Building up to running longer distances

Embarking on a familiar jog around the block or the park feels good: it’s a reliable guarantee that no matter the daily grind, you’ve done something fun and worthwhile. On the other hand, there’s always the question – what if I didn’t stop? How far could I go, and how satisfying might that be? Maybe I should do a half-marathon! And so you arrive at the prospect of the long-distance run. It can be equally intimidating and enticing, but here are some top tips on how to prepare yourself for the long haul. 

How far is far?

You might be thinking of a 5K, or you might be thinking of a marathon, and it’s worth figuring out exactly how far you want to go, at least in the short-term. Knowing this will help you plan in terms of timescale as well the actual work you need to put in. A 5K is doable in fairly short order with regular practise and not too much ‘supplementary’ training, whereas a marathon (or even a half-marathon) will require a much more intensive regime and a lot more time. Decide what you’re in this for. 

Running the marathon

Where are you now?

Have you been jogging for years, or are you new to this? If you’re just starting out, then don’t go overboard or you’ll injure yourself (which is the single biggest thing to avoid in running). Take it easy at first, do a few experimental runs without really overexerting yourself, and get to know your current limits. If you’re a more experienced runner, then move straight onto the next step… 

Get your kit on

Having the right equipment is vital from shoes to shorts, and no two bodies suit exactly the same kit. If you’ve got a pair of trainers that feel a tiny bit off by the end of a short jog, they’ll turn into a nightmare when you start extending your distance. If your clothes rub on you now, they’ll feel like they’re choking your limbs soon. Run in comfort. There are number of sources of running kit online, including Runner’s World.

A little further every week

Build up gradually but consistently. The best way to know how ready you are to take more on is how comfortable you feel with your current run. If it’s fairly easy, ratchet up the distance until you feel like every day you’re pushing yourself. Steadily it will become easier, and then repeat the manoeuvre. Likewise, don’t take on too much at once or you’ll risk injury. 

Less is more

A good way to build speed, stamina and resolve is to have a day on which you run between a third and half of the distance you usually run, but in sets. Take the shorter run at a slightly faster pace than you normally would, then have a breather – and then go again. Do this a few times and you’ll start finding it much easier to do the longer distance at your usual pace. Very Well Fit have some good routines in this area.

Additional training

Especially if you’re looking to take on half-marathons or marathons, it’s useful to get in plenty of training which isn’t just running. This builds strength and breaks the repetition of using the same muscles every day. Swimming and cycling are especially good for this. 

Look after yourself!

Rest days are as important as any other day – make sure you give yourself time off. Not only is it just nice to have a bit of a rest, but your body will find it far easier to take the increase in distance if it’s allowed a couple of days off to heal and re-energise. Rest is also an essential part of avoiding injury – if any part of your body starts feeling like it’s taking too much strain, stop and give it time to feel right again. Take it steady, keep it regular and push yourself as much as feels good, and the extra miles will come easily. And that really will feel good!

Starting running as a novice

Running is a much-touted form of exercise that both burns calories and builds the muscles in your legs, buttocks, and core. However, it’s not the kind of thing you want to start as a beginner without some understanding and preparation. In fact, doing so sets you up for failure at the least, but an injury at the worst. For that reason, it’s a good idea to get ready before you hit the pavement, and there are a few easy ways to do this.

Check with Your Doctor

Before starting any new exercise program, it’s always a good idea to discuss it with your doctor. This is especially important if you have health or physical complication. Running isn’t a good choice for everyone, so it makes sense to clear with your doctor first to be sure it works with your health and fitness goals.

Form and Fit

Running isn’t just a case of lacing up your kickers and hitting the pavement. If you are going to run regularly, proper form is going to reduce risk of injury and also help you get the most from your runs. There are lots of tips online to help you achieve and maintain proper form when running. Check out video tutorials for the best advice. And be sure you wear the right type of shoe. You can find tips online for this too.

Start Small

If you’re new to running, chances are that you’re not ready to start out with miles and miles at a time. Instead, you should aim to start low and build as you gain endurance and speed. Start by running short distances at an easy pace and then add time and increase your speed as you become more comfortable with running. Going too hard or too long right away increases your chances of suffering an injury.

Commit to a Routine

If you’re serious about becoming a motivated runner, it’s vital to create a routine that you can stick with. Perhaps that means running for 30 minutes 5 days per week or perhaps it means running for one hour, 3 days per week. Whatever works for you is what you should choose. Creating a routine you can’t fit into your lifestyle sets you up for failure and keeps you from achieving the fitness you’re after when you decide to start running.

Run with a Partner

Sometimes it’s more enjoyable to exercise when you have someone alongside you. Choose a running partner that you like spending time with and who has similar abilities to yours. That way you can run at the same pace and both get something out of the workout. Experts say that the ideal running speed for novices and intermediate runners is fast enough to elevate the heart rate, but slow enough that you can carry on a conversation while you run. Having a partner is also a great way to stay accountable – you wouldn’t want to let your running partner down.

Commit to a Race

There are running races held in cities and towns all over the world, so committing yourself to one can give you a goal to reach with your new running routine. Whether it’s a 5K or a marathon, signing up means being ready and that can only be achieved by training and practicing. If you’re worried that you might slack off, having a race coming up is a great way to stay on track.

Take Care of Your Runner’s Body

A dedicated runner will fuel his or her body with the right foods. That means limiting your intake of junk food, soda, fast food, and desserts and filling your body with complex carbohydrates like fruits, vegetables, and whole grains, as well as lean protein from foods like chicken breast, fish, eggs, beans, nuts, and seeds.

All said, running is a superior form of exercise that is worth a try for most people. However, it’s important to be ready first so that you can run safely, as well as get the most out of each of your running sessions.

Using a treadmill to train for competitive running

Training for competitive race at certain times of the year present peculiar challenges. For example, individuals taking part in competition scheduled for the spring must do virtually all their training the preceding winter. Training for competitive running outdoors in freezing cold winter temperature is the main challenge that must be overcome. The heavy winter shoes and having to wear several layers of clothing to keep warm also hinder good workouts at this time. The icy roads and the fewer daylight hours do not help as well. For most people, the obvious solution would be to train on the treadmill indoors.

Advantages of Treadmill Training for Competitive Running
Apart from having to overcome the inclement weather conditions during winter, training for competitive running on a treadmill have other advantages. It is easier to run on a treadmill since there is no headwind to fight against. You can also get in form for a competition by gradually increasing your running tempo until you reach the pace you wish to attain on the race day. This can be achieved by increasing the speed on the treadmill until you hit your target pace. 

Your lactate threshold normally increases as your tempo get higher, forcing you to hold your pace for longer and longer. Treadmill training provides a predictable platform, rather than the variable terrain that a runner faces when training outdoor on rugged surfaces. You can read treadmill reviews at Shop Farinellis, in order to identify the best treadmill for your own needs.

Treadmill Training Ideas
It is possible to get a good hill-like workout on the treadmill. Uphill running activates more muscles than exercising on level ground at the same relative intensity. By using the ‘incline’ button on the control panel you can simulate the condition of running on a grade. Although it is harder and your pace is slower than running on a flat surface, you can build stronger leg muscles and increase your fitness level significantly. 

It can be boring to train on the treadmill for prolonged periods, and yet this is essential, especially if you are training for a marathon competition. One way of overcoming this is to look for a training partner who can help keep you on track while those long sessions go by. You can engage your training partner in a conversation during these sessions if you are working out on treadmills next to each other. Just ensure that you are not running so fast that it is difficult to keep up with your conversation. 

Another idea is to go into a competition with your training partner if both of you are of similar running ability. This keeps you motivated and helps you train for much longer on the treadmill than if you were training alone. Music can be uplifting. Listening to some of your favourite songs while on the treadmill can help you overcome the boredom. You can invest in a good music player, tune your TV to a music channel or even use your phone. Above all, you should add variety to your training sessions by experimenting with different programs available on your treadmill. The longer the distance you have to cover on the race day, the harder you have to work out on the treadmill. However, when you eventually hit the road on the day of your big event, it should be much easier than your time on the treadmill. 

Health and Fitness Benefits of Running
Running is one of the most effective ways of exercising the heart muscle and energizing the circulatory system. It is therefore not surprising that people who run regularly are less prone to cardiovascular events such as heart attack and stroke. 

Similarly, by improving blood flow to the brain, running increases mental alertness and enhances ability to cope with stress. Elderly people who engage in regular running exercise are able to ward-off or delay the onset of age-related cognitive decline 

Running is also great for burning calories and shedding excess weight. Running regularly keeps obesity at bay and makes the individual less vulnerable to cancer-related illnesses. In addition, running builds leg muscles, keeps the body mass index in check and prevents knee pain by taking off the extra body weight on the knee joints.

Are you ready for competitive running?

There is a time in the lives of many when they begin to look at the people around them and notice that many of them are spending a lot of their weekends doing competitive running. This can them cause them to wonder if maybe this could be a thing that they would enjoy too after all the people doing it do look great and those medals all look amazing, why shouldn’t they give it a go?

Many don’t because they find the thought of getting themselves fit enough for a race too scary, so they talk themselves out of trying. If done the right way though, getting ready for a race can be fun and an incredibly positive experience. Here are some tips that will help a new runner get to that starting line.

Scheduling runs

The hardest part, really, is getting started. To make sure that runners do get theselves out there it is best to schedule in those runs on their calendars and treat them like they would anything else in their schedule. Nobody would push back a meeting because they need to nip to the store, for instance, so runners shouldn’t be tempted to sacrifice their run when things go a bit haywire either. Those who have their running schedule in their calendar should find that it stops them from agreeing to do anything else when they are meant to be out enjoying a run.

Runners should take it as slow as they need to

Nobody expects a new runner to jump straight in and win their first race, in fact, the people around runners generally only expect them to do the best that they can do. Times are important in races but what runners enjoy the most, especially at the beginning of their running career, is just the knowledge that they completed the distance. It is Ok to worry about times later when runners become more accomplished but it is no big deal when runners are starting out. In training, a new runner should start off as slow as they need to. If they really push themselves, they won’t enjoy the experience and this might stop them from carrying on with the sport. 

What is Success?

Runners should decide for themselves what is achievable for them. It is no good setting up a schedule where they are out running 5 days of the week if they really can’t manage that. Before they pencil in a schedule it is a good idea for new runners to sit down with the people in their lives who will be affected by their new pursuit and really decide what is manageable. That’s where success is, in setting goals that can be achieved because they have been thought through rather than allowing failure to seep in because goals are off track. 

Record progress

Many runners use an app to track their progress and it could be argued that this is one of the most positive things a new runner can do. There is nothing quite like the proud feeling runners get after they have been running for some time and look back at where they started from. Seeing progress physically recorded in times and distances is such a great motivator. 

Think about joining a group

Group runs are great for boosting that competitive edge. A runner might, for instance, find themselves pushing a bit harder to beat that person in front or just the camaraderie might help them train a little harder or run a little bit further. Plus, there are all the benefits of building a new social network and having a supportive team around you.

There are many groups out there offering to help beginners and they really do work. The thought of joining one straight away might be daunting but really, everybody is in the same position. By getting into a group a runner can be race ready before they know it and they probably won’t even notice all the hard work they have put in because they have been having too much fun.

Great Lakes region running

The Great Lakes region offers a wide selection of great routes for runners. This is an area where it’s possible to both run and enjoy the view!

Runners are drawn from far and wide: those of us who are fortunate to live in the region can sometimes forget that the beauty that we see on a daily basis isn’t always replicated elsewhere. So, where you are a local runner, or someone from further away, you are warmly welcomed here!

As you’ll appreciate, the Great Lakes and surroundings cover a huge area. In total, the experts tell us that the area here is more than 244,000km squared. It’s probably enough to say that this is a lot! The biggest of the lakes if the appropriately named Lake Superior, at more than 31,000 square miles.

We occasionally get runners who say that they’d like to run around the lakes as a whole. Well, good luck with that! It might make for an interesting endurance event, of course. Local races tend to be of shorter varieties, intended to appeal to all ages and ability groups. Although you don’t need to take part in races to make the most of the experience, we find that many people love to take on the challenge.

One element that many of us have found over the years is that we actually run faster than in a race than when training. To some, this may make little sense. A study was conducted relatively recently at the University of Essex, which offered some interesting pointers as to why this might be the case.

What the study did was to measure performance in solo (training) mode, as opposed to when in competition. For the purposes of competition, a virtual opponent was added. It was discovered that performance improved measurably in competition. So how did the scientists suggest that this was occurring? In essence, they believe that competitors are more willing to push themselves in these circumstances. In particular, the threshold for acceptable levels of pain seems to be raised.

We love that insight, especially since it seems to reflect our own experience. But it needn’t mean that you must run in races. If you’re happy simply enjoying those recreational runs, then by all means continue. After all, running will be helping to maintain and improve your fitness levels. It is most definitely to be encouraged.

Turning to the specifics of life near the Great Lakes, where are the best trails? Well, the good news is that they are spread far and wide. In fact, you can’t go too far wrong. Events take place all year round, but let’s highlight some of the very best:

Tahqua Snowshoe Race

Taking place at Upper Tahquamenon Falls in Paradise, Michigan, there are two distances available here. So, for those wanting a great start, the 5km race is a wonderful opportunity. If you’re looking to push yourself that bit more, then why not tackle the more challenging 10km race?

The tree-lined 5km course is used for both races (with two circuits for the latter). Each winter there’s plenty of snow in this location, making it absolutely perfect for the Snowshoe Race. You’ll enjoy the stunning scenery too.

You can further details online at the Great Lakes Endurance website.

Grand Island Trail Marathon

The Grand Island Trail Marathon represents a more complex challenge, with distances including 50km, marathon and half marathon.

If you’d like to take part in the 50km race, then you’ll need to be prepared for an early start. Get there for 6am and depart from Williams Landing.

About the LARC

The Lakes Area Running Club (LARC), established in 1978, serves runners in southeastern Wisconsin with support and information about the sport of running. It is comprised of over 100 athletes of all ages and abilities.

Enjoy running in spectacular scenery

The club’s primary fund-raiser is the John Jantz Memorial “S-No-W Fun” Run, held in January each year. The five-mile road race is held in the Lake Geneva, Wis., area, and attracts 700+ runners from all over the world. Profits from the race are used for scholarships for area high school seniors who plan to run at the collegiate level.

Other charitable projects have included grants for underprivileged children to attend camp, running camp tuition for promising young athletes and grants to athletes who have become disabled due to accident or illness. The club also provides free scoring assistance for area charity runs for churches, civic groups and a breast cancer screening program. LARC hosts fun runs on Tuesday evenings at various locations in Walworth, Racine and Kenosha counties.

Other club activities include: carpooling to races, weekend fun runs in the winter, trail runs and the summer “Whimpathon” competition.

And above all, it is a friendly, non-competitive group that you will enjoy being a part of.