Training Tuesday: Long Distance Training

For most people running three miles at a time is enough. But for us other crazy people, we need more and will try feverishly to increase the number of miles we can run at one time. This will be the first in a series on how you, that’s right YOU, can get yourself to run more than three miles at one time. Before you begin to think about increasing your mileage, there are some things that you need to have handy and some simple, but important, things to know about.

1. Buy yourself a running watch. A simple watch that keeps track of your time will do fine, but a watch like the Nike+ system, which tells you your pace, distance, calories burned and total time will make it much easier. Using a watch will help control your pace while you run, allowing you to keep a constant steady speed for a more controlled finish. Training at a certain pace for a few months will help you hone in our something that is comfortable.

2. Remember the 10% rule. Try not to increase your mileage more than 10% from week to week, as this will cause your body to become easily injured. If you ran 10 miles last week, try not to run more than 11 or 12 this week.

3. Ditch the music. Try running without music once a week at first, and gradually ease yourself into using it less. Music can sometimes masque pain that you feel in your body which can obviously be a bad thing. Additionally, some races band headphones all together, because they feel it is dangerous to other runners and also a distraction.

4. Start Cross Training. Cross training includes any exercise that can benefit your running form or muscles. I would recommend things like light weight lifting, elliptical machine exercises, riding a bicycle (either stationary or outside), swimming and ab workouts. Doing this at least once a week will take the tension off your legs for a day and help strengthen your other muscles.

5. Make sure your shoes can take the load. Don’t increase your mileage with old shoes. Doing so will only end up hurting you in the end, causing numerous injuries that will set you back. Running shoes are an investment, as you get stronger and run longer your shoes will respond better to your body.

Next week look out for some more in-depth tips on increasing your miles.

Races this week

Saturday November 13

2,000 Plus Men Against Domestic Violence 5K Run and/or Walk. Epiphany Lutheran Church, Austin Campus. Register here

The Road2Independence 5K Run, Walk or Push. 11 a.m., Milton Union High School, West Milton, Ohio. Register here

Ramtastic 5K, Jamestown, Ohio. Register here

Sunday November 14

New Balance Dayton “Grand Opening” 5K: 9:00 AM, Town and Country Shopping Center, Kettering, Ohio. Register here