One of the biggest difficulties for newbies in running is how to improve the length of running. Newbies often feel exhausted and easily give up when practicing long runs. When you challenge your running limits, you will face many physical and mental obstacles. However, if you master the following techniques and tips, you will be able to completely conquer all lengths of running tracks.
Long Distance Running Position
Principle 1: High shape
- Head, shoulders and feet form a straight line.
- Look straight ahead.
- The shadows of the feet and toes are equal.
- Shoulders and hips are straight.
- Wrong shape: pushing the back to back and the waist to forward; adjusting the body to raise heels.
Principle 2: Focus strength on the abdomen, hips and buttocks to keep them always strong and stable.
Principle 3: Hands and arms
- Elbows are bent 90 degrees or smaller and let your arms relax.
- Do not put your hand in the middle of the body and make too much fist.
Principle 4: Feet
- Feet are exposed to the ground as much as possible.
- Release energy from the buttocks to the feet.
- The grounding position is at the center of the body and between the feet. The momentum of moving forward will not be hindered, and when you stretch your legs, the force will also push your body forward.
- The body is slightly forward.
Breathing Techniques For Long Distance Runing
In addition to focusing on the gait, hands and feet, breathing is also very important. Please note the following:
- Breathe through your nose. Many people think that breathing through the mouth will help absorb more oxygen as well as release carbon dioxide more easily. However, this breathing method is only suitable for short distances. For long distance running, you should try to breathe through your nose as much as possible to keep your throat and mouth from drying out while you are running. In very long races, excessive breathing through the mouth may even lead to cramping.
- Abdominal breathing: When running, you should not breathe from the chest but should breathe from the abdomen. Moreover, breathing through your chest while moving your shoulders will cause shoulder strain.
- Long and deep breath: Long and deep breaths provide more oxygen to your lungs while running compared to short and shallow breaths.
- Breathe to the rhythm: It is important to breathe rhythmically while you are running. You should inhale and exhale at a suitable rate. One way to check if you are breathing to the beat is to count your steps while you are running. Breathing irregularly will only reduce the amount of oxygen provided and make you tired earlier.
Tips For Long Distance Running
Warm up carefully
Always warm up before running to prevent problems such as hip strain and muscle strain. Start with brisk walking or running at a slow pace to raise your body temperature and keep your joints working. Don’t forget to cool down after your warm-up.
Combine running and walking
If you can’t run all the way, there’s nothing bad about walking for a while. Combining running and walking will help shorten the road and increase physical strength and endurance for runners. You will still have a great workout and burn a lot of calories.
Running on a treadmill can be boring, although it may seem convenient. If the weather and time conditions allow, run outside. Fresh air and beautiful scenery will make you lose focus and run longer.
Running with a treadmill is no longer boring
Running outside is certainly better than running on a treadmill, but running on a treadmill will actually bring you safety and convenience. You can play games or listen to music while running.
Stop and stretch
Muscle spasms are a common symptom in people who just started running. Stretching movements will remedy this situation. If you start to feel stiff when running, try stretching the affected muscle for 30 seconds, then continue running. If you still feel the pain, you must stop running immediately.
Run in groups
Although running in a group will put you under pressure or the conversation will affect the running, most people who run in a group will run a longer distance.
Prevent hip shock
Hip shock can be prevented by changing the heart rate and adjusting the length of the stride.
Use running aids
For short distances, you don’t need too many accessories, because it only makes you bulky. However, when running on long distances, you need to be well-prepared. Watches, water bottles and a good pair of running shoes are a must-have. In addition, the calf tube is also an ideal accessory for runners, because it maximizes leg support, enhances blood circulation, increases the amount of oxygen for muscles and helps veins recover faster.
Do not run too fast
Many people give up when running on a long road because they run too fast. You should adjust the speed at a comfortable rate.
Perform more strength exercises
On non-running days, go to the gym to perform physical and muscle exercises that will boost your overall strength.
Enhance mental strength
Although you are fully physically fit to complete the marathon, it will be difficult for you to complete the running if you are not confident. So, you should improve your mental strength. Try to distract yourself with intellectual games, new routes, or running with other teammates. Listening to music is also a great motivation for athletes.
Change the running route
Do you run the same path every time you go out for running? If so, you may be bored and exhausted. Keep trying new routes so that you don’t get bored.
Practice deep training
To improve running performance, try practicing different exercises and tapping the limits of your body. Exercise your muscles and endurance.
Set small goals
Set small goals and accomplish them in the short term to move towards bigger long-term goals.
For long-distance runners, nutrition is very important before and after running, because it is possible that your body will run out of energy in the last stages. Add oatmeal before your journey to make it easier for your stomach to digest and replenish energy for the body.
Another thing to note is that you need to have days for the body to rest and recover so that you can maintain exercise and be ready to conquer any goal!