Content

• Steps
• Method 1 of 3: Preparing for a Run
• Method 2 of 3: Effective running technique
• Method 3 of 3: Gradually Increase Distance
• Tips
• Warnings

Long, powerful runs are available to almost everyone, but they require some preparation, preliminary warming up and knowledge of the correct running technique. One of the most important points is also deciding what distance of a long run is optimal for you. This will allow you to set a clear, achievable goal for yourself. Whether you want to take part in athletics competitions, enjoy running as a source of physical activity, or simply increase your endurance in sports, with the recommendations of this article you will learn how to briskly overcome long distances.

Steps

Method 1 of 3: Preparing for a Run

1. 1 Constantly monitor the maintenance of water balance. The importance of maintaining the body's water balance cannot be underestimated, since water gives our body strength, ensures its health and safety. Drink 120–240 ml of water every hour for at least the last two days before your race, and eat foods rich in electrolytes such as bananas and salted straws to help your body lose less water. Drink about 500 ml of water an hour before the race and continue sipping water until the very start.
   • It is best to keep a bottle of water with you at all times and drink from it constantly, instead of restraining your thirst and then drinking the water in one gulp.The constant maintenance of water balance works wonders for the body's endurance.
2. 2 Organize a meal of simple, low-fiber foods 1–2 hours before your race. You need food that will be quickly absorbed by your body and will provide you with some supply of energy. Try making yourself a toast sandwich with fruit jelly, oatmeal with a little fruit, pasta with olive oil and lean chicken, or cereal with yogurt.
   • You need a light blend of carbohydrates, simple sugars, and a small amount of protein.
   • Avoid foods high in dairy and high in fat, as well as empty sugars found in hard candies and candies.
   SPECIALIST'S ADVICE

   

   Tyler courville

   
   
   Professional runner Tyler Curville is a brand ambassador for Salomon Running. Participated in 10 ultra marathon and mountain races in the USA and Nepal. Won the Crystal Mountain Marathon in 2018.

   Tyler courville
   Professional runner

   Some athletes prefer to eat after their races. Runner Tyler Curville (supermarathon and mountain running) says: “I prefer to run in the morning, so when I wake up I have a cup of coffee and then go for a run. Running before dinner is also a good idea, because there is something to strive for. Thinking about upcoming dinner usually helps me get the last mile. "

3. 3 Wear lightweight, breathable clothing, considering that your body temperature will soon rise from running. Most people's body temperature rises by several degrees while running, so just assume that the current outside air temperature is five degrees warmer, even if it's actually cool and you need to warm up. Try to avoid cotton clothing. Specially designed for physical training, synthetics will wick away moisture more effectively and stay dry for your comfort. Wet cotton not only sticks to the body and warms it up once again, but it also becomes quite heavy.
   • For competitions or serious events, warm up in warm clothing, removing them if you start to sweat. This will help warm up the muscles, making them more elastic.
4. 4 For the first 5-10 minutes, run at an easy pace at a speed equal to one third of your top speed. Don't jump straight to maximum running speed, give your muscles some time to prepare for the stress of long running. A slow, light jog at the start will help stretch and warm up your muscles, allowing you to gradually build up your speed.
   • Many runners prefer to run for 5-10 minutes lightly and then stop and stretch before the race, which allows them to return to their normal running speed immediately after the start.
5. 5 To prepare for long-distance running, do a warming dynamic warm-up, not a static stretch.. According to research, classical static stretching by itself can even reduce muscle performance. However, dynamic stretching, more closely simulating real running, avoids injury and maximizes efficiency. Try the exercises below for 30-60 seconds, stretching lightly at the end of every 10-15 seconds to avoid pain. Do:
   • lunges;
   • squats without additional load;
   • raising the knees and overlapping the lower leg;
   • jumping rope;
   • side lunges;
   • running backwards.

Method 2 of 3: Effective running technique

1. 1 Prepare to run most of the distance at 50-60% of your maximum speed. Even if you feel great at the very beginning of the run, you need to save energy so as not to get tired in the future. The longer you have to keep running, the more comfortable you will be moving at your own pace with the knowledge of when you can push yourself up and still leave strength for the last throw.If you wish, you can always increase the distance by an additional kilometer, if you still have strength and you decide to challenge yourself and complicate the task.
   • Music can be an excellent helper in maintaining the rhythm. Listen to music as you run and pay attention to songs that fit well with your rhythm, then compose a playlist of similar songs when you get home.
2. 2 Lean on the balls of your feet to better resist gravity and conserve energy. Try to keep your feet on the ground as little as possible. To keep this in mind, try to visualize a picture of how you push off the ground with your current pivot foot just after it hits the ground, paying particular attention to the push that should give you maximum power and, as a result of the recoil, ensure that the shin is almost overlapped to the buttocks.
   • To support yourself on the balls of your feet while running, place your feet on the ground in a slightly bent knee position, rather than in a straightened position.
   • Try not to bounce, as this is a waste of energy needed to move forward. Each time, use your supporting foot to push backward rather than downward (to move forward, not upward).
   • In no case do not lower your entire foot to straighten up and only then push off. To avoid this, lower your feet to the ground a little further than the pads and roll them smoothly towards your toes during the push.
3. 3 Try to maintain a pace of about 180 steps per minute, which should be easy to calculate. To determine your pace, use the 1 minute timer and jog counting the steps you take with your right foot. After a minute, double the value obtained - you will get the pace of your run. For the most efficient running, the pace should be about 175-185 steps per minute. Too low a tempo probably means that you are moving too vertically (up and down) with each step, and you need to stretch your steps a little more in the horizontal direction.
   • Eight out of ten runners take too long strides, which slows down their pace. Try to lean forward slightly as you run to naturally reduce steps and increase your pace.
   • Gradually build up the pace to the required level, increasing it by 2-3 steps per minute with each next run.
   • Note that there is also a constitutional relationship: smaller runners tend to run faster.
4. 4 To use energy efficiently and conserve energy, try to relax your torso while continuing to maintain proper posture-supporting muscle grouping. The chin should be raised high, the shoulders should be laid back, and the arms should be free and relaxed. For that matter, focus on grouping the muscles of the torso itself, as this will allow you to maintain correct posture and efficiently distribute energy. When tired, try not to slouch or lean back, stay straight, and do not overextend your abdominal muscles.
   • Pay due attention to your abdominals and core muscles during your workouts. While not directly involved in running, these muscles are important for smooth, efficient long-distance running.
5. 5 Continue drinking water regularly, especially on races longer than 30 minutes. If you feel thirsty and your throat is dry, then you haven't been drinking for too long. Your goal is to drink water without feeling thirsty, thus providing your body with the necessary amount of water to run efficiently. You can keep a bottle of water with you or deliberately navigate your route along the drinking fountains (but this is not always available). Some dedicated runner apps can even display the position of the drinking fountains via the GPS function.
   • If you decide to run with a bottle, try to take many small sips measuredly, instead of swallowing the water in one gulp. This will help maintain fluid balance and avoid cramping.
6. 6 Inhale the air through your nose and exhale through your mouth, maintaining a constant breathing rhythm. It will be easier for you to maintain regular breathing if you follow these simple guidelines. Inhale through your nose and exhale through your mouth. This takes a little practice, but you will feel the benefits of this breathing almost instantly. The goal is to maintain calm, even breathing and avoid shallow breaths, even when you are tired.
   • Keep your head held high and your chest thrust forward even when you are tired. This will allow you to get more vital oxygen.
   • Maintain measured breathing, and in case of difficulty, try to correlate the rhythm of breathing with the rhythm of running.
7. 7 Grab a snack after 45-60 minutes of running, such as an energy bar or energy gel. Every second you run, your body loses calories, and if you don't replenish the energy expended with something, the body can begin to self-destruct. As with maintaining water balance, your goal is to prevent this process, without waiting for a sudden drop in energy. If you're only going to run for an hour or less, then you don't need a snack, but longer runs require replenishment to run effectively. Try it as a snack:
   • sports candy and gels designed specifically for runners;
   • half an energy bar;
   • banana;
   • half a peanut butter sandwich.
8. 8 Listen to your body's cues to keep yourself safe during long, exhausting runs. This applies to both competitive and regular races. Only you yourself are able to assess your own health and reserve of strength, so listen to your body when choosing the speed and duration of your run. If your muscles are shaking, dizzy, or nauseous, step back into the shade immediately and drink some water. If your muscles start to ache a little, or your breathing becomes heavy, but you are still able to move on, try to slow down a little and see if there is a new surge of energy.
   • While it's always wise to make plans and set goals for yourself, try to be flexible. If you feel great, increase the distance by a kilometer or so. But if you find it very difficult to keep running further, try to return home and increase the difficulty another time.
   • Mild pain is markedly different from severe nausea and dizziness. With the knowledge of these traits, in order to become stronger and more resilient, you will need to learn how to push yourself at certain difficult times.

Method 3 of 3: Gradually Increase Distance

1. 1 To quickly build up your own strength, use the rule of combining easy and difficult. Many beginner track and field athletes tend to train with identical races, subjecting themselves to approximately the same load each time. But professional runners tend to alternate between very easy runs and hard runs, realizing that it is in very hard runs that they build up their power. For a start, it's a good idea to prepare yourself a couple of your favorite routes: one easy and one difficult; and then, with the growth of your own capabilities, gradually increase the difficult and reduce the easy distance.
2. 2 Use plyometric exercises to increase the explosive power of your body, thereby maximizing the effectiveness of each leg kick. While non-professional runners believe they can just run to get better, seasoned athletes know that certain strength training is the key to being able to maintain a high running speed and stay healthy.Plyometric exercises are exercises that require the application of certain impulses of force, which further help to make running more powerful and efficient. Try the following types of exercise:
   • jumping on a stand (both on one and on two legs);
   • shuttle run;
   • jumping from the squat (first do a regular squat without additional load, and then jump out of the squat up and to the side);
   • jumping on one leg (allows you to estimate the potential height of the jump with each push from the ground).
3. 3 Use sprint workouts to develop the speed you need for long runs. The best runners are sure to sprint, even if they never use that high speed in their own competition. This is due to the fact that sprinting allows you to nudge your body towards a significant increase in strength in a much shorter period of time. Below are some of the possible sprint workouts.
   • Interval running. Warm up for 5-10 minutes and then sprint for 30 seconds. To relax, jog for a minute, and then repeat the sprints 5-6 more times. As you build up your strength, try to gradually reduce your jogging period to 30 seconds. Cool down for 5-10 minutes after exercising.
   • Running up the stairs. Warm up for 5-10 minutes, then run up the flight of stairs to about 90% of your maximum speed. Jog the next flight to recover. Next, do two flights at sprint speed. Jog one flight to recover. Continue building up the load until you are no longer strong, then cool down for 5-10 minutes.
4. 4 Cut back on excess oil, fat, and sugar in your diet. Eating a healthy diet has a long-term positive effect on your ability to run long distances. If you feed the engine with trash, which in your case is desserts, fatty and fried foods, and empty calories from carbonated drinks, it will be much more difficult for you to effectively convert that food into energy. While you do not have to strictly follow the Olympic diet, you can take advantage of some of its features:
   • eat lean proteins (fish, chicken, beans, whole grain pasta, etc.);
   • make sure that fruits and vegetables make up an impressive share in your meals;
   • Have healthy snacks (fruits, low-fat salted straws, yoghurts, and cereals) and avoid sweets.
   • drink water throughout the day (it always helps your body run more efficiently).
5. 5 Dedicate 2-3 days a week to building your core, oblique, and abdominal muscles. As mentioned, the core muscles are important for effective, measured running and relaxed posture during these activities. This does not mean that you must have six expressive abs cubes, but you should still pay attention to the exercises indicated below. You don't really need much, just try to combine two or three of the following exercises into a 10-minute workout, providing yourself with 30 seconds of pauses between different types of exercises:
   • squats;
   • lifting the body to the knees;
   • twisting;
   • strips;
   • side strips;
   • bridges.
6. 6 Trust your own body while exercising, always trying to challenge yourself with extra difficulty in the last few minutes. You can only improve your skills if you strive to overcome your own limits. With the exception of light training runs, be sure to try to make the challenge ahead of you more difficult. The ability to overcome difficulties will make you stronger, and in the future it will not be so difficult for you to cope with long distances.
   • If you feel good towards the end of your workout, try to pick up your speed in the last five minutes, thus making it harder for yourself to finish the race.
   • However, there is a noticeable difference between running through pain and overcoming temporary difficulties. If you experience severe pain, dizziness, or nausea, you should stop right away and drink some water.

Tips

• Use music to keep pace with your running. Many runners prefer 180 bpm music to achieve the perfect running rhythm. Search for playlists with this kind of music in the athletics forums, as well as simply on the net.

Warnings

• Acute pain, especially one that comes on suddenly, cannot be ignored. See your doctor immediately to diagnose the problem. If you do not have the opportunity to immediately go to the doctors, on the day of the injury, apply ice to the sore spot every hour for 20 minutes to minimize swelling.