Chapter 1: Getting Set for Distance Running

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Training is an essential part of every athlete’s life. It dictates how he will perform on the grand stage of
the sporting event he has chosen.

It doesn’t matter if you’re a ball player or a budding swimmer you have to pay your dues in training in
order for your body to be readily equipped when the game proper is on. Distance running is an event
that has been sweeping the globe in years. Many people have to come to love its events. Let’s take a
look at how you can shoot your way into getting set for distance running.

There are lots of things to consider when distance running is on the table. Aside for getting a
trustworthy pair of running shoes, you should have your very own running log. You can place all the vital
stats here as you monitor your progress and look for signs of improvement.

The log sheet consists of daily time or distance, weight, your morning pulse, more importantly subjective
records regarding your run. Your comments are very important because it can give you an idea of how
you felt after or even before the run. The log is most helpful in terms of providing you with information
that you can tap into when you start feeling some sort of pain. You can also figure out what’s wrong
with your training so as to shift into better methods.

Moving on, you have to think about your joints. Save them for the real thing. It’s not good that you get
them strained way before you get into the real action of distance running. Although you have to prepare
your body for the long distance to come in the running proper, you have to do this preparation without
compromising your lower back and feet as well as your knees, ankles, and hips.

The treadmill is the one tool you can rely on because it gives you less strain as supposed to the roads
that you have to stride in the real world. It is important to avoid getting too much stress and the
treadmill can do this while providing you with the sort of distance training for the real thing. You can
make your treadmill work out more challenging by increasing the angle of incline gradually. Normally
angles are set at three percent higher.

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Nature can sometimes put your training to a temporary halt but you don’t have to give so much of a fuss
about it. All you need to do is adjust your schedule. Hot summer days can really take a toll on your
hydration and overall performance. What you can do is mix it up.

It’s like playing hide and seek with the sun. You can do your training before the sun can boastfully man
the skies or you can go out in the late evenings so as to prevent your body from breaking down because
of heat stroke.

Another aspect to give emphasis on while preparing to run for the distance is the fact that you have to
take little steps before going for the giant leaps. Start at the pace of training which really suits your
body’s capacity and gradually employ changes over the weeks based on the stats that you have
accumulated. This can save your body from injuries that can surely affect the length and quality of your
training.
Apart from the physical preparation that you have to make in getting set for distance running you also
have to make sure that you are sharp mentally and emotionally.

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Chapter 2: Building Towards Distance Running

Running can be both a fun-filled activity and also a serious event that can be life-altering.

The distance you get to accomplish can be very rewarding both physically and psychologically. Runners
often experience a certain kind of high after accomplishing a designated running time and distance. In
order to become a successful runner especially for long distances you have to build on certain
components that can boost your skills which will make you ready for the running proper. Let’s take a
look at the basic components that you have to know in order to fully build your way towards distance
running.

First on the list is the Fartlek. This is the Swedish term for speed play. This distance running component
is done by maneuvering into sudden burst of speed while in the middle of the training run. It allows your
legs to utilize various paces that facilitate to recognition of your capacity to maintain such paces at
certain distances.

They key in Fartlek is to designate your very own landmark. This landmark which may be a tree or a post
can give you an idea of how far you keep on running at such a fast pace. Give your pace some time
intervals. You can dash for about fifteen seconds or even longer at about three minutes. It’s important
that you do not overdo Fartlek. Make sure that each speed session is just right for your body’s capacity
to sustain.

Next on the list is something that most runners fear of. It is known as the Hills. Based on the name itself
you have to go through hills in order to perfect this one. It also demands more of your mental and will
power than that of your legs. A little bit of dedicated practice can really pull you through this distance
running component.

Hill and incline routines and sessions give you a definite edge when it comes to running on hills as well
as when you have your turn on the flat playing field. Remember that the muscle groups you utilize when
running up those high inclines are just the same as those used when you run on a flat surface.

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Thus, you gain more power, speed, and leverage. Your strides become longer at an increased rate.
Another benefit of the hill routine is that the muscle around your knee is improved and strengthens so
injuries are prevented.

Another one of the components that you have to be familiar of is the interval. Intervals are usually done
on the track where distances are clearly defined.
This is a key concept in doing intervals. Sessions involving intervals revolve around speed workouts
wherein distance and pace is accurately laid out before you even begin. It’s very benefit is that you
become more efficient physiologically over a period of time.

The least complicated of the speed workouts are the tempo runs. This is simply because you do not have
to keep track of any distance and you don’t have to recall your time splits every now and then. Through
this session your body realizes how to economize running. You will be able to run a faster pace for
longer periods of time.

Last but certainly not the least is the all-important long run. This will give your body the needed
endurance and stamina that will carry you throughout the distant runs.

Building towards distance running is no joke. You can surely get hurt or injured so be sure to review
these components before you head out to the road or track.

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Chapter 3: Crossing Countries in Distance Running

Running offers a lot of benefits. It can enhance you physically by giving you a well-chiseled upper body
and a very stable lower portion.

The psychological effect of running has been also noted as it is said that certain endorphins are released
during the peaks of your run. This is why more and more communities are growing as they stride harder
and longer to make running even more recognized across the globe. There have been lots of events
showcasing running in a variety of distances. One of which enable the participants to cross countries via
distance running. Let’s take time to see how it is done.

Let’s get your engines revving by pinpointing what cross country running is really all about. It has been
considered a sport especially in areas across the world which is considered as temperate regions. Cross
country running events usually take place during autumn and winter.

These sessions are quite challenging as they are done over a course that covers rough terrains. When
you join in such events you will have to encounter grassy, muddy, and watery woodlands.

Variations are made in every course. The weather and the underfoot conditions really dictate how
participating teams can perform on the courses. The distance and length between two courses may vary
over time.

Cross country running is a sure-fire fun-filled event as team’s race for supremacy in different challenging
areas and terrains. Let’s take a look at how the race really takes place. Races are started in a single gun
fire or sound of a horn which signals the teams to head on for the finish line.

At times teams have their own boxes or what is coined as bull pen along the starting area. These boxes
may be big enough to accommodate the whole team. In other meets, there may be ample room for only
one runner on the starting line. The other members of the team which may be around 2 to 7 persons
wait their turn in a line. Once the race has started it gets rough as a
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number of persons start to converge on narrower paths. So you really have to be quicker in order for
your team to gain some sort of advantage.

During the middle of the race the runners are designated to stay on a marked path. Normally markers
such as ribbons, cones, flags, chalk, and tapes are utilized. Runners are advised not to run over and take
markers such as cones and flags down in order to avoid confusion as to where the rest of the course
goes.

Just like any other race, this one too ends and at times it’s like a party at the finish lines because of the
numerous participants involved. The finish line is marked by a chute of funnel. Your average chute is
composed of a lengthy walkway made of rope. This keeps the athlete in ending the race in a more
organized single-file order.

Due to the large amount of people involved in the race helpers are tapped into action to assist the
athletes in keeping their movements forward as more finishing runners make their way to the end.
Finishing positions are tracked using a slip at the bottom of a runner’s number. This is ripped off at the
conclusion of the race in order to get the information of the said runner.

There can never be a limit on how far your capacities will take you. Surely it will take more than crossing
countries to stop the thrills and spills of a distance running.

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Chapter 4: Distance Running – Injuries And Errors

In distance running, injuries are often regarded as a way of life just like in any other sports.

Some pundits even regarded them as medals or trophies telling everyone that one is a bona fide
member of that larger, virtual fraternity of athletes around the world.

Surveys, however, indicated that 60% of running injuries were caused by training errors. Training errors
do not mean they are caused by the wrong types of training, but by rapid changes in training or the
intensity levels of training.

While on a training run, the leg bones, the joints and the muscles are stressed. They are already
damaged, and must have a recovery period during which the body will repair the damage. However, if
the training run continues, there is never sufficient recovery, and injury occurs.

It is the same story if the mileage is suddenly increased. The body is not properly prepared for the higher
level of stress. The bones, muscles, tendons and the ligaments are only as strong as its present training
level. It does not have the sudden extra strength for the new increased intensity level.
On the other hand, if there are adequate rests, there is “supercompensation”. With “super-
compensation” the body and the related body parts react to the stress by becoming stronger. By then,
they can now absorb greater stress and shocks.

Planning

The solution is careful planning of the training program. Training should not be wishy-washy; every part
should be planned including rest days. Finally, the plan should be followed to the letter.

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Any planned increases in mileage should never be greater than 10% a week. There should be a full rest
day once a week or every other week. Easy days (light training) are recommended every three days or
so.

The principle is to start working on the current level of mileage without injury. Then, a slow progression
is made up to the intended mileage level. This is the key to improved performance.

Other training errors

One bad error is to abruptly add high-intensity training. It is like doing months of steady mileage training
and then deciding to include fast anaerobic interval sessions. The body is not trained yet to cope with
fastpaced running. The muscles tire fast and there is extra stress on the bones and joints.

Then, there is the error of changing running surfaces. If one trains on highimpact surfaces such as roads,
the body naturally adapts. The same case is true in training on soft terrains.

However, if one trains on hard surfaces regularly and then abruptly changes into soft practice surface (or
vice-versa), problems may happen because of the sudden different stress on the muscles.

Another very bad training error is doing compound changes fast. An example would be a runner doing
steady training on the road for a season and then switches to fast training on a track with spikes. There
are three sudden changes done here: the intensity, the surface, and the shoes.

A sudden change in the mechanics (caused by the shoes) and the higher impact surface (soft country
terrains to the tracks) and speed require use of different muscles. This is often too much for the
athlete’s body.

However, if you include some speed training on the track (and in spikes) throughout the whole training
year, injury risks are reduced when you increase intensities for track racing.

Athletes usually make the mistake of planning high-quality running sessions, but make up the 'steady
runs' element of their training as they go along. The rule is to plan the training in every detail. Changes
are to be carefully incorporated slowly.

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What every athlete (and coaches, of course) must keep in mind is that protracted high-intensity training,
prolonged high volumes of training, and any kind of rapid change in the training is a grave training error.

This is a crucial rule to understand, and this is true in any kind of sports, distance running included.