long distance running

7/29/2019 Long Distance Running

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Long Distance Running

Long distance covers the 5 kilometre, 10 kilometre, half marathon and marathon events.Comparing past and present world record holders it would appear that athletes in these events

would reach their peak at the following ages:

5 km - Male 27 and Female 29

10 km - Male 29 and Female 31

Marathon - Male and Female between 31 and 37

Running Technique

Guidance on the running technique of the long distance runner is provided in the form of a series

of pictures and associated notes that highlight the main technical points.

The foot strikes the ground below the centre of gravity (which is aroundthe central area of the hips) The strike is slightly on the outside of the

heel of the foot and the forward movement is then down the outside of

the sole onto the ball of the foot. The leg's role is supporting anddriving.

As the foot strikes the ground there is also some flexion in the knee.

This should not be too excessive so leg strength must be developed to

ensure stability in and around the knee. There is also some movement

around the hip girdle. This can be excessive, so strength exercises forthe whole region, especially abdominal and lower back are

required. It is very important that this region is kept stable thus giving astrong platform from which to drive.

As the torso moves ahead of the foot, the drive is initiated and the

achilles and calf are placed under great stress. It is therefore important

that stretching and strengthening of this area is incorporated into

training. Muscle fibres in the calf respond to a reflex action as they are

placed in near full stretch and contract quickly, thus apparentlystraightening the foot, forcing the athlete back up higher on their fore-

foot. (This makes the foot a further lever, often forgotten by manyrunners). The foot "grips" the ground as the torso moves ahead, forcingthe leg into full extension. Once again, strength and flexibility of the

hamstrings are important.


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After the athlete has reached almost full stretch, a reflex action occurs inthe muscle fibres of the hamstring, quickly shortening it and pulling the

foot up off the ground. This allows the whole of the limb to swing back

a bit further. Hip mobility and the ability to stretch the quads at the

front of the leg arc also vitally important.

The upper part of the leg is drawn forward by the action of the quads

and hip flexors beginning to shorten. The foot continues on an upwardcurve with the help of the contracting hamstring and the hinge effect of

the knee joint. It swings into the gluteus maximus (backside) so

shortening the lever and making it easier to bring forwards.

The thigh continues forward and then swings upwards, the head of the

foot drops from its high point and accelerates downwards and forwards.The knee reaches its high point, which is not quite as high as that of a

sprinter (i.e. at an angle of around 90 degrees to the rear leg).

The foot ends its swing through at a point just ahead of the knee. The

leg maintains a slight angle at the knee (the leg is not straight). Having

reached its high point the thigh starts a downward swing; this initiatesan acceleration of the foot backwards.

The foot once again strikes the floor in a backward motion, adding to

the athlete's forward motion.

.


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Running - Training Techniques andWorkout Plans

Thinking about training techniques to

improve your running? Want to run faster, longer, or both and without killing

yourself in the process?

You've got the running shoes, apparel, gear and possibly know some things to

avoid or do to keep from getting injured. Additionally, you are consistently

getting out and running a few times a week and the health benefits are

evident. But now you've caught the running bug and you want to take yourrunning to the next level. What do you do?

You need to add some basic training techniques to improve your

performance!

On this page, we are going to look at:

1. Training Basics for Every Runner

2. Intermediate to Advanced Running Workouts

Training Basics for Every Runner

Listed below are training basics that every runner should incorporate intohis/her workout program regardless of whether they are just beginning or

have completed several marathons.

Warm up/Cool Down

Warming up and cooling down are two of the oldest and most routine running

training techniques.

Warming up should consist of light jogging, massaging, and gentle stretching.

The optimum time to stretch is during the cooldown period after your runwhen the muscles are warm and loose. The goal for warming up is to loosen

up your legs as well as the rest of your body. Once the warmup is completed,

you will feel an increase in energy and your body will be ready to perform at

maximum efficiency.

Cooling down takes place after your run and should consist of light
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jogging/walking in order to decrease body temperature and remove wasteproducts from the working muscles. Static stretching exercises should also be

included in order to decrease body temperature, remove waste products from

the working muscles and to increase range of movement.

The key to the cool down is tojust do it. Many runners skip this step and payfor it later with muscle soreness and tightness. Cooling down helps the body

to recover and regenerate for the next run.

Walk/Run

Want to increase your endurance but just can't seem to cover the distance

while running continously?

Take some walk breaks during your training runs.

Runners and non-runners alike often believe that if you stop to walk duringtraining or a race that you are not a real runner.

Nothing is farther from the truth!

By alternating walking and running during your training, there is virtually no

limit to the distance you can cover. The benefits of short walk breaks when

taken early and regularly include:

Helps beginners to increase their endurance to 5K, 10K, or even amarathon in as little as six months

Allows those who can run only 2 miles to increase their distance from50% to 100%

Reduces the chance of injury and over-training to virtually nil

Helps your legs to keep their resiliency and bounce as resources are

conserved

Hard/Easy Principle

The hard-easy principle states that if you run faster or longer than usual on

one day, you should follow that day with a run that is slower or shorter than

usual. It also follows that if you know you are going to have a hard trainingday coming up, your preceding training run should be easy.

The benefits of incorporating the hard/easy principle include:

Reserves your strength for your hard training days (running longer or

faster than usual)

Enables you to push yourself more Allows your body to recover, rebuild, and progress
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Helps you avoid both injury and burnout

Remember, plan an easy day the day before a hard workout as well as one or

possibly two easy days after. Your body will love you for it!

Build A BaseLooking to add endurance and run longer?

Base building is the answer for you!

Without a doubt, distance running is the best way to build endurance and to

improve as a runner. But as key as building mileage may be to your

performance, it's also a primary cause of injury if done improperly.

Some general guidelines while base building are:

Use the 10 percent rule as yourupper limit to safely increase yourweekly mileage week-to-week.

Learn to stretch consistently (AFTER your run) while very graduallyadding mileage, but not necessarily intensity.

Build a longer mileage run into your routine every other week. Make

the distance anywhere up to 150 percent of your regular midweek runs

and run at your normal training pace. Build miles gradually. Give your body a chance to adjust to the

pounding of extra miles.

Take a rest day after your long run. Additionally, approximately everythree weeks, reduce your total mileage by 10 to 20 percent during the

next week thereby giving your legs another chance to rest, recover,and rebuild. Resume your normal mileage the following week.

Don't forget, build mileage slowly and very gradually with plenty of restmixed in between.

Striders

Want to let loose and just run fast sometimes? Striders are a great way to

introduce some fast running into your training program.

Striders are 20 seconds or so of relaxed running at close to top speed. You

should do striders on a smooth, flat surface at the end or near the end of yournormal run. A great day to do striders would be the day before a hard workoutsince they don't really qualify as tough training.

The benefits of striders include:

Teaching the muscles and the nervous system to run smoothly at a fast

pace.


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Short enough distances to not tire you out completely.

Improving your running form. Running smoothly at top speed will

enable you to do so at all speeds.

Now get out there and......Hit your stride!

Intermediate to Advanced Running Workout Techniques

Incorporated most of the basic training methods (i.e. warm up/cool down,hard/easy, base building, striders, etc.) into your workout program?

Passed the beginner runner stage?

Want to improve your speed and performance?

I've got just the running workouts for you!

If you are like the majority of recreational runners, you probably do the sameworkout day after day. You need to add some variety to your tired old

workout routine before boredom and/or burnout kills you.

Alternating workout routines teaches your body varied lessons. The long run

teaches endurance, speed work trains fast-twitch muscles how to accelerate,and hills teach strength. Training workouts that hit upon speed,

strength,endurance, and pace will help you improve your running form,

condition your body to handle the discomfort of faster speed, give you a sense

of correct pacing, and build your end-of-race kick.

A well rounded training program for intermediate to advanced runners will

include some, if not all, of the following workouts:

Long Running

Speed Training

Fartleks

Intervals

Tempo Runs

Hill Repeats

Running Pace Chart - Make use of a running pace chart to assist you inmeeting your training goals.

Long Running/Endurance Training

What constitutes a long run? A long run varies based upon your goals andwhat level of running you have obtained. If you are a marathoner, 20 miles
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may be your long run but if you are getting ready for a 5K, 5 to 6 miles maybe your max. A couple of good rules of thumb regarding long running are:

1. Run long 2 out of every 3 weeks. Long run training will boost your

endurance while the week off allows you to recover both physicallyand mentally.

2. Your long run should be approximately 150% of your longest normal

weekly run whether you measure that by distance or time.

The major benefits of doing long runs are:

Muscles develop the ability to store more glycogen. The result ofincreased glycogen stores delays the onset of fatigue while running.

Psychologically, helps make your normal runs seem easier.

Burns more calories both during the long run and at an accelerated

rate after the run. Long running is great for losing weight. Increases the muscles' ability to extract oxygen from the blood.

Enhances the muscles' ability to store carbohydrate and rely on fat as

fuel.

Two final long running/endurance tips:

1. Run at your normal training pace or even a little slower. Your long run

training goal is distance, not speed.

2. Gradually increase your mileage. Implement the 10-Percent Rule.

Speed Work

Speed work consists of several runs of a mile or less at race pace or faster

with slow recovery jogging between hard runs. Specific speed work training

runs include intervals, fartleks, and tempo runs.

Speed work is an important component of any advanced training program.The benefits include:

Training the physiological system to adapt to the additional stresses

placed on it. The legs learn to turnover faster, the heart learns to work

harder for a sustained period, the lungs learn to process more oxygenandthe mind learns how to handle discomfort.

Regenerating the body to run faster for a longer period after

completing speed work.

Maintaining a faster race pace.

Some final points regarding speed work:


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Complete one speed workout per week while building up for a race. To maintain motivation, focus on your race/personal goal while

training.

Do speed workouts with a group. Accountability and companionship

do wonders for continued motivation.

Now that we've looked at speed work basics, lets take a look a some specific

speed workouts.

Intervals

Interval workouts are made up of a set of short, faster paced runs over fixeddistances from 220 yards to one mile, interceded with periods of light

recovery jogging. Although there are many variations of intervals, the three

basic types are:

1. Repeats - the distance of the repeating running segment does notchange (ex: four 440 yard repeats with a 220 yard recovery jog in

between each)

2. Pyramids - the distance of the repeating running segments peaks andthen returns to the beginning distance (ex: repeats of 220 yards, 440

yards, and up to 1 mile before returning to 440 yards and then 220

yards)

3. Ladders - the distance of the repeating running segments either

steadily increases or decreases (ex: 220 yards, 440, 880, up to 1760

yards or run in the reverse order of 1760 yards down to 220 yards)

Looking to improve your speed in a certain distance? The table below shouldhelp you pick the interval you need to run.

Distance Interval

5K 220s Or 440s

10K and Under 880s

10K to Marathon One Mile

Regardless of the type of interval training workout you do, the long term goal

is to improve speed on distances ranging from one mile up to a marathon.

Some final interval training tips:

Interval workouts are typically run on a track due to the ease of

running predefined distances.

Pacing for interval training should be determined in short distanceraces or runs such as a 5K. Use your calculated pace information to


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design appropriate speed workouts.

Remember to do a recovery jog following your repeats. The distance

should be half of your interval distance or more depending on whetheryou are a beginner or have some interval training experience.

Fartleks

Sounds like an intestinal disorder, doesn't it?

Actually, fartlek is Swedish forspeed play. Fartleks are an unstructured, fun

way to introduce speed training into your workout and consists ofbursts of

speed in the midst of a training run. There are a variety of ways in which to

do fartleks and they can be run almost anywhere.

The advantages of fartlek training include:

Training your body to run anaerobically (meaning without oxygen). Preparing your legs to absorb and feel a variety of paces.

Enhancing your awareness of your ability to maintain varying paces at

different distances.

To complete a fartlek workout you need to:

1. Warm up.2. Run at an easy trainng pace.

3. Interject bursts of speed for differing distances throughout your run.

4. Speed should vary as well as burst times. Bursts should be maintained

from 15 seconds up 2.5 to 3 minutes.5. Recovery time should equal two thirds of your burst time but needs to

be faster than an interval recovery jog.

Some final fartlek training tips:

Pick out a landmark and run your fartlek at a consistent pace until it isreached.

Choosing a landmark to mark the end of a fartlek burst should

continue until the end of the training run.

Tempo Runs

Tempo runs are the easiest of all the speed workouts to implement. No

distances to keep up with and no split times to remember. Just run faster than

your usual training pace and maintain a single sustained effort.

Tempo training is useful because it:


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Increases the body's anerobic limit in order to maintain a faster paceover a longer period of time.

Boosts speed as the body becomes accustomed to running at close to

its upper limit.

Steps to complete a tempo run are:

1. Complete your normal warm-up routine.

2. Once you have warmed up, pick up your pace to a level you can

maintain for predesignated time or distance. Your pace should be 80-85% of your maximum heart rate (if using a heart rate monitor) or

your 10K race pace.

Hill Repeats

Hill repeats are basically what you believe they would be, fast-paced effortsto run up hills. They are considered strength training and are typicallyimplemented following the completion of a base/mileage-building stage.

The benefits of hill repeats include:

Combining cardiovascular training (heart) with strength training

(legs).

Running uphill lessens the impact force of each footfall which

significantly reduces the risk of an overuse injury.

Enhancing mental toughness for upcoming workouts and races in hilly

terrain.

Hill repeats are completed by:

1. Warming up appropriately.

2. Running the hill at a 5K effort pace. Maintain a good running form

and don't worry about sacrificing speed. Just keep the effort at a 5Kpace.

3. After reaching the top of the hill, walk or lightly jog back down the

hill and repeat the process.

Conclusion

Are all these special workouts necessary?

Absolutely not.

You are still a runner even if you decide to do the same distance at the same


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pace day after day. However, if you want to improve both your speed andendurance, doing at least some of the specialized training listed above will

help you reach your goals. Stick with it and be the best you can be!

Additional Running Training Articles/Resources:

Running Pace ChartRunning Pace Calculator

Interval Training Workouts

Heart Rate Monitor TrainingLactate Threshold Training

Running Strong as You Age

Tapering

Master's Running, The Right Way

Running, Beach StyleTrain Properly with a Heart Rate Monitor

Hill Running TipsWinter Running - Go on, Get Out There!

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