If you want to train for long distant running, to compete in local races. You should

increase the time and distance your going to run by twenty to thirty percent each

week. If your already a seasoned runner say ten miles or more a week, then you

can increase your distance by ten to fifteen percent each week.



The first mile that you run you should breathe through your nose, and exhale through

your mouth. While your running the first mile figure out your cadence, this is the

number of steps that you take within a minute. Every mile that you complete stop

and do air squats, squat to the ground then back into a standing position. Doing

this will help you to catch your breath and give you a short break. Stretching your

legs can prevent you from pulling a muscle.



You can also do air swings, while standing still swing your leg upward as high as

possible, then bring it back till your in a standing position. Then repeat this

procedure with the other leg. I would suggest doing ten repetitions of each

exercise. After you complete these then continue running the next mile.



Beginning runners should try to run at least twenty to thirty minutes, two to four

times a week. After running for a few weeks you should be able to complete

two to four miles each time that you run. Avoid shallow chest breathing, breathe

through your nose and mouth, but mostly through your mouth. To burn more

calories and improve your endurance then run at a moderate pace.



How often you run will depend on your physical fitness level. You should do either

cross training or strength training, but alternate between running and exercising.

Don,t run every day if your a beginner, maybe every other day. When, your going

to be running high mileage, this will help you to run much faster and efficient.


When, a runner reaches sixty to seventy miles a week their aerobic capacity will

no longer improve. Start off slowly when beginning do both running, and walking,

for twenty to thirty minutes a day.







Always use the proper form, you can do short sprints, gradually increasing your

distance. You can switch up sometimes running on a treadmill, this may sometimes

be necessary depending on the weather conditions. You should always stretch

your leg muscles both before and after your run.



Jumping rope can increase your stamina, and improve your coordination. Another

great choice is to purchase a pair of light weight running shoes. You need to

workout your core two to three times a week. When, you strengthen your abs

it increases your strength and helps to prevent spinal injuries. Use both your

nose and mouth especially when running at faster speeds.


Running regularly on a incline on a treadmill, or even up stairs, will strengthen all

of your leg muscles. Before a workout stay away from junk foods, or sugary sweet

drinks, or snacks. Any extra weight that you lose will increase your running speed.

By losing only a pound you can increase your time by two seconds.



Always stay focused don,t look down or at the other runners, this will slow down

your pace dramatically. Indoor cycling is a great exercise that will strengthen your

hips, and legs, and will improve your endurance. Try running at a comfortable and

moderate pace to conserve your energy for later in the race.



Doing a yoga workout routine twice weekly can increase your flexibility in your

joints, and improve your balance. Wear clothing that is light weight and non-

restrictive. Wearing heavier clothing will slow you down when your running a

long distance.







You should never look down at your feet while running, look straight ahead and

stay focused. When your buying running shoes only go to a running store. So

a expert can help you chose the right shoes, to help prevent you from having

a injury. Do not overstride, meaning don,t force your feet forward as far as




Instead of this take shorter steps, about eighty five steps per- minute, is where

your speed should be. Don,t allow your arms to cross your body while your

running. Many beginning runners try set there starting speed and goals to high.

Start off running slowly for a few minutes and then walking for the same distance.



It takes time to build up your endurance and speed. If you start off with to much

you,ll become to sore making it difficult to continue in the next two days. Remember

to run along distance will take some time, to condition your muscles to reach these

goals. To keep from tiring to quickly try inhaling every two steps, then exhaling every

two steps.



This type of breathing will increase your air flow, or oxygen to your muscles. When,

your running your power should be coming from your glutes, and your hip extension.

Don,t raise your knees up too high, they should be less than a forty- five degree

angle at all times.



Try to distract your mind when your feeling tired. When , your body gets fatigued you

will easily slow down your pace. Any time you add strength training to your exercise

program, it will help to build your glute and hip muscles. You should always do hip

flexor stretches during your warm-up, before you begin running. Always do static

stretching after your run, this decreases your risk for injury.





You must keep a positive attitude when your trying to increase your endurance. If

your running on a hotter day carry a water bottle with you. If you become dehydrated

it can cause you to become light- headed or cause a serious injury. It,s a great idea

to weigh yourself both before and after your run. For every pound of weight that you

lose, drink from sixteen to twenty four ounces of water.






To train for long distant running it takes a lot of time and effort. Doing strength regularly

can greatly increase your running time. You must consistently increase your distance

weekly when preparing for doing long distant running. The most common injury when

running is your knees. So doing cross training, or strength training, will help to prevent

you from having a serious injury.



To prevent dehydration you should consume ten ti fifteen ounces of fluid, every twenty to

thirty minutes throughout your run. Many long distant runners take eighty to eighty five

steps per minute while running. By taking shorter steps your feet have less contact with

the ground, and you have less impact on your legs. Running at this pace will probably

feel strange at first, but by doing this you have a lot less of chance of having a injury.



If you,ll be running for less than a hour you want need anything to eat during your

workout. If your running for more than a hour you,ll need thirty to sixty grams of

carbohydrates an hour. You must also replace electrolytes either a sports drink, or

a energy gel will be sufficient.




Beginner,s  need to run only every other day, you can do cross fit training, or strength

training on the days your not running. To help to keep motivated find a race to compete

maybe a few months ahead. This will help give you more incentive to continue moving

forward with your training. Start out with a smaller race maybe a half- marathon. Don,t

focus on wining until you have a lot more training and experience. Just try to finish

the race no matter where you place.






The best advice i could give if you desire to train for long distant running then start off

slowly. Start off running for a short distance then walk for the same amount. The two

most important muscles that you need to strengthen are your glutes, and your hip

flexors. Start your workout with twenty to thirty minute routines. Only run two to

three times a week.



I would go online and find some upcoming races, give yourself at least three to four

months to train. Only train to finish the first race, there will be many avid and

experienced runners competing. As long as your consistently improving your

own time for each mile then your on the right path. Running is a great way to lose

a few pounds as well as getting yourself more physically fit.



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