How to run longer and more

All runners-goers begin about the same: the first tentative laps of the playground, then a distance of five or ten kilometers, some even conquer a marathon and this stop. And only a few are all still and continue to increase the length of their races. What helps them to run such long distances? How to learn to run a really long time?

Use your hands

Many people think that running - this activity exclusively for the feet, and pay attention first of all to them. This is a big mistake in the race is equally important to use the power of the body and arm movements. Right-hand traffic greatly facilitate the work of your feet and allow to run long distances with less effort.

Power training

Training to develop strength runners needed no less than fighters or swimmers. Strong muscles do any physical activity easier. They will help you spend less effort on every step taken, thereby overcoming all the long distance. In 2010, the American College of Sports and Exercise Medicine has been made an experiment in which It found that runners involved in further weight training, increased their eight weeks of 21%.

speed segments

Alternating length and intensity training segments improves cardiovascular endurance, and allows you to work longer. Such training may include several small segments with very high running speed, separated by short intervals of rest. The presence of high-speed load in the end result will help to increase your normal jogging distance.

long runs

Well, it is quite logical - to learn how long to run, you need a long time to run. Clearly, not every day you can allocate enough time, but at least once a week is necessary to arrange a long race. Its distance should be about 80% of the distance that you want to conquer. For example, if you are preparing for a marathon, you need to do once a week sprint at 30 km. Pay particular attention to the intensity. Running long distances in a very low rate makes no sense. Excessive reduction in the rate of significant changes your state of equipment and load. Try to maintain a speed of 80% of its competitive rate, to really increase your endurance.