Long Distance Running Tips
The best long distance running tips anyone can provide you is this, you have to enjoy the sport. You have to have a passion for the work you are doing.
Long distance running involves an enormous amount of time, energy and commitment. If you are reading this I already know you possess the potential to be great at it.
A runner must run with dreams in his heart, not money in his pocket. – Emil Zatopek
The greatest long distance running tips I can provide all revolves around intelligent training, proper mindset and a little kick-in-the-ass advice that I have had to learn from in order to improve. I want to see you get results and hopefully much faster than I did. I am not an expert. There are other articles written about this same subject but human experience, real life stories stand out far more than ‘how to' and ‘tip' giving articles. This whole blog revolves around three concepts, running, dreaming about impossible things and ultimately, achieving our objectives. I can give tips but what I write about I will convey as sincerely as I can and know that if you take some of these tips seriously you are going to be lethal in your next race. You will be making changes that work and will lead to the results you have been working so hard to get.
Long Distance Running Tips That Work
Minimize Lactic Acid Build Up Within The Body. The quickest way to drop significant time off your long runs is train to minimize lactic acid build up. It is not that other runners are better than you. They train at hard paces for long periods of time. Long distance running tip number one is, without question, to not neglect this highly effective tactical training method. We all slow down in races because of the acidic effect of lactic acid building up in our blood stream. The faster we run the more builds up. How do you minimize it? Goal pace training. This is highly intensive training and most well-meaning runners, who have the best intensions, don't train at the correct intensity or for the amount of time needed to create a lasting training effect to race faster. The idea is to gradually extend the amount of time you run at your lactate threshold. Lactate Threshold is the point where your body begins to build up a larger quantity of lactic acid within your bloodstream. This is also called Anerobic Threshold.
The more time you spend getting your body accustomed to the same pace it will experience during the race the better off you are going to be to maintain pace, keep lactic acid amounts in check, and run new personal bests.
Long Distance Running Tips You May Have Not Considered But Should
Buy A Heart Rate Monitor
There is probably no other training tool I have used over the years that has helped me, accurately, train at the right intensities, than a heart rate monitor. I began using heart rate monitors during my freshman year at Malone University.
The general rule for obtaining your max heart rate is subtracting your age from 220. For example, based on this data, my max heart rate is 185. This is simply just a guestimate. Can you get your heart rate above this ‘maximum' heart rate. Yes, but generally it is relatively accurate.
The heart rates guidelines I have used since 2002 and given to me from two of the world's top distance running coaches, Jack Hazen and Joe Vigil, are as follows:
Easy Pace – 130-140
Moderate Pace – 150-160
Hard Pace – 160-170
Anerobic Threshold (aka Lactate Theshold) Pace – 170-176
Aerobic Capacity (Max oxygen consumption during running) Pace– 176-190+
Training with a heart rate monitor will ensure you are training at the right intensities. Runners usually run faster then they should on recovery days. We all are guilty of this and that is ok, as long as you don't keep following the same training routine.
Why? Knowing your running at the correct intensity will protect you from overtraining, minimize the effects of fatigue and assist your body to supercompensate, which, in the end, will create the proper response from your body. You will get to the start line rested and race as if you were on autopilot.
You will recover faster because your running at an accurate pace. How many times have you went out for a run, you felt great but were unsure if you were running too fast or too slow? How many times do you think you were running too fast, despite feeling as if you were running easy?
One of the best long distance running tips I can provide is purchase a product that is guaranteed to get you results. I have used these since 2002, religiously, and can say they were a big reason I dropped my half-marathon by over 3 minutes and my marathon by over 21 minutes.
Long Distance Running Tips Vital For Future Success
Use Common Sense. This isn't something we always do and I am not trying to insult anyone's intelligence by saying this. I have failed miserably by trying to run faster then I should have in both training and racing in the past. Long distance running will teach you what works and what doesn't work. The trick is noticing.
Give me six hours to chop down a tree and I will spend the first four sharpening the axe.- Abraham Lincoln
What doesn't work?
- Proving you can hang with a group in training. Save the race in your legs for the race. Don't be in a rush to crush! Remember, you, more than likely, will get better results by backing off on your recovery days, while everyone else is too caught up in running too fast on ‘recovery' days. It should be commended for anyone wanting to work hard to keep up, but no one's body is the same. You may earn equal results by running 60 miles a week as someone running 100. No when to turn take your foot of the gas pedal and when to rev the engine.
- Running too easy, too often. Will running easy bring about positive physiological adaptations? Of course. You create capillary beds, increased levels of red blood cells and mitochondria within the body, which will assist oxygen carrying capability within the body.
Will running easy, too often, create the correct physiological stimulus to help you race fast? Well, lets think about it this way. If you want to run a 5K in 17.00. You have to hold 5.29 per mile for over 3 consecutive miles.
How will running 7-minute pace 5 out of 6 days a week prepare you to hold that pace? The likelihood that your ability to hold that pace will be diminished because you didn't run at the optimum intensity during training. Run at or above goal race pace often and take your recovery days even more seriously and you will be well on your way to crushing your old personal bests.
Why should I learn to run slow? I already know how to do that. I want to learn to run fast – Emil Zatopek
You have to teach your body to burn fat as its primary fuel source during your race over carbohydrates. It isn't a wonder most marathoners hit the wall at around mile 18. Why? Your body generally has about 1800 calories worth of stored carbohydrate. What happens when you run out? You begin to burn fat.
Now, turn that around and train at higher intensities for longer periods of time where you force your body to burn fat, rather then carbohydrate as its main fuel source. What happens than? You conserve carbohydrate stores which will get you to the finish line with a much more in the tank by using fat as it's main source of fuel during the race.
You have to train fast (with a razor sharp focus and attention to detail on recovery) to race fast. You have the tools.
What are some changes you think you can make in your training to race better now?