Long-distance running tips for beginners

Here’s everything you need for outstanding running progress:

Form habits!

Many people get excited to run, start strong, and fizzle out after a short season, claiming, “I tried to be a runner once.” Not necessary! We’re all motivated, yet motivation wanes in the morning and after work. You must get out the door even when you don’t feel like it. Consistency is created by habits and schedules. Once you go, you’ll regain motivation and strengthen your habit of leaving.
Running at the same time and on a predetermined schedule helps with general training, but relay training requires more variability. You don’t know when you’ll be running during a relay, so it’s beneficial to schedule runs at different times of day.

Form is important!

Almost everyone starts running with poor form, especially after years of inactivity or a desk job. Since all bodies are different, there’s no ideal way to run, but there are common ideas and drills to practice to become a more efficient runner. More effective running implies fewer injury, faster paces, more ease when running, and more enjoyment overall.

Cadence is the best way to develop form.

Ideal running cadence is 180 steps per minute, however most runners go slower. Cadence is palpable and easy to improve. Cadence is the easiest fitness measure to count and track.

Speed up!

Running fast builds muscle, aerobic, and cardiovascular strength. Increasing top speed makes all other paces easier and faster. Running at your usual pace will feel easier, so you can run longer and enjoy it more.
After a warmup of easy jogging, try running in short bursts.
12x 10s sprints with 1min walk/jog rest
8x 30 second quicker stride with 1 minute jogging rest
Example 3: 5x 3 minute moderately fast run with 2 minute jog rest

Fuel up!

In a relay, what you eat matters considerably more than usual. You have limited time between runs to refuel and recover, so it’s important to consume high-quality, easy-to-digest fuel. Learn what foods work for you and what to avoid during training.
Running requires fueling. Longer training runs let you try different gels and beverages to see what you prefer and what makes you feel strong and quick.

Develop a strong mental game!

Running is largely mental. To be a strong runner physically, you must be mentally strong. Your body can’t do anything without your mind’s will. Be optimistic during your training. Workouts and races require confidence and courage. Injury requires patience and persistence.

Positive self-talk is the most significant technique to have a strong mental game.

Speak your goals into reality. Mantras can help you focus during training and races. Self-promote. Listen to yourself and believe what you say; don’t believe what others say. Champion!

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