As we all can guess, long distance running isn't easy for most people, and that is why running with the proper form is very important. Running with poor form can cause long distance runners to add minutes to their final times during races and it can even be the cause of injuries over time. Below are our top 4 tricks and tips to help you become the best long distance runner you can be!
1. Lessen the Impact
One of the differences between long and short distance running is the way in which your legs move from one step to the next. In short distance running, sprinters pound the ground with short and fast steps while their feet, ankles, and calves are absorbing most of the hard impact. Long distance runners need to have an elongated stride so their body doesn't take so much wear and tear because the races are much longer. A long distance runner's stride needs to feel like a full glide rather than a short burst of energy.
2. Strengthen and Stretch
On off days when you are not running, do exercises that will build up the muscles in your legs that will help you support yourself during long distance runs. Squats and lunges have been proven to improve strength in the quad and calve muscles while promoting flexibility. While doing the lunges, try to step out as far as possible to reach max flexibility in your hips but do not let the back knee come into contact with the ground. This will make sure that your body is receiving the full benefits from your workout.
3. Practice Posture
Building your upper body muscles will help you keep a good posture during a long distance run. When long distance runners become fatigued, it becomes very easy to get lazy and begin to slouch the upper body and hunch forward because it is more comfortable. This will actually cause you to tire more easily than if you were to keep your back up right. The best ways to strengthen these muscles and keep your posture great is to just practice throughout the day. While you're at work sitting at your desk or driving in the car, try to sit up straight while keeping your shoulders back, this will eventually become natural and will translate to your running.
4. Carve your Core and Arms
Strong abs and core muscles will help support your back during those long distance runs. Doing crunches with your body weight and crunches with a medicine ball will help you build those muscles to their full potential. Runners also need to be conscience of their arms while running. Keeping your arms at a 90 degree angle and moving them straight forward and backward will help add some speed to your run and will keep you from tiring so easily. Moving your your arms from side to side will use the energy that is being exerted but it will not help you move forward.
If you follow these 4 tricks and tips, you will become a better runner and improve your race times. If you have any tricks and tips that you use while you run and would like to share, just comment below and let us know. Get out there and blaze those trails!
Written by: Patrick Bielec
Source: http://www.fitday.com/fitness-articles/fitness/cardio/4-tips-for-long-distance-running-form.html
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