How to improve your distance running time and increase endurance.
How to improve your distance running
Long-distance running, in athletics (track and field), footraces ranging from 3,000 meters through 10,000, 20,000, and 30,000 meters, and up to the marathon, which is 42,195 meters (26 miles 385 yards).
It includes cross-country races over similar distances. Olympic events are the 5,000- and 10,000-metre races, held on a track, and the marathon, contested on roads.
Like the middle-distance races (800 and 1,500 meters in the Olympics), long-distance races are run at a strategic pace, but less seldom is a final spurt, or kick, needed by the winning racer. Actually Distance run is all about test your endurance.
The golden rule
If you are training to run further, always obey the 10% rule. That is: never increase your weekly mileage by more than 10% and never increase your longest run by more than 10%.
The vast majority of running injuries are the result of overuse. Your body is capable of astonishing adaptations, but only if they are incremental – so always give it time to adjust and recover.
Get the right kit
While top price does not always mean top quality, I am actually talking about always choose the right shoes that suit you– get your gait analyzed at a running shop.
- Find good-quality moisture-wicking clothing that won’t rub or cause issues when you start running in it for longer.
Distance is relative
Tell someone you run regularly and the chances are they will ask if you have done a marathon. Other distances are available! Training hard to improve your 10Km or 5Km time (or, indeed, your time for a shorter distance) is just as rewarding – and has the benefit of eating up less of your leisure time.
Shorter distances also put less pressure on you:
- if a 5K goes wrong, you can do another one a week later. The reason the pros only do a couple of marathons a year – at most – is that recovering from a hard run of 26.2 miles can take weeks, if not months.
Use your head
Studies have shown repeatedly that the limits of our endurance are dictated by our heads as well as our bodies.
For example, research by Dr. Aditya Chopra found that cyclists in an endurance exercise presented with positive subliminal cues, such as action words (“go” or “energy”) or happy-face pictures, we're able to exercise significantly longer than those who received sad faces or “inaction” words.
You can practice this positive reinforcement yourself by finding a mantra to repeat in your head. Also, always break a long run into manageable chunks so that it seems less daunting.
Run faster
Want to get faster? Alas, there is no shortcut. You need to practice by sustaining faster speeds over shorter distances – this is the principle of interval training.
The simplest way to do it is by time – for example, run faster for one minute, jog for one minute, repeat 10 times.
REST IS THE KEY
Running and runners are very simple-minded at all. Here is a simple common word round in the runner's community that is ''RUN eat SLEEP'' '' RUN eat SLEEP'' '' RUN eat SLEEP''
So follow the simple rule if you get better in shape...
Sleep and nutrition
It may seem like something only “proper” athletes need to worry about, but sleep – or lack of it – and poor nutrition can seriously hinder your recovery.
If I had a training motto, it would be: “It’s not what you can run, it’s what you can recover from.– just make sure you get enough shut-eye and eat healthily, here is a myth if you do not intake costly protein shake you would not be a world-class athlete.
Protein is just to support your regular diet.
Remember if you want to be a good distance runner just follow the Kenyan runners & their lifestyle.
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