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Chapter 1: Getting Set for Distance
Running
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Training is an essential part of every athlete’s life. It dictates how he
will perform on the grand stage of the sporting event he has chosen.
It doesn’t matter if you’re a ball player or a budding swimmer you have to
pay your dues in training in order for your body to be readily equipped when
the game proper is on. Distance running is an event that has been sweeping
the globe in years. Many people have to come to love its events. Let’s take a
look at how you can shoot your way into getting set for distance running.
There are lots of things to consider when distance running is on the table.
Aside for getting a trustworthy pair of running shoes, you should have your
very own running log. You can place all the vital stats here as you monitor
your progress and look for signs of improvement.
The log sheet consists of daily time or distance, weight, your morning pulse,
more importantly subjective records regarding your run. Your comments are
very important because it can give you an idea of how you felt after or even
before the run. The log is most helpful in terms of providing you with
information that you can tap into when you start feeling some sort of pain.
You can also figure out what’s wrong with your training so as to shift into
better methods.
Moving on, you have to think about your joints. Save them for the real
thing. It’s not good that you get them strained way before you get into the
real action of distance running. Although you have to prepare your body for
the long distance to come in the running proper, you have to do this
preparation without compromising your lower back and feet as well as your
knees, ankles, and hips.
The treadmill is the one tool you can rely on because it gives you less strain
as supposed to the roads that you have to stride in the real world. It is
important to avoid getting too much stress and the treadmill can do this
while providing you with the sort of distance training for the real thing. You
can make your treadmill work out more challenging by increasing the angle
of incline gradually. Normally angles are set at three percent higher.
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Nature can sometimes put your training to a temporary halt but you don’t
have to give so much of a fuss about it. All you need to do is adjust your
schedule. Hot summer days can really take a toll on your hydration and
overall performance. What you can do is mix it up.
It’s like playing hide and seek with the sun. You can do your training before
the sun can boastfully man the skies or you can go out in the late evenings
so as to prevent your body from breaking down because of heat stroke.
Another aspect to give emphasis on while preparing to run for the distance is
the fact that you have to take little steps before going for the giant leaps.
Start at the pace of training which really suits your body’s capacity and
gradually employ changes over the weeks based on the stats that you have
accumulated. This can save your body from injuries that can surely affect
the length and quality of your training.
Apart from the physical preparation that you have to make in getting set for
distance running you also have to make sure that you are sharp mentally
and emotionally.
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Chapter 2: Building Towards Distance
Running
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Running can be both a fun-filled activity and also a serious event
that can be life-altering.
The distance you get to accomplish can be very rewarding both physically
and psychologically. Runners often experience a certain kind of high after
accomplishing a designated running time and distance. In order to become a
successful runner especially for long distances you have to build on certain
components that can boost your skills which will make you ready for the
running proper. Let’s take a look at the basic components that you have to
know in order to fully build your way towards distance running.
First on the list is the Fartlek. This is the Swedish term for speed play. This
distance running component is done by maneuvering into sudden burst of
speed while in the middle of the training run. It allows your legs to utilize
various paces that facilitate to recognition of your capacity to maintain such
paces at certain distances.
They key in Fartlek is to designate your very own landmark. This landmark
which may be a tree or a post can give you an idea of how far you keep on
running at such a fast pace. Give your pace some time intervals. You can
dash for about fifteen seconds or even longer at about three minutes. It’s
important that you do not overdo Fartlek. Make sure that each speed session
is just right for your body’s capacity to sustain.
Next on the list is something that most runners fear of. It is known as the
Hills. Based on the name itself you have to go through hills in order to
perfect this one. It also demands more of your mental and will power than
that of your legs. A little bit of dedicated practice can really pull you through
this distance running component.
Hill and incline routines and sessions give you a definite edge when it comes
to running on hills as well as when you have your turn on the flat playing
field. Remember that the muscle groups you utilize when running up those
high inclines are just the same as those used when you run on a flat surface.
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Thus, you gain more power, speed, and leverage. Your strides become
longer at an increased rate. Another benefit of the hill routine is that the
muscle around your knee is improved and strengthens so injuries are
prevented.
Another one of the components that you have to be familiar of is the
interval. Intervals are usually done on the track where distances are clearly
defined.
This is a key concept in doing intervals. Sessions involving intervals revolve
around speed workouts wherein distance and pace is accurately laid out
before you even begin. It’s very benefit is that you become more efficient
physiologically over a period of time.
The least complicated of the speed workouts are the tempo runs. This is
simply because you do not have to keep track of any distance and you don’t
have to recall your time splits every now and then. Through this session
your body realizes how to economize running. You will be able to run a
faster pace for longer periods of time.
Last but certainly not the least is the all-important long run. This will give
your body the needed endurance and stamina that will carry you throughout
the distant runs.
Building towards distance running is no joke. You can surely get hurt or
injured so be sure to review these components before you head out to the
road or track.
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Chapter 3: Crossing Countries in Distance
Running
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Running offers a lot of benefits. It can enhance you physically by
giving you a well-chiseled upper body and a very stable lower
portion.
The psychological effect of running has been also noted as it is said that
certain endorphins are released during the peaks of your run. This is why
more and more communities are growing as they stride harder and longer to
make running even more recognized across the globe. There have been lots
of events showcasing running in a variety of distances. One of which enable
the participants to cross countries via distance running. Let’s take time to
see how it is done.
Let’s get your engines revving by pinpointing what cross country running is
really all about. It has been considered a sport especially in areas across the
world which is considered as temperate regions. Cross country running
events usually take place during autumn and winter.
These sessions are quite challenging as they are done over a course that
covers rough terrains. When you join in such events you will have to
encounter grassy, muddy, and watery woodlands.
Variations are made in every course. The weather and the underfoot
conditions really dictate how participating teams can perform on the courses.
The distance and length between two courses may vary over time.
Cross country running is a sure-fire fun-filled event as team’s race for
supremacy in different challenging areas and terrains. Let’s take a look at
how the race really takes place. Races are started in a single gun fire or
sound of a horn which signals the teams to head on for the finish line.
At times teams have their own boxes or what is coined as bull pen along the
starting area. These boxes may be big enough to accommodate the whole
team. In other meets, there may be ample room for only one runner on the
starting line. The other members of the team which may be around 2 to 7
persons wait their turn in a line. Once the race has started it gets rough as a
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number of persons start to converge on narrower paths. So you really have
to be quicker in order for your team to gain some sort of advantage.
During the middle of the race the runners are designated to stay on a
marked path. Normally markers such as ribbons, cones, flags, chalk, and
tapes are utilized. Runners are advised not to run over and take markers
such as cones and flags down in order to avoid confusion as to where the
rest of the course goes.
Just like any other race, this one too ends and at times it’s like a party at the
finish lines because of the numerous participants involved. The finish line is
marked by a chute of funnel. Your average chute is composed of a lengthy
walkway made of rope. This keeps the athlete in ending the race in a more
organized single-file order.
Due to the large amount of people involved in the race helpers are tapped
into action to assist the athletes in keeping their movements forward as
more finishing runners make their way to the end. Finishing positions are
tracked using a slip at the bottom of a runner’s number. This is ripped off at
the conclusion of the race in order to get the information of the said runner.
There can never be a limit on how far your capacities will take you. Surely it
will take more than crossing countries to stop the thrills and spills of a
distance running.
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Chapter 4: Distance Running – Injuries
And Errors
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In distance running, injuries are often regarded as a way of life just
like in any other sports.
Some pundits even regarded them as medals or trophies telling everyone
that one is a bona fide member of that larger, virtual fraternity of athletes
around the world.
Surveys, however, indicated that 60% of running injuries were caused by
training errors.
Training errors do not mean they are caused by the wrong types of training,
but by rapid changes in training or the intensity levels of training.
While on a training run, the leg bones, the joints and the muscles are
stressed. They are already damaged, and must have a recovery period
during which the body will repair the damage. However, if the training run
continues, there is never sufficient recovery, and injury occurs.
It is the same story if the mileage is suddenly increased. The body is not
properly prepared for the higher level of stress. The bones, muscles, tendons
and the ligaments are only as strong as its present training level. It does not
have the sudden extra strength for the new increased intensity level.
On the other hand, if there are adequate rests, there is “super-
compensation”. With “super-compensation” the body and the related body
parts react to the stress by becoming stronger. By then, they can now
absorb greater stress and shocks.
Planning
The solution is careful planning of the training program. Training should not
be wishy-washy; every part should be planned including rest days. Finally,
the plan should be followed to the letter.
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Any planned increases in mileage should never be greater than 10% a week.
There should be a full rest day once a week or every other week. Easy days
(light training) are recommended every three days or so.
The principle is to start working on the current level of mileage without
injury. Then, a slow progression is made up to the intended mileage level.
This is the key to improved performance.
Other training errors
One bad error is to abruptly add high-intensity training. It is like doing
months of steady mileage training and then deciding to include fast
anaerobic interval sessions. The body is not trained yet to cope with fast-
paced running. The muscles tire fast and there is extra stress on the bones
and joints.
Then, there is the error of changing running surfaces. If one trains on high-
impact surfaces such as roads, the body naturally adapts. The same case is
true in training on soft terrains.
However, if one trains on hard surfaces regularly and then abruptly changes
into soft practice surface (or vice-versa), problems may happen because of
the sudden different stress on the muscles.
Another very bad training error is doing compound changes fast. An example
would be a runner doing steady training on the road for a season and then
switches to fast training on a track with spikes. There are three sudden
changes done here: the intensity, the surface, and the shoes.
A sudden change in the mechanics (caused by the shoes) and the higher
impact surface (soft country terrains to the tracks) and speed require use of
different muscles. This is often too much for the athlete’s body.
However, if you include some speed training on the track (and in spikes)
throughout the whole training year, injury risks are reduced when you
increase intensities for track racing.
Athletes usually make the mistake of planning high-quality running sessions,
but make up the 'steady runs' element of their training as they go along.
The rule is to plan the training in every detail. Changes are to be carefully
incorporated slowly.
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What every athlete (and coaches, of course) must keep in mind is that
protracted high-intensity training, prolonged high volumes of training, and
any kind of rapid change in the training is a grave training error.
This is a crucial rule to understand, and this is true in any kind of sports,
distance running included.
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Chapter 5: Distance Running - Random
Tips
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One of today’s popular sports is distance running. This popularity
could be attributed to the fact that the sport does not require much
in terms of gears (running clothes and shoes) and in terms of
athletic qualifications (you just have to know how to run).
The start
You may have read and known from people that distance running promotes
good health, is fun, and can be a source of popularity if you have a talent for
long races. There are other good reasons for training to be a distance
runner. The reality though is that distance running is hard.
The first hurdle is your mind. An untrained body will resist any exercise.
Breathing is hard, the muscles ache. You get tired. All reasons are there for
you to stop. With a tough mental attitude, you can continue and overcome
them.
The secret? Start slow.
You may find your lungs will complain at first. But as you continue, the
breathing eases up. The stiff and sore muscles eventually relax. This is the
‘second wind’. Keep the pace slow at first. You are not just training, but
building your muscle strength as well.
First, pick a distance not far and not too long either. Of course, first runs are
always disastrous, or so you may think. Do the runs three to five times a
week, with rests in between. Then, you can progress on your own, or with a
running consultant. Running with a companion makes it more fun, too.
Gear
Your sports store clerk can help you choose your clothes. More important
though are good shoes. They should be made for running, must fit well, and
do not cause injuries.
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Avoid “black toes”, those bruised toenails common to runners. Pick a shoe
size with about a thumb’s space between your toe and the shoe’s end. If
there is heel slippage, experiment till you get the correct one.
Food
Distance running needs specific nutrition. Carbohydrates are on top of the
list. These are for stocking glycogen needed for strength and endurance. A
good helping in proteins would be needed too if your body still need to build
strong muscles.
Distance runners must have carbohydrates during the run. (Carbohydrates
drinks are now available.) Lack of carbohydrates results in low blood sugar
and low muscle glycogen which would weaken endurance leading to muscle
fatigue.
Water, lots of it, is also needed all the way. Make it a habit to drink fluids
(water and those power drinks) every 10 to 15 minutes, notwithstanding
whether you are thirsty or not. Body fluids are constantly depleted,
dissipated via sweat as you run.
Endurance
When you become strong and comfortable with your running, you may want
to increase the distance. Do it gradually. The rule is to increase not more
than 10% every week.
You may begin increasing your speed, too, if you reach two miles. This is
the time where you can set long-term goals. Goals will help improve your
game and keep you going.
Your final goal might be running long distances or whatever are your
ambitions. The very important aspect to remember is to go for that goal one
easy step at a time, and the slower the better.
You have to pace your mind with your body. Bodies are different from
person to person.
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Training log
Aside from a good pair of running shoes, another valuable tool is a detailed
training log. There are examples on how to do this everywhere. The
important thing is that you record all the details of your running (pulse
rates, distances covered, rest days, dates of changes in anything, comments
on being tired or achy, etc.)
The log is for your review as well as for planning future activities, based on
all the details in front of you.
The log is done daily
These are some of the general things to keep in mind if you decide to do
distance running. The details you will discover later as you go – from friends
and coaches, from magazines, books and the internet. The most important
thing is that you are already in it and enjoying yourself.
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Chapter 6: Nutrition And Distance
Running
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Unlike other sports people, distance runners need carbohydrates for
their nutritional needs in the endurance sport of distance running.
While other sports like, say weightlifting that rely mostly on proteins,
runners depend heavily on carbohydrates.
The main reason, of course, is that different sports have different goals.
Weightlifting, for instance, puts a heavy premium on proteins because
proteins help build muscles and bulk up a person’s body better and faster
than other food. Distance running needs food that builds stamina and
strength.
Carbohydrates
One of the most studied topics is the role of carbohydrates in sports
performance. Most practicing sportsmen now know that carbohydrates are
best for strength and endurance.
Scientists are now also taking a look on the link between low carbohydrates
intake and exercise-induced free radicals that leads to impaired muscle
function. Every athlete knows that carbohydrates can improve endurance,
while the lack of it reduces glucose supply to the muscles which, in turn,
leads to fatigue.
Fatigue is normally seen as the loss of the body’s overall force-generating
capacity. This may be caused be a lot of reasons, but scientists believe it is
the loss of muscular ATP, a high-energy molecule that fuels muscle
contraction generated by glucose.
A high-carbohydrates diet while training ensures a good store of muscle
glycogen long before competition time. Glycogen, the body’s carbohydrates
store, is the fuel for endurance. The carbohydrates could be taken in as
fluids (such as juices) or in solid forms (fruits or starches).
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However, a long and hard exercise sometimes drains the muscles of stored
carbohydrates (glycogen). Eating right away (the best time is within the first
hour) food rich in carbohydrates combined with protein is best. The proteins
would help in muscle repair broken by he strenuous exercise.
Commercial energy bars both have carbohydrates and proteins but they are
expensive and mostly tasteless. A peanut butter sandwich is okay, washed
down with some sports drink. Best, of course, would be some cereal with
nuts and dried fruits in them.
Fluids
No other factor is more important in the success of a distance runner than
maintaining enough fluids in his body.
Running, in training or in competition, produces body heat more than in
normal circumstances. This heat is then released through sweat, which in
turn, depletes the body’s fluids. When the body is dehydrated, general
fatigue sets it.
To maintain the body’s water status, runners should develop the habit of
regular and fixed fluid consumption (every 10 to 15 minutes) during practice
runs, whether thirsty or not. The amount is around one-half to one liter of
fluid per hour on mild conditions. (The amount should be more, of course, if
conditions are more severe.)
In hot and humid conditions, a combination of water and sports drinks (to
provide carbohydrates and electrolytes like sodium) is best.
Fibers
During scheduled runs (practice or competition), many runners suffer from
bowel problems. One way to avoid this is to stay away from food high in
fiber content as well as those rich in fat.
You can also buy commercial liquid meals formulated for athletes and
convalescents. Make sure they have high carbohydrate content. You may
also make your own formula using skimmed milk powder, fruits, and regular
milk.
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Chapter 7: Positive Body Effects of
Distance Running
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Our body reacts to strenuous activity like distance running in two
ways: acute reaction and training effect.
Acute reaction is when your heart rate speeds up, your stroke volume
increases, your ventilation rate and depth of breathing increase, your blood
pressure rises, and your muscles feel some fatigue. However, when an
activity becomes regular routine to you, you will eventually feel the second
reaction which is the training effect.
It is when your body gets used to chronic exercise; your muscles feel
stronger and less discomfort to physical activity. Through training, your
blood flow increases that it allows you to produce more energy and less
lactic acid to accumulate during exercise.
Your resting heart rate becomes slower caused by a stronger heart that can
pump more blood per beat. You will also most likely develop a lighter,
springier step, lower resting blood pressure, lower body weight, and less fat
under the skin.
Your body now can tolerate stress and ready for competitive efforts. "The
system you stress during exercise is the one that stands to benefit from the
stress," wrote Jack Daniels in his book Daniels' Running Formula. However,
the principle of specificity restricts you to achieve gains through performing
another activity.
By doing another activity, you take yourself away from your primary interest
and might produce results that limit performance in your main activity. Long
distance running has negative effect on performing explosive leg activities
like sprinting and jumping. Thus, you must give considerable thought to
every aspect of your training and you must keep in mind that everything you
do affects you and your body's reaction.
Adding a new level of stress on top of your current training further increases
your fitness level. In distance running, if you have performed a training
routine regularly and reached a stable level of proficiency, you can possibly
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take more training modifications (for frequency, duration, intensity, or
recovery) which will lead you to a new level of fitness. For example: you can
increase the training frequency from three to four days per week, you can
increase the amount of training from three to four miles per session, or you
can increase the distance of each interval from one mile to one half and a
half each. Another possible modification is to change the recovery time
allowed between the mile runs within a workout.
Sticking with a training program for longer than six weeks produces more
benefits. If you want to increase training, the best time is after six weeks of
adapting to a specific training stress. The primary risk of increasing training
too often and too soon is an escalated risk of injury and overstress. There
are limits to training for distance running.
Overstressed system can affect variety of activities other than just the
activity that caused the damage. For example, a stress fracture in leg
caused by too much running or improper running can restrict a runner from
doing other activities that stress the injured extremity. Thus, it is important
to watch out for abuses that you can possibly do as you try to reach your
goals. You must learn to accept that even you are physically active; your
body has still limits that dictate your success.
In distance running, few people realize their limits and improvements are
always possible. However, keep in mind to take things at the perfect timing.
Thanks for all 🙏🙏❤️❤️
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