5 TIPS FOR LONG DISTANCE RUNNING

Although short distance running benefits your health, long distance running is an especially great way to improve your fitness and relieve stress. According to health experts, frequent long distance runners enjoy strengthened cardiovascular health, low cholesterol, lower blood pressure, great self-esteem, and revamped metabolism.

One important prerequisite to becoming a long distance runner is to build up to it. For those with less practice, there are steps you can take to make the transition to long distance running.

1. Use the right gear It may sound obvious, but long distance running requires that you be properly clad. This can mean several forms of attire depending on the weather and time of day that you prefer to run. In hot weather, dressing down in light loose shorts and a loose top prevents excess sweat from sticking to your body. A head band is also a good idea, since it prevents sweat from trickling down into your eyes. In cold weather, runners sweat less. Tights and woolen head gear can provide the needed protection from the chill and prevent excessive loss of body heat. Dressing warmly is vital to prevent injuries.

2. Staying hydrated Long distance running means perspiration and expelling toxins, but it also removes a good amount of water from the body. The process of hydrating for longer runs should start even before the training session. Make sure to drink plenty of fluids with meals and in between meals. Also consider a drink of water at the middle point of your run, or every 30-45 minutes in runs that last longer than an hour.

3. Make your runs interesting As much as some people love long distance running, covering the same route regularly can quickly become boring and monotonous. To keep things interesting and inspiring, explore other routes. This doesn’t need to take away from your running focus, and keeping track of your training can help make sure you run the same distance. With a little effort, you’ll quickly discover many routes to explore that you weren’t aware of. For instance, run a route covering one section of the park and part of a neighborhood. And the next day, run the other section.

4. Be aware of your running posture When running long distance, you want to minimize the tension on your wrists, hands, and arms. The head should be upright so you can clearly see where you’re headed. Your back should be straight and your breaths should be deep. Your runner’s foot fall should also be straight. Running in the right posture ensures optimal performance for the athlete.

5. Have a well-tailored training plan Long distance running quickly becomes a lifestyle. The training involved should match one’s level of fitness and it is important to set challenging, but reachable goals. The rule of thumb should always be to gradually build strength, endurance and cardio. Achieving this requires a regular balance of long runs during the week and adequate rest.