10 Training Tips For Long Distance Running
Here are 10 training tips for long distance running that can help you improve your performance. Look at your schedule to determine how many days that you can run each week. Start slow, then increase the number of miles that you run once your level of fitness improves.
- Buy some comfortable running shoes and clothing, and a watch to time your sessions. Check several shoe stores, so you can compare the different types of running shoes that are available. Buy some loose fitting running shorts, and a watch that has a lap timer feature, so you can monitor your time during a running workout.
- Always check the weather before you run. This is one of the tips for long distance running many people overlook. Knowing the weather conditions will not only help you decide how many layers of clothing to wear, you will also be able to determine how much water to bring with you.
- Use a spreadsheet to keep track of your running workouts. Record the distance and time of each training session, then set a new goal for the next workout. Try to knock off a few seconds from your time during every workout.
- Stretch before you begin a long distance running workout. If you do not perform a thorough stretch of your legs and lower back, you may strain a muscle during your workout. Make sure to spend at least five minutes loosening up each time you train.
- Train on a quarter-mile track when you first start distance running. The surface of a track is more forgiving than a road, so when you are new to running it is a good idea to start on a track. Once your body is used to the pounding of a running workout, you can start to run on the road if you choose.
- If you run on a road, know the course. Look for areas where the road needs work, and make a mental note to avoid the damaged surface during a running workout. If you like to run a certain distance each time you train, make sure you measure off the specific number of miles on the road.
- Mix up the distance of your running workouts. This is one of the tips for long distance running you can use to help relieve the boredom. You will also improve your fitness if you can add a few miles to your workout once a week. For example, run five miles Monday, ten miles on Wednesday, and five miles on Friday. You may be able to run faster on your Friday workout since you will only be covering half of the distance that you ran on Wednesday.
- Do some interval training once a week. For example, run a lap around a track at a fast pace. Once you finish the lap, jog for a lap to let your heart rate come down. Continue alternating your speed for the duration of your workout. If you are unable to jog after your fast lap, you can always walk awhile to catch your breath.
- Always try to sprint the last 100 yards when you run. Even if you have had a bad session, sprint at least the last 100 yards to close out your workout. A tip for long distance running is that once you get used to sprinting at the end of a session, try to sprint longer the next time you train.
- Another tip for long distance running is to train with a partner. If you have a friend who enjoys running, try to arrange your schedules so you can train together. If you are competitive, you can often improve your running times by racing with your training partner.