With a few of our employees running various races in the upcoming Fargo Marathon, here
are some tips for running long distances, whether it’s 6 or 26.
1 Lessen the Impact
One of the distinct differences between short and long distance running is the way in which your
legs propel you from one step to the next. Sprinters pound the pavement in quick short steps, with
their calves absorbing a great deal of the impact. They can afford to do so, though, because their
races are short enough that the short, intense steps won’t cause injury. Long-distance runners have
a much different challenge. The volume of steps they’ll be taking on a given run doesn’t allow them
to hit the ground with such speed and force. Rather than letting calves take much of the impact,
long distance runners should open up their stride. The step should feel like much more of a full glide,
rather than an abrupt burst, with your calves and quads working together to push the body forward.
2 Strengthen and Stretch
On the days you’re not running, do exercises that will build up the various leg muscles supporting
your stride. Squats will build your quads and good, solid lunges will shape your calves and promote
flexibility, as the exercise requires you to stretch one leg in front of you as far as possible, while
keeping the other stretched behind you and dropping your knee down low. Doing legwork at a fast,
aerobic pace or to music will also enhance your agility as it strengthens the muscles.
3 Practice Posture
Building up your back, shoulder and chest muscles will help you keep proper posture and support
your upper body during the long runs. It can be easy to slouch when the rest of your body is fatigued, but slumping your shoulders during a distance run will tire you at a much faster rate than a
strong and upright back will. Alongside your running routine, be sure to do push-ups and other exercises to strengthen your upper body. The tightly aligned form required in a push-up will translate
well to running. Practice your posture throughout the day by keeping a super straight back while
sitting at your desk for work.
4 Carve Your Core and Arms
Strong abs will support your back and keep your body balanced as you’re gliding forward. Do a few
sets of crunches a week after your runs, but be conscious not to strain your neck and shoulders. Be
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