Feb 21, 2017
Training for your long distance run
Written by: Sam Theyers – Anytime Fitness Australia Head of Fitness
Running any long distance requires training if you want to do well, if you want to enjoy it and even if you simply want to complete it without injury.
There are a few things that I recommend you implement into your training in order to be race ready in time for the event. Before you begin, decide how many days you can commit to training each week as any form of training will make a significant difference vs. doing nothing at all.
Here are my top recommendations:
- Build a foundation
- Start with some slow steady runs, begin with 15-20 minutes and increase by 10 minutes each week with a goal to build up to a continuous run of 60 minutes or more.
- Get to the gym and take part in some functional training and circuits which help condition your whole body.
- Implement interval training into your weekly schedule
- Intervals help with running efficiency, improving your aerobic fitness and helping your body to improve the speed of your running. Try not to make these sessions long, a good session could be 3 minutes walking followed by 2 minutes running, repeating 5-6 times. As you get fitter, reduce the rests and look at completing 2 minutes walking and 3 minutes running, repeating 6-8 times.
- Another option is to implement some hill running intervals. This will help increase your strength and endurance whilst also improving your stride length which helps with running efficiency. Try finding a hill near your house or use the treadmill in the gym. Ideally the hill needs to be long enough for you to be able to continuously run up it for 60 seconds. A great session would be 1 hill sprint with a walk back to the beginning, repeating 8-10 times. As you get stronger, either increase the speed or the amount of repetitions you do.
- Invest in good running shoes
- One of the most important things to consider when running long distance is making sure you have good shoes to look after the health of your feet. Go to a specialist running store and have them look at your running style on a treadmill, then they can recommend the right type of shoe for your running style. Shoes can be made for pronators, neutral or supinating runners so make sure you get the shoe that fits your style, not just the colour you like.
- Invest in some good running socks with padding and support around the common areas that people get blisters.
Good luck in your Wings for Life World Run!