These neglected tricks are what differentiates the winners from mere runners. Try out these techniques if you want to learn how to make running long distance easier. These techniques are as simple as they are effective.
Many athletes have asked us on this platform to reveal how to make running long distance easier. If you are easily tired while running, you may assume immediately that long distance race is not for you.
The truth is that if you do not have any underlining health issues which may impede you from running, you can do long distance race. All you need to discover is how to make running long distance easier.
How to Make Running Long Distance Easier
You can make running long distance easier through the following ways:
- Keep your Arms Relaxed and Close to your Body
- Keep Straight and Maintain a Tall Torso
- Do Not cross Over Your Midline While Running
- Degree of Hip Extension
- Head position and Focus Must be Alright
- Foot contact and cadence
- Maintain a Strong stomach
- Arm Swing Balance and Rhythm
Without spending much time, I will immediately go ahead to the super tricks that will help you run long distance easily. These tricks are outlined below:
#1. Keep your Arms Relaxed and Close to your Body
While running, always keep your arms relaxed and close to your body. Do not cross your arms over in front of your body. If your arms crosses over in front of your body while running, this will cause difficult breathing and also increase blood rotation.
This is because the chest is closed up, thereby affecting breathing. The ripple effect is that you tire-out easily. Therefore, you are advised to keep your arms relaxed and close to your body. And make sure you don’t cross them over in front.
#2. Keep Straight and Maintain a Tall Torso
Keeping your body straight and your torso tall has a magical way of preserving your strength and keeping you running to the finish line. If you maintain this position, you cannot slouch and your bio-mechanics will be thoroughly improved.
This trick is important because it comes to your aid when you are getting tired. Others may start to slouch at this time, but you won’t because this position will increase your energy level.
#3. Do Not cross Over Your Midline While Running
The proper way to run is making sure your feet lands in line with your hip joint. Your feet should not cross over your midline. You should align your body position to balance with your feet while running.
It has been observed that crossing the midline of your body is an indication that you are not strong enough to embark on the race. To solve this, try to do some body alignment assessment and also engage in warm up exercises before taking any run.
#4. Degree of Hip Extension
You cannot over-emphasise how the degree of hip extension achieved can help you settle the question – how to make running long distance. The more degree of hip extension achieved while controlling the core, the quicker you are able to run.
Exercises and warm ups that affects the hips and involves stretches will help you achieve better hip extension. Do this workout at least three minutes before running.
#5. Head position and Focus Must be Alright
The position of your head while running critically affects your running. If you look too far forward, this will unconsciously cause you to lean back and therefore, slow you down. Also, if you look too close, “you’ll be slouching and applying a braking force to your stride.” Ideally you should look around ten – fifteen metres in front.
#6. Foot contact and cadence
The position of your initial foot contact with the ground is vital to effective running technique. The foot contacting the ground in front of the hips leads to an increase in braking forces on landing. This slows you down and increases your risk of injury.
An important tip you need to grab is that “it’s not about how your foot lands (heel vs. mid-foot strike) that’s critical, but where it lands. To reduce you stride, you should put some effort on increasing your cadence. Keep your foot relaxed and allow your full foot to contact the ground while running. This allows you to use the best shock absorber there is – the arch of your foot.
#7. Maintain a Strong stomach
Do you know that a strong stomach assists in improving pelvic control and drive for the run gait? Try to keep a stable pelvis. Doing this will help you use the gluteal muscles more efficiently. This will also allow you to wind up your connective tissue. when this is done, the connective tissue will then function like a spring to recoil and drive your leg through to the front using less energy.
TIP: A practical way to improve this strength is to lie on your back, then slowly extend your legs out one at a time. Do this to fatigue 3-5 times.
#8. Arm Swing Balance and Rhythm
Unlike arm swing in sprinting which provides drive, arm swing in endurance running helps you maintain a good balance and rhythm. You should slightly increase your elbow bend at the back of the wing. This will help your elbow to function as a pendulum. The end result is that your running becomes more efficient and you record better results.
TIP: Aim to have a 90-110° elbow bend at the back of the arm swing. Visualize a string attached to the back of your elbow and it being pulled back. Alternatively, imagine squeezing a golf ball in the small of your elbow at the back of the swing.
Free fitness hub is always here to provide you all the fitness and exercise tips you need. What do you think about this article? Have you tried them out? Share your experiences on how to make running long distance easier. Let us talk about these tricks in the comment section.
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