you follow local regulations about whether runners can use the bike lanes.
- Sunblock. When you’re out running for an extended period of time your skin is exposed to the elements. Wear a good waterproof sunscreen on your exposed skin to avoid sun damage and potentially developing skin cancer while you're training.
- Rest. The key to successfully becoming a distance running is scheduling active rest. If you run long distances seven days a week, eventually you will get injured. Schedule at least one down day. Instead of running, try swimming, yoga, or bike riding. Cross training gives your muscles a chance to recover.
Just a reminder, before you start on any new fitness plan, make sure you go to your doctor and get cleared to workout. Now get out there and sweat!gn