10 Tips Running Long Distance
If you love distance running, learn about 10 tips running long distance. Whether you are running Cross Country or you are preparing for an ultra-marathon, you will need physical and mental endurance. Here are ten tips to help you meet this racing season with success:
- Get support for running long distance. If you are on a team, great. If not, consider joining a local running club. At the very least, you should have at least one friend to run with. Running long distance takes a lot of time and commitment. It is not something that people who don't run can understand. Additionally, running with a team will help keep you on your running schedule.
- Get the shoes for running long distance. Whoever said running was "free" was probably not a distance runner. Running shoes should be replaced after 400 miles (on average). If you are a long distance runner, this can quickly become expensive, but it is important for your long term running goals and health. Wearing old shoes offers no support and can quickly lead to injury.
- Record your mileage. Record your mileage daily when possible. This will help you track your distance running progress. Additionally, recording your mileage will ensure that you are not running too much or too little.
- Remember why you run. You are going to have days where you want to quit. Hopefully they will not be too often, but during these times it is important to remember what made you start running. Whether you wanted to get healthy, lose weight or something else, remember why you started distance running,
- Take a day off. Many elite runners take a week or more off after a major run. Running when your muscles are sore and tired is going to do little to help you gain fitness. In fact, running when you should be taking time off will just slow your recovery.
- Be active in your recovery. Whether you are injured or just taking a day off from distance running, be active in your body's recovery. Go aqua jogging to loosen you legs up or cross train when you are injured. Make sure to stretch and do strengthening exercises too.
- Ice. Even if you are not injured, you should still ice your legs. Ice after hard work outs or even every day. You can ice your legs up to 20 minutes each hour.
- Set goals. One way to stay motivated is to set goals. If you are not a competitive runner, look into completing a local 5k or 10k distance run. If you have been running for a number of years, try setting a new Personal Record in a distance running event
- Eat like a distance runner. Distance runners don't have the luxury of eating whatever they want whenever they want. If you are going to be a distance runner, you have to plan your meals so that they are close to your runs, but not so close that you will get a side ache. You will also need to eat the most nutrient rich foods.
- Lift like a distance runner. Lifting will help you to become a better distance runner. You don't have to lift a lot of weight, just do it consistently. Aim for doing some basic weight lifting exercises two to three times a week.