Running Tips – How to Stay Hydrated and Maintain Pace While Doing Long Distance Running

long distance running

Long-distance running is a style of steady running over long distances of more than 3 miles. Physically, it is primarily aerobic in character and requires considerable stamina and mental acuity. It involves a balanced selection of endurance exercises and speed and movement exercises and therefore has much to do with an individual’s ability to train efficiently.

Based on the number of repetitions completed in a session, long-distance running can be classified into three basic categories: fast, medium, and slow. The best way to increase the number of fast runs to reduce the risk of injury is to increase the amount of high-intensity runs. High-intensity runs are usually run to exhaustion within only a few minutes. This type of exercise is the basis for the development of triathlon sprints. Other high endurance exercises that are part of the best ways to increase the number of fast runs are the long sprints and the hill sprints.

Long Distance Running

Running Tips

The best way to increase the amount of long-distance running that is done is to gradually increase the mileage of the workouts or the length of the workouts. For example, if the person currently averages about five miles per week for his or her weekly workouts, he or she should add a mile to that number for each additional mile of workouts. In addition, to help the person become accustomed to the increased mileage, the workouts should be spread out over a longer period of time. As a general rule, the person should increase the distance of the workouts by one minute for every two miles that he or she completes. A typical long-distance running workout would be two miles for ten minutes, four miles for fifteen minutes, six miles for twenty minutes, eight miles for thirty seconds, and twelve miles for one minute.

As with all workouts, the person who is undertaking the workout should start out on the easy side so that the body can become acclimated to the new distances. Therefore, the first long-distance run should be done on the path of least resistance, which means that the person should start out with walking. This is to help the body become used to the changes in the distances. After some time, the person can increase the amount of effort that is required to complete the long run and eventually complete the distance.

Another way to increase the workout is to increase the pace or speed of the runner. There are actually many ways to gauge the pace or speed of the runner. One of those ways is to determine how many yards the runner has covered during his or her previous runs. This helps the runner to determine the appropriate pace for the upcoming workout. Some distance runners prefer to use heart rate monitors so they can track their pulse rate as well.

A Much Ado 

Running Tips

Other helpful long-distance running tips include doing the entire workout in less than ideal weather conditions. Because the weather condition may vary during different seasons, the person must also consider the weather conditions for the next seven days before the race. Although it would be best to do the entire workout in the warmer season, there are runners who prefer to do their workouts in the colder months because it allows them to get into a good cardio routine without being frozen by the cold. However, this is not advisable for long-distance running. The person is not recommended to run a marathon under any circumstances.

In addition, when doing long-distance running, the right clothing is needed, as the weather may play a big factor in the intensity and pace of the workouts. When the weather is warm, long runs should be done on an easy surface, as the person will need to keep a cool pace. However, when the weather turns cold, the person needs to stay hydrated so that he or she can maintain a good pace. Although most experts advise staying hydrated, some runners still prefer to drink water during long runs to make sure that they do not dehydrate themselves.

Final Words 

Finally, a healthy diet is necessary for runners to achieve their goals. Since the body needs to go through a lot of stress, runners should make sure to consume enough protein. Protein is essential for building strong bones, so the long-distance runner should choose foods rich in protein and try to avoid simple carbohydrates like sugar and pasta. In addition, healthy fats such as those found in nuts and avocados are also beneficial for the body as they help in regulating metabolism of the body. These nutrients are very important for the long-distance running regimen.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter