Seven tips to improve your technique and efficiency in long distance running
There’s always been a constant debate about which is better: long-distance or short-distance running? Although health professionals have squashed rumors of one being significantly better than the other, runners have disagreed with all having their reasons.
For a run to be classified as a long-run, you must have covered 5000 meters. Although all distances count health-wise, there are more benefits to running extra miles. Studies have shown that running for an hour can add seven hours to your life. Regardless of your favorite type of running, that surely sounds like an irresistible offer.
But running long distances isn’t just about wearing those sneakers and hitting the road; there are things you need to know for better technique and efficiency. This exercise is similar to most forms of exercising, and it doesn’t matter if you’re trying to have a go at a deadlift or you want to push your limits with barbells; you’ll need the proper techniques to ensure your efforts are fruitful.
Tips To Enhance Your Technique And Efficiency In Long Distance Running
The benefits of long-distance running go beyond physical health. In addition to low cholesterol and enhanced cardiovascular health, long-distance running also helps relieve stress and maintain some form of sanity.
There are verified studies of the merits of long-distance running to a person’s mental health. Here are some tested and proven tips that you can use to improve your efficiency and technique in long-distance running.
1. Choose The Right Gear
This tip is usually the most underrated yet vital step to a successful, long-running exercise. As simple as choosing the right gear might sound, it plays a significant role in the distance you can cover and the chances of sustaining an injury.
First, choose something comfortable. You don’t want to be running while complaining that your top is too tight or your shoes are too loose. Also, dress for the weather.
If it’s hot weather, you can wear a loose top and shorts. This prevents sweat from sticking to the body and allows more fresh air to combat the heat. It’s also advisable to wear a headband to prevent sweat from running into your eyes.
If the weather is cold, you could wear tights and a head warmer to protect you from the cold.
2. Eat Healthy Foods
What you do when you’re not running can greatly affect your efficiency on the track. To be a better long-distance runner, you’ll have to ensure you eat good food.
Foods suitable for long-distance runners include cereals, whole-grain bread, rice, starchy vegetables, pasta, fruit, yogurt, and low-fat milk.
It’s also advisable to eat meals that you are familiar with. Trying new meals might cause a stomach upset, and nobody wants to cut their running short because of something they ate.
3. Work On Pacing
If there’s one difference between long and short-distance running, it would be the pace. The ideal long-run pace is slow, a pace where holding a conversation is possible. Many long-distance runners put in lots of energy at the start and gas out before reaching their target.
Speed isn’t the goal in long-distance running; it’s all about effort, endurance, and crossing the finish line. Most professional long-distance runners finish their careers without exceeding a 5k pace.
4. Your Mind Should Work For You
Preparing for a long run takes both physical and mental efforts. Physical techniques help ease the process, and mental techniques also do likewise.
Your body likes to achieve things, and setting short achievable goals is the way. For instance, breaking a long run into shorter segments in your mind can keep you going. Instead of telling yourself that you’re running 20km, you can divide it into four and tell yourself that you’re running four slow-paced 5km runs. After every 5km, you can rest or walk for a few minutes.
You can also plan a treat for yourself after the run; it could be your favorite meal or a video game. The thought of this can help you achieve your running target.
5. Control Your Breathing
Good breathing techniques are paramount to a successful long-distance run. If you fail to manage the air you breathe properly, you’ll gas out quickly.
As stated above, you should be able to hold a conversation while running long distances, which comes down to your breathing. A good breathing technique is to take deep breaths with your diaphragm instead of shallow breaths with your chest. It’s also advisable to inhale with your nose and exhale through your mouth.
6. Stay Hydrated And Get Rest
Long-distance running helps your body expel toxins, but you’ll also lose a lot of water.
You’re advised to drink water after every 30-45 minutes. Even before you hit the track, a good water intake is necessary. Ensure you drink water before, during, and after meals.
Drinking water after a long run might not be enough; you can add some recovery beverages rich in alkaline. Long-distance running takes its toll on the body, and a good rest after every session will help prepare you for the next.
There are some rules for the amount of rest required after a long run. If you participated in a 15-mile run, it’s advisable to take 15 days of rest before starting hard training again. Also, every long-distance runner should create time for good sleep.
7. Try Out Some Techniques
You can also try out some of these techniques to help improve your efficiency.
Upright Running: This is also called running tall. The upright running technique is vital for people with tight hips and can help you maintain pace. To visualize this, imagine a string is pulling your head up.
Arm Movement: How you handle your arm is very important in long-distance running. Avoid clenching your fist because its tension can significantly affect your efficiency. Relax your hands and arms.
The Bottom Line
The benefits of long-distance running are endless, but only if you do it right. There are cases of people who sustained injuries or develop health issues from doing it wrong. These techniques and tips can help you scale through the hurdle of a stressful run. It will help make your run both beneficial and enjoyable.
posted Wednesday April 13th
by Colorado Runner