Distance Running Tips From WizHDSports – Make Running Easy

Everyone is always looking for a way to get faster or improve their endurance. Whether you are a beginner or a seasoned vet, I will try to offer some distance running tips that can make everyone improve in some facet.

You do not want to overestimate your abilities. Start small and build your way up when you are first starting. It is far better to be consistent and running easy than going hard for one day and having to take a few days off to recover.

How Many Days Per Week?

Ideally you will want to run 5-6 days a week to get the most benefit out of your training. This may seem like a big commitment when you are first starting but try to take it slow. Even if you are only running 10-15 minutes a day for your first week you will eventually make progress.

If possible your runs should last for 30 minutes or longer. This may mean a combination of jogging and walking for some and that’s okay! Any motion is good motion. Just try to get out there and stay active.

Everyone should know that the beginning is the most difficult part but if you make a promise to me to stick with running consistently for two weeks, I will make a promise to you that you will feel the rewards.

Forming a running group can help keep you motivated and make your runs go by faster. I am not a fan of listening to music while you run as it dulls your senses to your surrounding which could become dangerous when running alone, but running with a friend can help keep your mind at ease and make time go by faster. Also having a scheduled time to meet up with others will help keep you honest with your running. It becomes easy to skip days when you are running alone and keep telling yourself, “I don’t feel like going right now, but I’ll go a little later”. Try to form a group and you will be rewarded.

When your running becomes more advanced try to work in some various workout each week to increase performance. Make some days speed days where you will go to your local track and work on running fast for various intervals. Some days should become long recovery runs where you stay at an easy pace but pick up some extra miles. Run hills to try and improve leg strength and cardio. Trail running can be a great way to run for a long time while keeping your mind focused with all of the twists and turns (my favorite). There are many different types of runs you can do but always try to add some variety into your workouts.

Outside of just running if you want to take your performance to the next level you will need to put in some extra work. Stretching after a run will help get blood into all of your muscles to help them recover. It will also keep from excessive lactic acid buildup which will allow you to feel fresher the next day.

I would recommend stretching every major muscle for about 30 second or more. This includes you hamstrings, calves, quads, groin, etc. Stretching may be overlooked but it is very important.

Dynamic Stretching

Dynamic stretching can also be used to help loosen up your muscles before a workout. I recommend to do dynamic stretching before high intensity workouts and do static stretching after every workout.

Runners need a strong core in order to perform optimally. Spend 10-20 minutes a day working on your core strength in addition to your runs to get a well toned core. This will help you maintain proper form while pushing through the last mile or so. Try to work in a variety of workouts to make your core strong from every angle.

If anyone is looking for additional tips on how to improve their form look no further than here. Kinetic revolution offers a great training program that will improve your from to run smoother and reduce your chance of injury. Or if you are looking for a daily 10-15 minute workout to enhance your training look for their free trial offered here. Anyone, and I mean anyone, should check them out if you have ever though about really learning how to run.

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