Adapting to longer distances is the biggest challenge for every beginner, and it requires lots of effort and time to prepare yourself to run more than 10 kilometers. Also, people who are running marathons and half-marathons are preparing for years before their first official race. However, many other important things could affect your improvement in running, especially your overall health condition, fitness, diet, and much more.
Jogging is an excellent way to burn calories, and it is recommended for people who want to lose weight. Also, it is effective stress relief, and can drastically improve your condition. Moreover, many experts recommend at least light jogging to everyone since it can also regulate the blood pressure and sleeping patterns.
Furthermore, many techniques could help you to improve your running distance. Also, it is crucial to know the correct movements and body posture to avoid possible injuries and muscle inflammation. Here is the list of best tips that could help you to become a better distance runner. Also, if you like to read top lists about various topics, you can visit tenbestproduct.com.
1. Be Relaxed
It is necessary to involve your maximum when you are training. However, the point of successfully running on long distances is to save your energy as much as you can and avoid forcing your body too much. Remember, you should focus on the distance before speed. When you finally reach the point where you can run over your preferred distance, only then you should work on the improvements in speed.
2. Proper Breathing
Another important step is to harmonize your breathing. You should take a deep breath and focus on breathing. Our body is using oxygen and provides it to muscles, which results in more energy. Also, it’s crucial to use the deep breaths from your lungs, not the diaphragm. When you reach the balance in your breathing patterns, the result will be improved durability.
3. Proper Position of the Body
The most efficient way of running is when you lean forward a little and use gravity as an advantage. This way, you will force your legs and feet to push your body from the back. With this style of running, you will be more efficient, and there will be less pressure on your knees, which makes it a perfect way to avoid injuries. Furthermore, you will keep your body in motion, and it will be easier to hold a tempo.
4. Always Warm Up Before Running
Like with all other types of workouts, or before some sports activity like playing basketball or football, you must warm up your body before jogging. The best way for that is to stretch your legs, arms, and back, and go for a little walk, where even 5 minutes is enough. With proper warm-up, you are adapting your body, and signalize the metabolism to become active and burn more calories. Muscles are using burned fat as energy, and this process is especially important for running longer tracks.
On the other side, when you finish with your practice, cooling your body down has the same importance as warming up, especially because of the heart rate and blood pressure. One of the most efficient methods for easily cooling down your body after intensive jogging is to walk backward for a few minutes, which will shift the pressure on some muscles that you were not using so much during training.
5. Hold Hands Properly
While it seems like our arms are irrelevant for running, the proper position of our hands could significantly improve the results. You won’t feel such a difference when you are running for less than an hour, but the correct position of your arms on some distances like half-marathon, where will be running for three hours, the technique of holding hands in the correct position can save you a lot of energy.
The best position of your arms is to hold them tight with your body and make a balanced motion with your hands that are synchronized with your movement. This way, there will be much less pressure on your hands, and you will save a lot of energy.
6. Running on Various Paths
For an average straight track, the correct position of your body is to lean forward slightly. However, if you are running downhill, you should relax your body as much as you can, and use the power of gravity as an advantage to save more energy. Focus on wasting less stamina, which you might need for the uphill part of the track.
Running uphill is the hardest one, and requires most of your energy. The most efficient way to successfully overrun the uphill part of your running track is to shorten your pace and use more progressive moves. With shorter steps, you will be able to get up to the top, and you will still have enough energy to continue. Also, running uphill is one of the best methods to improve your overall results.
7. Be Patient
Taking small steps is very important for proper development, especially for people who just started their jogging sessions, but they are not physically prepared in a way where they could expect some great results from the start. The first thing that you should do is to test your body, with only a few kilometers of running, and find what should be your goals.
For example, if your current maximum is 5 milometers, you should set a goal to reach 10, and the best way for that would be to slowly increase your distance for another 500 meters every week. Also, you shouldn`t practice every day since it can damage your muscles and knees. Train two or three times a week, and always take a good rest after the session.
8. Buy a Jogging Shoes
A proper pair of running sneakers could have a positive impact on your results too. It is important to feel comfortable during your workout. There are various types of running shoes on the market, and it is crucial to choose a pair that will fit perfectly on your feet. Wearing a pair of uncomfortable sneakers can affect your results, but they could create injuries on your feet too.