Long Distance Running Tips

Fast-pulsating heart beat, focused eyes and thumping feet - running can be one of the most exciting activities one indulges in. Long distance running covers the 5 kms, 10 kms, half marathon and marathon events. Though runners often account their experience as 'great' to whip the air and stride ahead, amateurs do not feel the same. Instead, for beginners, running can turn out to be a very boring and painful activity. Nonetheless, following a few essentials can turn tables altogether.

• The key to long distance running would be not to run too fast at the initial levels. Instead, run slowly in the first few miles.
• The best way to increase speed would be to indulge in fast running for a day or two per week. However, do not start running on a steady pace everyday. This would only lessen your capability.
• Remember, feeling lazy or lethargic is very normal. In such a case, there is no harm in indulging in slow pace running. Instead, it would act as a boon for you, as it would allow you to recover your energy to perform better for your quality workouts.
• Do not dehydrate your body. Even if you are not thirsty, drink lots of water. Remember, water holds the key for efficient running and keeps your body in prime condition.
• Rest is an important concern, if you are indulging in long distance running activity. Remember, our body needs a minimum of two days rest to regain back the energy for the next workout session.
• Take rest the next of your long running and also a day before you have planned your hardest speed workout.
• At the start of a new season, look for increasing the mileage base, instead of going for fast pace running. This would keep you tough for the entire season.
• In the early days of the season, engage yourself in a month or two of hill workouts. This would make you stronger, improve the running economy and make you ready for quality workouts and races in the later season.
• Remember, running fast or at an increased pace will not enhance your race times for longer distances and only leave you injured.
• Long distance running brings in boredom. To relieve yourself from the monotony, change the pace of running from day to another and also in between a day's run.
• Do not stress out yourself. Instead, take a few months off every year. During this time, you can indulge in leisure running. This would definitely help you come strong in the new season.
• As for the diet, eat lots of bread, potatoes, rice, vegetables, seafood, and fruits. Always keep a check on what you eat. However, you can break the rules, once in a while, and go for pleasure eating.