As with any training program long distance running should start with a goal. You goal could be completing a 10km race, half marathon or full marathon. If you’re a seasoned running you may decide to make your goal increasing your pace or finishing in a certain time or amongst the elite runners. Whatever your motivation make sure it is measurable and within reason in the given timeframe.

Benefits of Long Distance Running
Long distance running can be very rewarding. You’ll feel more energetic, healthier and the endorphins released in your brain can actually improve your mood and make you happy. You’ll also have the great feeling of satisfaction when your runs get longer or you reach a milestone distance or time. Long distance running is also good for your mental health as running in the fresh air can help clear your lungs and your head and it gives you time to think things through instead of acting on reaction alone.

Start Your Training
Once you’ve decided on your goal get working on your plan to reach that goal. Research training programs online and speak with other long distance runners to get advice from them on how to reach your goal. Everyone’s training program will be a little different so make sure to pick something that works best for you. Write down your plan as you’ll need to follow it every day. You should factor in two rest days a week where you don’t do any running or other exercising. This is important for the recovery of your joints and muscles. Don’t avoid running on bad weather days but be sure to be prepared for them. Dress properly for the weather when you’re training and get proper attire for all weather conditions. If you can’t train in bad weather how will you be able to race if the weather isn’t ideal? When training pick the time of day for your run that you are most likely to do it. If you’re a morning person plan your runs before you start your day. If you have a lot of pent up energy after work run in the evening and use your runs as a stress reliever. Finally, when planning your training don’t forget about other cardio training or exercises. You’ll benefit from all exercise while training for your race so try other things like cycling or intense strength and cardio bootcamps.

Improve Your Running
If you’re already used to running long distances but want to improve your running technique these small changes can help up your pace and reduce your time.

1. Lean forward and keep your back straight. Keep your feet under your body. This will make running more instinctual and you won’t feel you need to concentrate on your running as much.
2. Try to have as little contact with the ground as possible. Land in the middle of your feet and keep your centre of gravity in front of you. One way to practice this is to run without shoes. It trains the body to tread lighter with each step, but make sure you know the running surface is clear of sharp objects.
3. Lower the vertical distance used with each step. The more you bob up and down the more energy you’re wasting. You may have to shorten your stride at first but as you improve your stride will naturally get longer.

Whether you’re running for your health, or through a charity in support of a friend set your goals and start your training early to ensure your success. Good luck this race season.