Building Endurance For Long Distance Runs
If you have set your goal to run longer distances than you currently are, then you need to add endurance training. Whether a beginner or a pro, you still need to have the same amount of endurance if you want to finish a long distance race in a respectable time frame. Let's discuss some easy to remember tips on how you can build your endurance.
Strength Training
Some people are not exactly sure how they feel about strength training and there are even those that believe the extra muscle mass that is on their bodies will actually slow them down. Training with weights actually will get your body into the groove of pushing itself beyond its limits. This is called "muscle memory." The whole idea behind muscle memory is to get your muscles used to the fact that it is possible to push further even when you feel like you are going to drop.
Strength training also teaches the runner how to deal with and recover from the pain and stress that occurs when your body reaches its very limit of physical capability. The reason why long distance runners feel such a sense of satisfaction in having completed a marathon is because they have won the battle mentally and physically.
While running is great for building leg muscles it's not the best at building strength in the upper part of the body. It is important to have upper body strength when running long distances because your body works at driving itself forward when it runs. Besides that, the upper body helps to maintain good posture when running which contributes to good running form. I found a fabulous workout that you can do for your upper body is the P90X workout routine. I was pleasantly surprised when I tried it out and saw the increase in my upper body muscle, as well as my strength.
Warming Up
Just as any vehicle needs a little warm up before it starts to perform at optimal ability, the body's engine also needs a little warm up. Just starting into your run without any warm up could cause injuries. Some runners prefer a short, slow run as a warm up before a long distance race. Walking is also beneficial. Anything basically to loosen your muscles and prepare your body for the ordeal ahead.
There have been recent studies that say runners do not need to stretch. These studies say that muscles are prone to over stretching if stretched when they are cold. There is some truth to that and I find that it is more beneficial to stop and stretch after slowly running for about ten minutes. Plus, always stretch as a warm down after your run.
Know What You Are Capable Of
Each person has his own strengths and weaknesses, and running long distances should, as much as possible, complement your strengths but not ignore your weaknesses. Different people are capable of various speeds. You will need to find the pace that is suitable for you. Running with a friend of equal ability may help here as when you run together you tend not to feel as tired as when you run alone.
Do Not Overdo It
Your body will let you know in a number of different ways if you have pushed yourself too far. If you feel totally bushed the next day after the run then you should take that day off. It is important that you don't push yourself too much because you might be setting yourself up for an injury. As a rule, don't add more than ten percent of your previous week's mileage.
Hill Training
Even if the events that you are going to be competing in don't have hills you should include hill training as part of your running program. The same action it takes for sprinting is the action that you do when you are running uphill. This action will build up the strength and stamina in the muscles as well as strengthen your heart. When it comes time to run on flats it will seem a whole lot easier because you are used to running up hills.
Endurance - Not Distance
Yes, you do build endurance through running long distances but you can boost your endurance other ways than hitting a distance goal. Those that have been running for a long time always think of increasing their endurance so that whatever they do they push themselves to the limit. When you include hill training as well as speed work it will take a lot much endurance even if it is not a big distance.
Looking to find information on running gear, then visit www.online-running-gear.com to find advice and reviews on topics such as the best running socks.
Enjoy this article?
--