Long distance running technique pdf

Running out half way and turning around usually makes the run feel like it is dragging on. For example, a 16 mile run can be broken up into four 4 mile runs, rather than two sections of 8. Try running a four miles in one direction and then switch it up for the next section. Finding a way to keep these sections different will help you mentally break down the distance and feel confident in your ability to accomplish it. All of your longer runs should be completed at an easy, conversational pace.

If you want to run long distances without getting tired, focus on the length of the run rather than the speed at which you complete it. The best way to set yourself up for failure is to think negative thoughts before you even begin.

One of the worst things you can do before a long run is to tell yourself that you are heading out for a really long run and it will take forever. Mentally prepare yourself for the distance — tell yourself anything you need to make the run feel possible and manageable. Whatever helps make it sound a little easier! If you are really struggling, allow yourself to take walk breaks when you need them. Remember that the point of long distance running is to get in those long distances — not to run fast.

Break each mile up into a section of running and a section of walking if you need to, or plan a walk break at each quarter of the run. Walking is sometimes the best way to increase your distance for the first time! There is nothing more miserable than being stuck on a treadmill for hours at a time! Staring at the same scenery for that long feels incredibly dreadful — not to mention the fact that the treadmill never lets you run across different terrain or up and down hills.

If there is no trail or running route near your house, allow for some extra time to drive to a nearby trail. Those extra minutes or hours you spend traveling to a beautiful trail will help the miles fly by — and be greatly worth it. Maybe your reward is as simple as a cool shower after a hot run , or a slice of pizza while binge watching your favorite show.

Plan your favorite activity or meal to coincide with those days you have a long run. Running longer distances means you will be more tired and hungry after each run, so use this to your advantage. One of the biggest reasons long distance running feels challenging is because it is just that: hard. Running long distances is a physically challenging feat, one which quickly displays any weaknesses you may have been able to hide before. More mileage requires more strength, so you may suddenly find some random aches and pains appearing that you have never noticed before.

These pains show off your weak spots, serving as a vivid reminder for the importance of building strength. Still determined to get back running, I am so interested now in biomechanics and getting my form right, think I may go back and improve light heel striking and cadence. Cheers x. Thanks for putting out the some most crucial recommendations for long distance runners. Hi James! Thanks for the article. It is really good. It made me think about my technique.

Would your tips be appropriate also for me as I run much faster comparing to long distance? What do you say about high-knees drill? Could I use it as excuse that my speed requires a higher leg drive? Thanks for your kind words about the article. Thus with this increased pace, you will of course need to create a greater stride length without over striding. This is where the extra stride length should come from, rather than simply driving the knee forwards, relying on the hip flexors and quads.

I just wonder if the vertical yellow line you drawn from the ankle position rather should be placed at the forefoot for forefoot runners? It seems logical to me that the location of the initial contact zone with the ground, not the ankle position, determines the degree of breaking force when overstriding. If so, then both forefoot runners in the example pictures are actually overstriding? Thanks for the comment Jorgen.

As the foot makes contact, we want to see knee flexing over the ankle, rather than being aligned posterior to ankle position. Great analysis comparing Crowie and Lieto James! One point worth making too is avoiding an excessive high trail trail leg instead of a focused shortening and quick heel to bum movement. Very much enjoy your twitter posts, keep up the good work!

Great website. Thanks for sharing the knowledge. Thanks for the running tips link — excellent bits of advice in there. Done lots of halfs and hundreds of others but never that distance before, so I enter my training with some trepidation. I switched to Innov8s 5mm drop a year back but found that trashed my calves too much so now have some Asics which are very light but have a 9mm drop I always used to run in Asics Cumulus. Hey James fantastic article!

Hopefully a fee of your tips will help! Something i struggled with a lot myself, before getting into Sports Massage. Single leg squats.. Killers -But great!! Great article. Loved this article and I love these kind of websites teaching about correct running form! Keep up the good work!

Great tips, loved it. Sure this will make huge difference with me especially the run tall advise. Was chatting to a friend at the gym earlier about technique and came across this site following a search.

My running times have increased due to a partially numb right foot still and some pain and discomfort any tips or help gratefully received. Another great article providing useful training tips which can be practically applied, thanks.

Form will of course change when running uphill and downhill, but nailing the fundamentals is a great start! Image via Deanna Young.

Having trained as a sports rehabilitation therapist, James now works exclusively with distance runners, helping athletes from beginner to pro to run stronger and pain free. Check out James' marathon training plan for beginners [PDF]. His transition into distance running has taught him what his body is capable of, a process which is ongoing! Read more Important Advice For All Runners. Usually the question goes something like: I understand the basic principals of not overriding, increasing cadence, utilising effective upper body movement and improving muscle balance.