Improved Strategies For Long Distance Runners Promises Higher Performance

When prepping for a marathon it is important to consider form, equipment, and progress tracking.

St. George, United States – October 8, 2016 /PressCable/ —

With the marathon season being in full swing it is important to stop and consider the strategies of a successful and safe training, which will result in a successful and safe run.

Disclaimer: It’s not cute, but it’s effective!

There are different forms of beauty. It is not always necessary to have make up on, wear expensive form-fitting workout gear, or have 20 hair pins to keep it looking fresh. When running, comfort and functionality are the primary purposes of clothing and style.

Here are a few tips and tricks to improve long-distance running.

Posture & Form:

Firstly, be aware of elbows, and keep them tucked closely to the body. Leaving the arms to swing side-to-side while running causes the shoulders to hunch over, making it more difficult to breathe! Keeping the elbows tucked in forces the arms to swing front to back, keeping the shoulders square and parallel to the ground, and makes it easier to take deeper breaths. This is especially important for long-distance runs.

Secondly, be aware of how the feet hit the ground. There shouldn’t be any pounding from ‘heavy feet’ and for the most part the feet should land heel-to-toe in a smooth motion. Some marathoners prefer to run using only the ball of the foot to keep steps light, leaning slightly forward as if propelling forward.

Thirdly, be aware of the angle of the hips, knees, and ankles relative to each other and the ground. Each time the foot hits the ground there is a shock wave sent up the body. Keeping the ankle, knee, and hip in alignment allows the shock to be absorbed properly by the body. This is important! Running out of alignment will deteriorate joints with each stride.

Shoes:

Simply put; find a comfortable and supportive shoe! Also remember, shoes are like tires on a truck – they are only good for a certain amount of miles and need to be rotated! If debating whether to get a new pair, go on and do it. It can be a “Catch 22” however, because using a pair of new shoes before being worn in can hurt the toes, cause blisters, and damage the feet – which is just as damaging as a pair of over-used shoes. As a general rule of thumb, the best time to get a new pair of shoes is at the beginning of long-distance training.

Another point to keep in mind is whether or not to get a shoe that is ‘too big’. This is usually dependent on body type and running style. When doing a long distance run it is normal for the feet to swell, which can cut off circulation of both blood and air. Adjusting the shoe size by getting a larger shoe, 1/2 to a whole size, will provide the space needed for when the feet begin to swell during a long-distance run (Anything over ten miles). A larger shoe also provides improved support to the toes and heel when climbing or descending a hill. (Don’t fall for the myth that a snug shoe is required to get the job done.)

Track Progress:

Setting and achieving goals is important when tracking progress for a long-distance run. There are many options available, but a popular choice is the Nike Running App. This app has the basic needs of any runner with tracking options for distance, time, and speed. It includes four running styles with notifications that announce the pace, distance, and time for easy calculations.

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