anyone have tips for running long distance??
480025
start out by knowing your baseline-distance. Go for a run and see how far you can go. Use that distance as your starting point.\n\nFor weeks 1-8 you should run no less than 4 days per week.\n\nUsing 1 mile as a baseline example, increase your mileage by 1 mile per week for the first 7 weeks.\n\nOn week 8 drop back to 5 miles per run\n\nStarting on week 9 drop back to 3 days per week\n\nOn week 9 skip 8 miles, and do 10 miles per run\n\nweeks 10-13 continue with 10-12 miles per run (only 3 days per week)\n\nI think that after 13 weeks you'll feel comfortable enough to run 15 miles with some effor, but it will be possible.\n\ntry not to get discouraged and if it's possible find a running/work-out partner.\n\nin the first 8 weeks you should work on distance and not speed. This will help you to avoid injuries as your body gets used to the extra exertion.\n\nRemember to have fun and keep pushing yourself!
775523
First off what you want to do is not to go out and run 10 miles the first day. Take your time since you are new you won't be the greatest runner in the history of running on  your first practice. You might want to go out and do a 2 mile run. Take it easy don't go to fast just try to keep a nice steady pace. Pacing is the key to distance running.\n\nWhen you get comfortable at 2 miles or so start increasing your mileage. Maybe 3 miles for two days then maybe 4. Just try to keep a steady pace while increasing your mileage. If you feel tired after running one day take it easy the next day. This will eventually get better the more times you run.\n\nWhen you start getting more comfortable and your mileage gets up to about 5-7 miles a day you might want to add some track workouts into your routine. Basically go to your local track and some of the first workouts you want to do are sprints to get some speed. When i used to do these it would be 8 200x with a 5 minute break in between the first 4 and the last 4. Basically you sprint as fast as you can for 200 meters (outdoor tracks are usually 400 meters so corner to corner of the track) then lightly jog 200 meters reset and run again. You should do this 4 times then stop for 5 minutes take a break get some water then do it again for another 4. Maybe do this 2-3 times (one time a week usually furthest away from a meet like if your meet is on Thursday maybe do it Tuesday or something i suggest not doing on Monday if you have taken the week off from running) then jump up to 2-2-4 (200 -200 -400 meters (3 sets of these same as before 5 minute break in between sets)) then maybe 4-4-8 (400-400-800) These will build up your distance. I'd suggest doing a 1 mile warm up and 1 mile cool down.\n\nDon't worry about your time. Times a pointless when your practicing. They will decrease on their own. Also the only way to get good is to practice. \n\nLast thing i suggest is not to get discouraged. I never got above 3rd place in a race until the end of my sophmore year. After practicing and training my junior and senior year i combined to only lose two races which i took 2nd in both. I was eventually ranked 11th in the state. So trust me i know how it is when you first start out. You get discouraged because you think you'll go out there and win it all. You won't. \n\nTry running with a person who has already run track. They will know how to pace better and they will be able to help you out. Plus you can get to know people on the team better and make some friends along the way.\n\nHave fun!!!!
996550
start with running short distances, then walking a longer distance.  As you get into better shape, you shuld be able to run for longer.  Start off using a treadmill or running on dirt or grass, it is much easier on your joints than the pavement.  \n\nGood luck, and happy running.
588589
to run for a long distance, you need to train doing distance running. I am a triathlete and when i want to increase endurance, I will start adding distance. This means MIDDLE SPEED OR SLOW speed running for longer periods of time. NOT SPRINTS. If I want to work on my speed, I will do sprints.\nhttp://www.jeffgalloway.com/\nThis guy was an olympic runner in the 70s. I have heard him speak, and I disagree with alot about what he says regarding crossover training and stretching. HOWEVER, he is a proponent of doing a combo of running and walking and has EXTREMELY good results from it. Check out his website and if you like what he has to say, go to the library and borrow his book. Again, he is controversial, but he does have a terrific following.
556335
eat healthy. stretch REALLY good. drink a lot of water or gatorade. pace yourself, but sprint the last lap...also, keep a consisten breathing pattern: in through your nose, out through your mouth. last, do your best. Good luck!
1117208
Oh, I run both! I'm #1 in my conference. I could make a training schedule for you but I don't know your goals or how long you've been running. So email me and I'll be glad to help. Be sure to always drink alot of water. And do some jumps after about a 20 min. run. That will make your legs strong. And STRECH!! Do abs. Running, beleive it or not, has a big effect on your running.Don't drink water within 30 min. of a run or eat anything for an hour before either. This will prevent you from getting side cramps, witch are so painful they caused me to drop out of a race once, and make me lose a race I was winning and I ended up falling and losing 19 places within 800 meters to the finsh line. It sucked! So email me, I'd love to help! dollars_xc@yahoo.com
417323
I jouned when kicked out of colege and even though I am in decent shape, I was still in trouble with the running.  Don't like to run....So start running, little distances at first but buold up to a mile at least in 10 minuts before u go.\n     Also have some exercises to build up your upper body strenght.  But mostly and importantly...RUN..RUN..RUN !!!
633399
Start by beginning a running program at like 10 miles a week, and see how your knees handle it.  Run that distance per week for a month, and then see how your knees feel.  If theyre fine, then you can start actually training for distance running.\n\nI suggest signing up for www.nikerunning.com's training log and using one of their pre-made training schedules.  They'll tell you everything you need to know to begin distance running.\n\nI hope you can do it, because distance running is awesome!
549483
Try walking the rest of the distance when you can't run anymore.  Gradually increase the time that you run. It's gonna be hard at first.  You got to use your mind to push your body.\n\nTry slowing down the run a little bit.  It will increase the length of your run.\n\nYOU CAN DO IT!
217830
First Find a time that you are totally commited to run. If you don't set a time you never will \n  Next When you find your time buy a good pair of running shoes, don't worry about the cost if your serious it will be a good investment. Go to any local (sports) shoe store and they can reccomend the best pair for you\n   Than When you are ready to run strech 5-10 min. It gets you limber, you can run farther and a little faster, plus it reduces the number of injuys you will recive by alot. \n   Don't go jogging alone! Especially if your a girl. You are a prime target for muggers, rapiests, etc. if you go alone- if you can't find a buddy to go with at the very least go with your dog- that way you'll both be fit (and safe) \n  Before you leave make sure you have a water bottle- start out slow- pace yourself since your not very active don't try to do like 5 miles in one day. Don't go until you can't, becuase remember you still have to make it home somewhere. Add a little more distance eachday and push yourself as you get used to running.\n   When you come home strech again for about 5 min. It will keep you flexable and stop cramps. \n  Cool Have Happy Jogs!
103127
1. Get your hands on one of Jeff Galloway's books. He has a very sane approach to running.  You can probably find one or more of them at your local library.\n\n2. Find a local running club. They either have a program to help you, or can point you to some place that does. It's also easier if you have someone to run with.\n\n3. Ignore about 90% of what you read here.\n\nhttp://www.amazon.com/gp/product/0936070277/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0936070250/103-7968513-0327010\nhttp://www.amazon.com/gp/product/0964718731/103-7968513-0327010\nhttp://www.amazon.com/gp/product/1841261661/103-7968513-0327010
645644
Yes, I am in cross country and track and I will be a sophmore this year! Here are some tips I have learned from one year of running:\n1. Do not play basketball and run in the same season. This is how I got stress fractures :(\n2. Push yourself in practice, and don't give in when your friends want you to walk for a little bit.\n3. It's normal to get extremely nervous before races! Lol I always talked to the people on the starting line before I ran\n4. Push yourself when you want to give up in a race, push yourself harder when you are nearing the finish line, and just when you think you want to DIE, push yourself more! Just by not giving up you will be amazed at what you can accomplish!\n5. ICE! If something hurts, like your feet or shins, ICE IT! I hate being injured, and even if you would like a break from running in the middle of the season, trust me, you will not enjoy it because you are injured.\n6. Eat healthy, and don't just eat healthy the day of your race.\n7. DRINK WATER! I usually drink 3 bottles of water and some gatorade before I run.... but I am not saying this is a smart thing to do. Sure, it keeps me hydrated, but I have peed in my pants like every race! So drink A LOT the night before, and maybe 1 1/2 bottles of water the day of your race.\n\nI know this was a pretty long answer, but I love cross country and want to give advice to everyone else that is doing it. Good luck in your season!
549161
the most important thing is to keep running on a regular basis. try to build up your endurance first, then speed. try to run at least 5 days/week. increase your total weekly distance/time by 5-10% per week, with a week of staying the same about once a month to help keep your body from overtraining. work on your endurance by doing a long run once a week; if your race distance is 2.1 miles, your long run should be at least 5 miles with 10 miles running nonstop being ideal. you can also do a variety of flexibility and speed drills such as fast feet (take very short steps as fast as possible over a certain distance, maybe 50 yds), high knees (exaggerate the height of your knee as you walk/jog; basically try to bring your knees up to your chest, same distance as fast feet), and striders (try to take the longest strides you can over the same distance as before; try to imagine yourself leaping like an antelope). intervals/fartleks - run at a comfortable pace, then go faster for a time, maybe a minute, then back to comfy pace; cycle fast/slow for 20-30 min. repeats - choose a distance, maybe 200 yds to 1/2 mile, and run it at full speed; walk/jog until you're ready to do it again; ~5 should be a good workout with a long warmup and cooldown (at least 15 min jog each for warmup and cooldown). stretch after running or at least after a warmup of no less than 5 minutes or you'll risk a greater chance of injury. don't do speed work more than twice a week unless you're in racing shape. for that matter, don't do much speed work when you're increasing your base/weekly mileage. There's a link to a comprehensive running website below that includes forums. Feel free to ask away and you'll get lots of advice; just be careful to weed out the bad advice you'll sometimes get.
311141
You just have to do some interval training. Longer strides help once you get your endurance up. I am 14 and run the mile 6:32 and that is how i did it.
707786
Swat and straight leg dead lift (hope you know what that is<<) every other day. dont run long distance that doesn't help with your speed just stamina if you want to get faster go short sprint with explosive running like a 40 to 100 yard dash. Time yourself and try to beat your best time every run.
63479
Okay seriously? You start by going as far as you can one day do the same the next and on the third or fourth day push for a little more distance. 2 Miles isn't far really. You can do it.\nIt's important to stretch properly first before every run, you don't want to pull/strain something. Also get plenty of fluid water and Gatorade, cause you need water but also sodium.\nSwimming wouldn't hurt either if you'd like to take some of the strain off your joints while training. It will also build up your lung capacity which of course will help in other areas of fitness.\n\nBest wishes! J
1043965
The best way you can prepare for those 6 miles is just to start running or find some other way to get that aerobic exercise (when you start breathing heavy). \n\nIf you decide to just start running set a simple goal for yourself such as making 2 laps around your high school's track. If you get tired and feel u can run no longer slow down to a walk until you catch your breath, and start running again, but then increase your workout by one more lap since you walked. If it helps take a friend with you. They'll make the time go a whole lot quicker and they can also help motivate you.\n\nYou also need to remember to practice good technique when your running. Keep your arms by your side and don't swing too big, that takes excess energy. Make sure to run at a pace that is good for you, even if that's a very slow jog, you don't need to sprint the entire way. And always, always, always make sure you practice proper breathing. The reason you get pains in your sides is because you are not breathing right. When you run, especially as you start to get out of breath you need to remember to BREATHE IN THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH. This will make it a lot easier to breathe. If you still get pains in your side try raising your arms above your head, that also helps open up your air passage-ways. If you're still having trouble, consider the fact that you might have exercise-induced athsma. To find out if you do, see your doctor and they can help find alternative ways for you to get that exercise, or they might be able prescribe you with an inhaler.\n\nBUT MOST IMPORTANTLY.....remember that these people at your tryouts are there to see your cheerleading skills, and attitude. Even if you are not able to finish the entire 6 miles, as long as you try your hardest they will be very impressed. Yes, tryouts are there for coaches to assess your athletic ability, and the ease with which you pick up the new routines, but the most important part for your coaches is to see the attitude you have and how hard you are willing to work. They can teach you how to do a perfect toe-touch, or teach you the right technique to run 6 miles, but they cannot teach attitude. That plus your willingness to work hard, and the heart you show will be the deciding factor ultimately when it comes to setting yourself apart from the other girls. DONT WORRY! You're gonna be just fine! :)