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Long distance running – training 

Publish date 15.09.2022

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Long distance running – training 

Recreational running is not enough for everyone. Many people want to try running half marathons, marathons, and even ultramarathons.

If this is what your dreams are, it means that you want to start running long distances. However, to achieve this goal, an ordinary workout is not enough for you, you need special exercises that will work perfectly as training for long distance running

But before we get to the practical and helpful exercises you’ve been waiting for, I will focus for a moment on long distance running itself. 

Long distance running – what is it?

You’re probably thinking that this subsection is unnecessary. Everyone knows what a long distance run is – you run a long distance. Yes, this is true, but not everyone knows that this is not the only important thing. 
It is important to get satisfaction, and enjoyment from such a run. But above all you should prepare properly – that is, to perform exercises for long distance runners that will help you achieve the goal you set for yourself. 

What is important in long distance running?

If you want to run long distances you need to know what is important:

  • strength,
  • trained muscles,
  • endurance, 
  • proper motor preparation, 
  • fitness of the whole body. 

How will I achieve this?

You have to prepare to work hard. If you want to become strong and fit then you need to do the right exercises that, among other things, strengthen your entire body. These are what I will tell you about in this article in a moment! 

Long distance running workout – what should you train? 

As I mentioned earlier, running alone is not enough and is certainly not enough to prepare well for a long distance run. Therefore, if you want to improve your performance and achieve your dream goal, then you need to focus on:

  • strong arms and shoulders – it’s your arms and shoulders that keep you balanced, improve your breathing, and help you accelerate. 
  • strong body – will help you maintain correct posture and technique while running. It is also responsible for stabilizing your hips. 
  • feet – to run well and efficiently you need to have healthy feet. Healthy, meaning what kind of feet? Those that are properly exercised and without any injuries such as abrasions or scratches. 
  • stretching – this is extremely important because you are stretching your muscles and eliminating tension in the muscles and reducing the risk of injury. Such exercises accelerate recovery. 

Doing exercise regularly – benefits 

Doing exercises regularly will make you increase:

  • speed,
  • fitness,
  • endurance, 
  • you will avoid injuries,
  • improve your running technique.
Long distance running - exercises

Long distance running – training that will strengthen your body

1. Arabesque 

By doing this exercise you engage:

  • glutes,
  • sciatic and knee muscles,
  • quadriceps muscles,
  • abdomen

How to do this exercise:

  • Stand upright, then bend your torso forward while simultaneously pulling one straight leg away. 
  • Lean forward until your torso and leg are one line parallel to the ground. 
  • You can spread your arms out to the sides. 
  • This will help you maintain your balance. 
  • Try to hold for 15-30 seconds, and then do a repetition on the other leg.

Plank descent

Surely, when you see the word “plank” you recall all the worst moments of training with this exercise. Yes, it is a demanding exercise, but an effective one. 

By doing a plank with a descent you engage:

  • gluteal muscles, 
  • arm muscles,
  • muscles of the body.

How to do this exercise?

  • Perform a regular plank – Hands resting on your forearms and feet, body in a straight line. 
  • Then straighten one arm and then the other, as if you want to do a plank on your straight arms, resting on your hands. 
  • Go back down on your hands. 
  • Perform 10-15 repetitions.
Training - long distance running

Plank with your feet up

  • Assume the position of a regular plank. 
  • Lift alternately – the right, then the left straight leg. 
  • Perform 10-15 repetitions.

Push-ups

What body parts it engages:

  • triceps,
  • shoulder muscles,
  • chest muscles,
  • straight and transverse abdominal muscles, 
  • gluteal muscles.

Push-ups may not be one of the simplest exercises, but they are very effective. There are two types of push-ups. Depending on your level, you can choose one of them

Modified push-ups – on knees

  • Do push-ups on your knees and hands. 
  • Arrange your hands so that they form a single line with your shoulders. You can move your knees farther back, thereby reducing their flexion. 
  • You can keep your feet up or rest them on the ground. 
  • Then bend your arms at the elbows and slowly descend with your torso downward.
  • Do a push-up so that your chest does not touch the ground. 
  • Perform an upward movement. Do as many repetitions as you can.

Ordinary push-ups

In this case, you don’t rest on your knees anymore, but on your hands and feet alone. Your whole body is supposed to form a single line, so be careful that your bottom is not pushed up or down. Perform the downward movement as low as you can, however, you must not touch the floor. Perform the upward movement evenly, with your whole body. 

Running - long distance workout

Side-stepping with weight

By performing this task you engage:

  • legs,
  • glutes,
  • quadriceps muscle,
  • biceps muscle of the thigh,
  • sips,
  • hip flexors,
  • trunk flexors.

How to do this exercise:

  • Stand in a wide straddle with your buttocks and abdominals tight. 
  • Shift your body weight to your left leg, bending it and leaning your torso forward.
  • Straightening up, push your hips slightly forward.

Trunk lift on a ball (you need a gym ball to do this exercise)

By doing this exercise you will strengthen:

  • back extensors 
  • gluteal muscles

How to do this exercise:

  • Lie on your stomach on the gym ball so that you rest on it not only with your torso but also on the front of your thighs. 
  • Put your hands behind your head and with your feet, brace yourself against something stable. 
  • Then lift your torso while tightening your back, loins, and buttocks so that your back forms a straight line. 
  • Hold this position for 3 seconds and return down. Repeat 15 times.

Training for long distance running – increase your running strength

SKIP A

How to do SKIP A? You should lift your knees high. The movement goes mainly upward, not forward. Therefore, you will feel that you are not moving forward. Your posture should be upright.

SKIP C

In this exercise, you need to strike your feet against your buttocks.

SKIP D 

This SKIP is a little more difficult than the previous ones. All because you have to throw your legs forward, in front of you. You run on straight legs and tilt your torso backward, tightening both your buttocks and abdomen. 

Now you know what your training for long distance running should look like. These exercises will help you achieve your goal and take part in marathons or other long distance runs. Make your dreams come true with proper exercises and be proud of your achievements!

If you want to be a long distance runner, you should also check out our article about running drills for speed. Make sure you will get acquainted with these exercises! 🙂

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