Long Distance Running Resources
The sport of long-distance running offers effective cardiovascular exercise while burning calories at an accelerated pace. Runners can run almost anywhere without the need for equipment or gym memberships. With just a good pair of running shoes, a long-distance runner can get outside to enjoy the scenery and fresh air while exercising. Regular exercise also helps control weight and helps with cognitive function, and the endorphins released into the body are a plus for many people. Anyone embarking on a long-distance running program will need to proceed carefully to increase their distance correctly.
Long-distance running reduces the risk of serious illnesses, such as obesity, diabetes, and heart disease.
Long-Distance Running (PDF)
Long-distance runners must train diligently to achieve speed and endurance. This solitary sport provides opportunities for self-discovery and personal goal-setting.
Getting a physical exam by a doctor is a good idea for anyone embarking on a new long-distance running program. This helps ensure that underlying congenital or acquired heart issues are not present in a runner.
The human body is adapted ideally to long-distance running. From legs designed to take stride after stride to upper bodies that counterbalance these strides, humans can maintain these movements for long distances.
Runner’s high is the feeling of euphoria that sets in after covering a specific distance. Researchers associate this high with endorphins that the body produces during exercise.
Engaging in exercise such as long-distance running while young can help protect people from heart disease later in life.
Proper breathing while running helps runners achieve faster speeds. Full inhales and exhales ensure adequate oxygenation, which enhances performance.
The long, slow run helps a runner build endurance because it improves the cardiovascular system, strengthens joints and muscles, and enhances fat-burning ability.
Runners may experience less depression and anxiety thanks to the endorphins released during exercise. Runners may also have improved cognitive processes such as attention, long-term memory, and learning.
Long-distance runners who run competitively may engage in specific workouts to enhance performance. Tempo runs help increase lactate threshold, and interval training increases maximum oxygen consumption.
Running excessively could contribute to scarring of heart tissue, which could lead to an irregular heartbeat. Running for very long distances may also lead to oxidative stress, which is associated with plaque buildup in arteries.
Long-distance running increases joint strength and improves metabolism, which burns more calories even when the body is at rest.
People exercising longer than 30 minutes may benefit from consuming a beverage that replaces electrolytes and lost fluids. Drinking to your individual thirst level is a simple yet surprisingly accurate way to replenish fluids.
A runner’s baseline mileage is the number of weekly miles the runner is comfortable running. After figuring out a baseline mileage, a runner can increase distance at a rate that may range between 5 and 20 percent, depending on personal goals and health.
The 10 percent rule states that a runner should not increase weekly running mileage by more than 10 percent to avoid overuse injuries.
Some runners reject the 10 percent rule due to its generality. Instead, runners increase mileage in a way that fits individual needs, possibly adding mileage at a faster or slower rate depending on personal comfort levels.
When striving to increase mileage, the cardiovascular and respiratory systems can often handle the added distance, but muscles, tendons, and bones may suffer.
Warming up with stretches helps prepare muscles and tendons for running. Increasing distance too quickly can lead to muscle strain and tendonitis.
Knee, lower leg, ankle, and foot injuries are the most common running injuries. These issues occur due to continuous high mileage, inadequate footwear, changes in running surfaces, and other factors.
Beginning runners might consider joining a running club to learn about the sport and get training recommendations.
Barefoot Running (PDF)
Barefoot running changes the way the feet impact the ground, which can reduce some injuries.
People who engage in long-distance running force their bodies to adapt to demands and withstand greater levels of stress.
Long-distance training involves pushing past the point of lactate intolerance. The body can learn to operate efficiently without generating lactate.
A runner’s diet is crucial for success. Complex carbohydrates help maintain glycogen stores in muscles, which fuel the exertion.
Your First Marathon (PDF)
Training for a first marathon involves buying a good pair of shoes and building distance slowly while paying attention to how the body responds to the running.
A complete novice can go from inactivity to running one mile in four weeks with this training program.