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2 Secrets for Improving Long Distance Running
Building up endurance for long races by turning in countless hours
of distance running is only one aspect of reaching your goal. Running
is a sport that must be learned just like any other. It requires more
than simply jogging around a lot. When you learn to utilize all avenues
of running instead of doing only long, slow distance runs, you can
improve your cardio capacity, teach your muscles to work more
efficiently and cut your distance times down drastically. Secret #1 - Hills
Hills are an excellent way to vary the terrain and difficulty of a
run. Mixed hills can add a much needed dimension to a long distance
run, allowing different muscle groups to function at anaerobic levels
for a short period of time. In addition, hills (especially trail runs)
promote the use and strengthening of the ankle. Ankles are a seldom
talked about part of the body until a runner comes up with a sprain,
yet they are essential for balance and stabilization, especially as
runs become longer. Running hills can help in the following ways:
Stronger push-off power
Improves stride frequency
Develops control and stabilization (downhill running)
Promotes strength endurance
Helps to develop maximum speed
Improves the bodies ability to handle lactic acid
Improved hip flexibility Secret #2 - Sprints
Sprints are an extraordinary way to improve your distance running
speed. Contrary to what some distance runners may think, sprinting and
distance running do not need to be at odds with each other. They work
wonderfully well together and offer up a more balanced training regime.
Sprinting will increase your lactate threshold and promote better blood
flow to the muscles. Simply put, getting more nutrients in and taking
more waste taken out makes it easier to go longer distances. Sprinting
benefits are:
Increased running speed - allows for faster distance runs
Raise the body's lactate threshold- allows you to run faster before lactic acid forms
Improves blood flow to the muscles- more oxygen reaches muscles allowing for better function
Improved aerobic capacity- allowing the body to utilize oxygen more efficiently for prolonged periods of time. Long
distance running can be very rewarding but if you, like many others
find yourself stuck in a plateau, why not give one of these options a
try. You will be amazed at the results!
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