Stage 1: correct placement of arms and leg movements
First of all, you need to exercise regularly. But besides this, you need to learn two important things.
First, you need to learn how to place your feet correctly. It is worth noting that foot placement during long-distance running is fundamentally different from that used during a recreational jog. To make it easier to run a long distance, you need to first place the front part of the foot and its upper side on the ground, and then roll the weight onto the rest of the surface. Why is this necessary?
If you place your foot on your heel, the impact will not be as strong, which will reduce your running efficiency. In turn, with the right technique, it will be easier for you to maintain the desired speed. It is very important that the leg is straight during the push. But you don’t need to tilt your head to look at your feet—your gaze should be directed forward.
Secondly, you need to learn how to hold your body and move your arms. Only if you work vigorously with your arms (high arm work) will you be able to place your feet on the outside. By “high work of the arms” we mean their slight bend at the elbow, which rushes in turn back and to the outside (when the arm goes behind the back), and forward with the movement of the hand inward.
At first glance, this may seem insignificant, but as a result, the frequency of steps increases, which has a positive effect on running speed. By the way, some people lean their body forward to run a little faster. But this method is only suitable for sprinters, and in your case the tilt should be so slight that from the side your back should appear straight.
Long distance running technique
Stayer running (athlete - stayer) requires the student to have a high level of development of general endurance, as well as good running technique skills. Mastering the elements of technique allows you to perform equal effort for a smaller unit of energy expended, which is extremely important when running for a long time.
The main technical elements in stayer running are start and acceleration, running along the distance and finishing. In this case, the main attention is paid to the last two elements.
The start occurs from a high position. All participating athletes run in one single race. Two commands are given: “Start” and “March”; there is no “Attention” signal. Therefore, on the first command, the athlete takes a comfortable position near the starting line and after the shot begins the starting acceleration.
The starting acceleration lasts 60-80 meters and implies a higher speed than later along the distance. Athletes try to take a convenient position in a group of rivals in order to try to force a fight on the leaders or, on the contrary, compete in the second group of pursuers.
Distance running is characterized by an even pace throughout the race. As a rule, athletes give up the lead to each other to rest. There are rare cases when a stayer who took the lead from the very beginning finished first.
The length of a step in distance running depends on the anthropometric characteristics of the athlete and usually varies between 120-160 cm. There is a pattern in which a longer distance implies shorter steps. In this case, more attention is paid to the frequency of steps, which increases with the athlete’s qualifications.
The moment the foot touches the surface should be a minimum period of time. The body weight should not put pressure on the swing leg, as this will complicate the takeoff.
Finishing starts 400 meters before the finish line.
A group of athletes begins to reorganize frequently, replacing the leader. Acceleration occurs at 80% of the capabilities, and in the last 50 meters the athlete shows his maximum. In running, the finishing effort is called spurt.
Stage 2: correct breathing
Although foot placement and arm movements are very important, you will not be able to achieve your goal if you do not breathe correctly. The golden rule is: the rhythm of breathing should match the frequency of steps. Why is it important? Because at the finish line your body will not suffer from a lack of oxygen and you will be able to make the last, and possibly decisive, push towards victory.
Also note the difference between recreational jogging and long-distance running. Unlike the first type, during which it is recommended to breathe slowly and deeply, the second involves fast and frequent breathing. As a result, your body will receive enough oxygen.
It is also very important to combine pulmonary and abdominal breathing. This way you will improve your blood circulation and will be in good shape until the finish.
How often to run
In order for progress to be rapid, you need to run 3-4 times a week. I ran every other day, occasionally resting for 2 days when I felt the need for additional recovery.
At first, I ran on a schedule of 1 through 2. After two weeks, I came to the schedule - every other day. Total about 15 workouts per month.
This mode is also convenient because the body quickly adapts to aerobic exercise. It’s better to do a little, but often, than to run ten kilometers once a week. The latter is fraught with injury.
By the way, I managed to avoid injuries during 4 months of regular running.
Stage 3: train the body and spirit
To achieve good results, you need to give 100% in every workout. At the same time, there are no insignificant details - everything influences the result to one degree or another.
Therefore, athletes are advised to train their endurance in the gym or at home through strength exercises. It is also important to learn how to properly distribute your strength so as not to give up at the very end. Some athletes use this scheme: they divide the distance into two halves, and while they run the first part, they save energy for a jerk in the next.
But all this may not be enough to win. What else is missing? Psychological preparation. That is why it is recommended to give 100 percent in every workout, to jump above your head - thanks to this, you will develop the will to win, which will give you strength at the decisive moment.
Do's and Don'ts
Some useful tips for more effective and safe training:
- Try to run in the morning. Especially if you run in the summer and it's hot outside. In the morning the body is full of strength and rested. Evening workouts after work will be less effective.
- Do not run under the scorching sun - it is dangerous. The body is already losing moisture, there is no need to increase the effect and overheat.
- Do not run on an empty stomach or on a full stomach. Ideally, eat a light breakfast and start jogging an hour and a half after breakfast.
- Warm up before training - a little stretching, a few squats, circular foot rotations - all this will warm up your joints and protect you from injury. A five-minute warm-up is quite enough.
- Don't run at high speed right away. Light jogging is an additional warm-up. Gradually increase the pace.
- Watch your breathing. If your breathing becomes difficult, slow down.
- Run lightly and do not hit the ground with your feet as hard as you can to avoid injury.
- Do not stop immediately after completing the distance traveled. As soon as you have run the required distance, reduce the pace and gradually switch first to a fast step, then to a slow one. A sudden stop is fraught with a sharp decrease in pressure. Which in turn can lead to lightheadedness or fainting. Take care of your heart. Allow your circulatory system to stabilize pressure.
These simple tips will help you start your running training comfortably and safely.
A whole series of articles will be devoted to running. In this article, I covered only the basic principles of training at the initial stage and basic precautions. Good luck with your races.
Let's sum it up
So, to run long distances, you need:
- learn to place your feet correctly and practice hand movements;
- use pulmonary and abdominal breathing;
- develop physical and emotional endurance.
It's also a good idea to keep detailed records of your workouts so you can monitor your progress. It is also very important to understand why you are competing. Ask yourself the question: “What do I want to achieve?” One last thing: to learn how to run long distances, you need to sleep 8 hours.
One-loop or round-trip route
The idea of several circles (for example, 5 km each) looks attractive: you don’t have to carry water on yourself, but hide it in the bushes; plan a route in a safe place; in case of injury, you have the opportunity to get off.
In fact, it turns out that if it’s hard to run, and there is an opportunity to get off, then this thing in the head becomes unbearable. From the latest developments: reasoning in a convincing coaching tone from the series: “You are still barely a coward, and not running. The training effect from this is zero, only violence against the body. It’s better to have a good run later.”
With one circle, there are no options other than to run even with a carcass or a stuffed animal, so this bastard is silent. Honestly, without it, fatigue and heavy legs are perceived somehow calmer, and it’s mentally easier to finish the distance without constant struggle with yourself.
Train for medium distances
Start preparing your body for the upcoming race.
Go for short runs, gradually increasing the distance. Do not try to set yourself a goal in advance to run a certain distance; on the contrary, if you feel that your body cannot cope, take a break by switching to walking. Take part in medium-distance (5-10 km) races. When participating in such competitions, pay special attention to endurance training. Make a clear schedule of the races in which you will participate, be sure to include days of proper rest in it.
You can track your progress by recording your results daily. This way you will see what needs to be corrected in preparation.
Exercises with numbers
I never run 32 km - it’s too much and I can’t wrap my head around it. I just run 16 and then come back. 16 is a completely feasible, easy distance.
In fact, it's only 16 km and back
At 3 km of a 35 km run, I don’t think there are 32 left – that’s a lot. The countdown starts only when there are less than ten left, i.e. trifle.
I don’t run the entire distance at once, but just run to the next familiar landmark - to the bridge, to the turn, to the end of the embankment, etc.
At first glance it seems nonsense, because the distance does not decrease by a meter. But it really helps not to panic from the numbers.
Psychological factor
Mental state while running is an extremely important factor. One of the main features of long running is that it takes quite a long time, and you need to stay focused and motivated throughout this period.
Research has found that elite runners constantly focus on things like technique, pace, and how they feel during training. However, many amateurs have completely unrelated thoughts while running: work, solving family problems, etc. This can significantly reduce the effectiveness of your workout. To stay focused while running, try the following tips:
- run with more experienced and stronger runners;
- Every time you run along a familiar route, mark it with certain marks (these can be features of the landscape or terrain) with a time reference, this will allow you to stay more focused.
Based on materials from www.quora.com
Sportswear
Long-distance running involves maximum stress not only on the human body, but also on its equipment.
Carefully choose the clothing you will use. The standard kit for an athlete specializing in such races includes: - the most comfortable sports shoes; - a headdress with a visor that supports air circulation; — special glasses for protection from ultraviolet radiation; - outer sportswear that matches the weather conditions - this can be shorts with a T-shirt, or a warm tights with a jacket.
