This Article is About
running tips
breathing rhythm
3 things
mindset
oxygen
mileage
intensity
dedication
improvements
mistake
Long Distance Running Tips
Join 1000's of Authors at StreetArticles Today!

Long Distance Running Tips

If you are just starting your running career, increasing your total mileage can feel like a very daunting goal. Fortunately, with a positive mindset and some dedication, I have found that it doesn't have to be as difficult as it may seem. Over the past few weeks I have made tremendous improvements to my overall distance by focusing on primarily 3 things: pacing, breathing, and running form. If you can hone in and improve at all 3, I can almost guarantee you will find yourself going farther in no time!

Pacing

When people think of the term "running", especially as a sport, they tend to visualize sprinting. However, when it comes to distance running, pacing is an extremely important technique to master in order to not burn out too quickly. Pacing basically refers to how fast you are running. A faster pace equals lower run time but you also burn more energy in the process.

When I first started my run/walk schedule, I made the mistake of trying to run too hard and ended up tiring myself out very fast. At first, this wasn't that bad as I was still just aiming for time instead of distance. As I transitioned into running by distance, it was apparent that in order for me to actually run a 5k, I would need to pace myself better in my first couple miles. In doing so, I've been able to reach almost 3 miles of continuous running, partly because I started pacing myself better early on in my run.

Breathing

Another important aspect to learn in order to become a better distance runner is how to control your breathing. By controlling your breathing while you run, you can make sure that your body is getting the oxygen it needs in order to function at a higher intensity.

Breathing through your mouth is the best way to get as much oxygen in as possible. However, you can still breathe through your nose as long as it isn't uncomfortable to you or if you feel it limits your running ability. I've found that getting into a breathing "rhythm" allows you to not only get an adequate amount of oxygen, but it also helps you keep at a steady pace. During my runs I occasionally will take some really deep breaths when I feel like I'm getting tense. In doing so, it allows me to relax my body and keep my muscles from doing extra work that will contribute to fatigue.

Running Form

The third and arguably the most important aspect is running form or technique. Having proper form is extremely important as it helps reduce the risk of injury, fatigue, and will allow you to run with better efficiency for your longer days.

One aspect of proper form is keeping your eyes looking forward. The reasons for this are twofold:

1). It forces you to keep your head held high.

2). It allows you to see what's ahead of you!

If you are practicing proper form by keeping your head up, it will reduce the strain on your neck which is very important if you are going for distance. Obviously, making sure you know what's coming at you is a good idea so you don't run into anything! Keeping your head up and eyes looking forward also helps in keeping your body straight so you aren't slumping over. If you find yourself leaning forward or looking down, try to make the effort to stand up straight as it could cause some injuries down the road if you're not careful.

While you are running, you should keep your arms relaxed at about waist level with your elbows at a 90 degree angle. If you are clenching your hands into fists or holding your hands up near your chest, you might start feeling tension in your shoulders and neck which could lead to problems in both areas.

With proper form, your foot should be hitting mid-foot as it lands on the ground and then rolls forward toward your toes. If you land on your toes or heels, it could cause problems later on when you increase your overall time and running distance. Finally, your stride should be fairly close to the ground. By keeping your legs low, it allows you to conserve energy that would otherwise be wasted if you were to lift up your legs higher than necessary.

If you are interested in increasing your overall distance, I would recommend following these 3 tips I just covered. Pacing, breathing, and proper form are all very important when it comes to reducing your risk for injury, especially as you increase your mileage. Keeping all this in mind while you run will allow you to not only run farther, it will help reduce the amount of fatigue you feel so you can keep pushing on towards your goals.


Street Talk

OK . now you have gone and done it!! BND is going to put a team together and do a 100 mile run next May in the keys. 6 people over 24 hours starting at the tip of Key Largo and ending at Smathers Beach in Key West. So keep this stuff coming please, Im going to need it!

Reply
  about 9 years ago
  

Wow that's awesome! I didn't get anything done yesterday to the holiday but I'll be back in action tonight!

Reply
  about 9 years ago

Great article! Thanks for all the information!

Reply
  about 9 years ago
  

You're very welcome!

Reply
  about 9 years ago

Thank you! Good information for me as a walker too.

Reply
  about 9 years ago
  

Glad I could help!

Reply
  about 9 years ago
AJ  

Great information here and very motivating. Thank you!

Reply
  about 9 years ago
  

Thank you for your thoughts! I'm glad you enjoyed it.

Reply
  about 9 years ago

Excellent tips. Unfortunately my back doesn't like me when I run. I have to stick to walking. Your suggestions are still valid.

Reply
  about 9 years ago
  

Walking is just fine. Just getting out and doing anything is great!

Reply
  about 9 years ago

Nice article, though I think I'll stick to cycling.

Reply
  about 9 years ago
  

Thanks! I've also been incorporating some bike riding on my non-running days and it has been a lot of fun. Unfortunately my bicycle isn't the best but it gets the job done!

Reply
  about 9 years ago

Good information, love the photo.

Reply
  about 9 years ago
  

Thanks! I tried to find a nice photo for my first running article and that one seem to fit the title well. It was labeled cross country running or something similar.

Reply
  about 9 years ago

I never was one for running but I keep hearing how good it is for you so well, we shall see. I do love the gym though.

Reply
  about 9 years ago
  

Yea, running really is awesome! I understand not everyone will enjoy it but we tend to enjoy the things we are good at doing so it can be a big turn off if you're just starting. Plus, it's very inexpensive compared to a lot of other alternatives. All you need is shoes and time!

Reply
  about 9 years ago

This is a great article, I have a long way to go before i am slim enough to run, but once I get there these techniques will be very helpful

Reply
  about 9 years ago
  

Yea it can be tough starting out for sure. I'd recommend to start walking everyday if you have the time and are physically able to do so. It's extremely healthy for you and if you do decide to try running later on, you'll already have a pretty good head start!

Reply
  about 9 years ago
You May Also Like
Healthy Running
The conversation on running can cover volumes and does, in this series I have tried to open it up for the beginner and take them into a lifestyle of healthy running. This final piece we are going to talk about injuries and how to avoid them or nurse them when…
By: Yon Kerrs in  Health and Fitness  >  Exercise   Aug 04, 2011  
0
  Likes: 0

Relaxation Techniques for Anxiety – Eliminate the Stress within Your Body
May I assume that you are a person who has suffered from a high level of stress and actual anxiety attacks recently? Do you feel as if you have lost control of your very thought process as you constantly worry about the circumstances and events taking place in your life?…
By: Joseph P. Landry in  Health and Fitness  >  Anxiety   Aug 03, 2011  
0
  Likes: 1

These 3 Things Will Raise Your Credit Score
What is credit management? In short, checking your credit report at least every couple of months. By doing so, you are in essence monitoring the activities that determine what your credit score is and will be. And, consequently, how you are able to move through this world financially. The way…
By: Scott Oberholser in  Finance  >  Credit Tips   Sep 26, 2011  
0
  Likes: 2

3 Things to Consider Before You And Your Boyfriend Get Back Together
Are you considering getting back together with your ex boyfriend. Does the thought of being back together excite you? If your sure that this is something you want there are some things you should take into consideration first before you go down this path. Now don't misunderstand what I'm saying.…
By: Kurt Foulks in  Relationships  >  Reconnecting   Oct 24, 2012  
2
  Likes: 0

3 Things To Say To Get Your Ex Back
What are the incredible words you can say to get your ex-boyfriend back? After all, you didn’t mean to hurt him, and if you can get hold of the right words you can heal his wounded soul. Sure thing, if you can turn back the hands of time, you would…
By: carthage in  Relationships  >  Conflict   May 21, 2013  
0
  Likes: 2

3 Things to Make An Online Buisness Fail
What not to do is just as important as what to do. If you can avoid other peoples mistakes and don't do what they did, you will be ahead of the learning curve and not have such a hard road. Knowing what will make an online business fail will make…
10
  Likes: 3

What Is The Best Home Router? Here Are 3 Things to Consider
If you're thinking about upgrading your home wireless router, or if you're simply looking for a home router that will perform well enough to play your favorite games and stream NetFlix movies, then you need to go with a router that is 802.11n and N900 compliant that supports dual band…
By: Joe Wilson in  Computers and Technology  >  Hardware   Aug 13, 2012  
0
  Likes: 0

Getting Your Ex Boyfriend Back: 3 Things You Can Do
Getting you ex boyfriend back is not an impossible task but there are some things you may have to clear out of the way. Relationships are very dynamic and fluid. The person you a dating today and broke up with the next day might be with someone else by the…
By: A. B. Sahu in  Relationships  >  Conflict   Oct 21, 2012  
0
  Likes: 1

3 Things to Avoid When Attempting Self - Help
Like New Year’s resolutions and 3rd cousin-twice-removed commitments to help build that porch, some people leap into self-help books or courses with the best of intentions, only to fall flat a few months (even weeks or days) later when they are back to old habits, or never left them to…
By: Denise Reece in  Self Improvement  >  Techniques   Jul 09, 2013  
1
  Likes: 16

3 Things You Should Know About Rotary Shavers
Ever since rotary shavers have been introduced to the market, its portion of sales has been more than half the pie of the general sales of electric shavers. Many men patronize this type of shaver and many have said a lot of positive things about these shavers. As of this…
By: Ern Banawa in  Shopping and Product Reviews  >  Gifts   Aug 25, 2013  
0
  Likes: 0

3 Things to Do Before You Visit A Tanning Salon
Going to the tanning salon to get maxium results takes a little effort on your part before you go. So what can you do to prepare yourself before going to the salon to get the best looking tan possible? Follow these three very important, but simple steps before you walk…
By: AprilLemarr in  Health and Fitness  >  Beauty   May 09, 2011  
0
  Likes: 0

Top 3 Things That Sell On Ebay
One of the biggest problems people seem to have when trying to make money from eBay is trying to find out what are the top things that sell on eBay. I mean, let's face it. There's just so many different people selling so many different things on eBay and not…
By: Jo in  Internet and Businesses Online  >  Auctions   May 04, 2011  
1
  Likes: 0

How to Lose Weight: Do You Have the Right Mindset to Lose Weight?
Some people who embark on a diet on doomed to fail from the outset. Before they begin their diet you can hear them saying things like: “I will never lose any weight.” “I can’t do this”. “I have to run to lose any weight”. They don’t have the mindset to…
By: Danny Fortune in  Health and Fitness  >  Weight Loss   Feb 08, 2012  
0
  Likes: 0

Why is Kinesiology Tape Gaining so Much Popularity Among Athletes Nowadays?
It needs not be announced that athletes should protect their bodies. Therefore they make sure that they are taking required safety precautions along with the training. Though the players are always very careful about these sensitive issues but then again at times, it so happens that athletes train so hard…
By: VARA_Tape in  Recreation and Sports  >  Running   Jun 06, 2016  
0
  Likes: 14

Looking for Extra Fun In 20s? Hold on to These Men Hobbies
Achieving a perfect balance between work life and personal life has become extremely difficult these days. If you have your dream job, you should give all your soul, heart, passion, energy and time into it. But, if your work doesn't give you the lust you're looking for, yet you're working…
By: Alex Banner in  Recreation and Sports  >  Running   May 28, 2016  
0
  Likes: 0

Article Views: 6215    Report this Article