There is more to running than just hitting the road or running on a treadmill. Engaging in and performing outstandingly well in long distance race needs some basic skills. These skills are oftentimes life-saving skills.
I have seen cases where athletes die or incur severe injuries while running long distance race because they fail to take note of some of these vital basic skills in long distance race. Running distance is a HIIT workout which requires no equipment. Learning the basic skills in long distance race is important for golden results.
To participate and score points in long distance race or endurance running, you have to first train your strength. You can do this by engaging in some warm up sessions before the main event. You also need to develop a good sense of timing, or pacing. This will help you to adequately and prudently expend your energy in long distance race.
If you build your sense of timing effectively, it will help you immensely in allocating pace as you ran. Knowing when and how to sprint or drastically increase your speed is a very vital skill in long distance race.
Finally, you need to build and maintain a good form that will sustain you throughout the long distance race.
Having these basic skills in long distance race will not only ensure good result in the race, but will also give you more ease and comfort while running.
Skills In Long Distance Race
#1: Endurance As a Skill In Long Distance Race
Whether you running 100 m sprints, 10 k races or any long distance race, you will need to build a fundamental level of endurance to compete effectively. Endurance is perhaps the most vital skill in long distance race.
The level of endurance required of you will vary depending on the distance of the event you run. Longer events such as the mile, two miles, and longer runs require endurance to simply finish the race. Endurance is built by practising runs at equal or longer lengths, concentrating on distance before speed.
All long distance race champions have one thing in common. They all know pacing. Pacing is an important skill in long distance race. Knowing when and how to ration your strength is very vital in running.
If you dissipate your energy at the beginning of the race, you will have no strength to conclude the long distance race.
Paces are small portions of the total race distance. Do not spend all your energy in one portion or pace. This also demands an integral measure of your endurance.
Break your race into intervals so that you will have both speed intervals and the intervals for cooling off. The cooling off interval would require you to run in a slower pace.
#3: Sprinting As a Skill In Long Distance Race
If you want to move up the rank in running long distance, you need to master the skill of sprinting. Sprinting, in addition to helping you finish up the rank, also help you to finish the race strong with agility
you are advised to learn and practice sprinting from a standstill so as to build strength, and also during a mobile run in order to reduce stuck up duress.
You can practice sprinting by bringing in intervals of short bursts of speed for one to 3 minutes into your distance warm up exercise. Sprinters running events in long distance race of 400 m or less will want to focus more on increasing overall speed and high-capacity endurance.
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#4: Recovery Skill
Recovery is one of the most crucial skills in long distance race. Recovery involves cooling down, stretching, adequate care and rest.
You should cool off with a 5 to 10 minutes’ warm up or jog after any long distance race. Immediately your heart rate has come down, you may start stretching. You should properly stretch your legs, your hamstrings, calves and quads.
If you got any injury or soreness during the long distance race, ice the ailing muscles and decrease the strain until the pain reduce.
Try as much as you can to ensure that before you embark on any serious training or competition, that you have at least one day off for rest.
Now that you have the 4 Life-Saving Basic Skills in Long Distance Race, we expect that you use them in other to achieve the best results in your long distance race.