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Distance Running Program .pdf



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Author: Alan Terry

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Distance Running Tips And Instructions
7 Excellent “Distance Running” Articles
Compiled by: Alan Terry

Click Here To Choose The Right Distance Running Program For You

Table of Contents
All About Distance Running: Pick the Right Running Program for You! ...... p.3
How to Train For Long Distance Running …................................................. p.5
Invest In A Distance Running Watch And Exercise Outdoors ….................... p.6
Best Running Shoes For Marathon And Long Distance Runners …............... p.7
Nutrition and Distance Running …................................................................. p.9
American Distance Running Legends …........................................................ p.11
Valuable Long Distance Running Tips …....................................................... p.13
Recommended Sites …................................................................................... p.16

Article # 1
All About Distance Running: Pick the Right Running Program for You!
By: By D. P. Brown
People everywhere are looking for ways to get in shape. Whether it is done by hitting the gym
and pumping some iron or setting up exercise equipment in the privacy of their own home,
getting in shape is the goal. One of the best ways to accomplish getting in shape is to
consider long distance running.
It is a well known fact that running is a great way to jazz the metabolism and get the heart rate
where it needs to be in order to burn excess fat. Running is also a great way to get in shape
and keep the body in tip top condition. You can also practice this sport at your leisure without
a huge investment in equipment. Long distance running training is something most anyone
can do at minimal cost. The only downside to running is being dependent on weather
conditions.
Some timely distance running tips when faced with those weather conditions can go a long
way in minimizing potential injuries. From choosing the correct distance running shoes to
applying distance running advice, if this is something you think you might want to try, learning
the proper distance running technique, regardless of weather conditions, is a great place to
start.
For example, if you are taking up running during the fall time of the year, one thing you will
notice is the difference in temperature conditions compared to the hot summer months or cold
winter time of the year. Fortunately, distance running books are available to educate those
who need to prepare for whatever the weather conditions are when going out for a run.
If you are going to run during the summer months, the number one thing to keep in mind is to
not become dehydrated. Because it is hot outside and you will be sweating, it is important to
have plenty of liquids available to drink during your run. If you don't stay hydrated, you could
end up experiencing anything from temporary discomfort to bodily overheating, resulting in
some very serious problems that could land you in the hospital. Keep in mind, the stomach
can only absorb small amounts of liquid at a time, so it is vital that you consume a constant
supply of water throughout the run and not attempt to drink it all at once. Keep feeding your
body liquid throughout the run to gradually replenish the water you will be losing through
evaporation and sweating.
If the part of the country you live in experiences colder winters, running during that time of the
year requires other considerations. For example, the colder weather can hinder you keeping
your muscles warm enough. If increasing stiffness is allowed to occur, injury can be the result.

The colder weather makes the muscles less flexible and thus more susceptible to trauma. If
you can't avoid running during cold spells, you would do well to invest in running gear
designed to keep you warm.
Apart from weather conditions, the type of running equipment is important to stay safe and
protected from the elements. The type of running shoe can have an impact on how well you
can run. If the weather brings snow or icy conditions, the shoes need to provide proper
traction so you don't find yourself slipping and falling.
It is also worth considering purchasing a good pair of athletic pants designed to wick away
sweat while also keeping your body warm. Because the winter months often provide the best
conditions for breathing fresh, clean air, many runners look forward to long distance running
during this time of year to enjoy the fresh air and bright sunshine.
Regardless what time of the year you choose to go distance running, there will be times you
simply won't be able to make it outside. That being the case, you will have to either hit the
gym or have equipment at home to run on. This is where the treadmill comes in handy. As it
provides a safe alternative to running outdoors, it also enables the runner to stay in shape
even the weather conditions don't warrant them running outside.
Running on a treadmill will provide you with the capability of keeping your strength and
endurance levels up while waiting for the weather to improve. In addition to this, running on a
treadmill is often easier on the knees than when running on pavement. This being the case,
many fitness gurus recommend alternating between outdoor distance running and running in
place on a treadmill inside.
Whether you are considering middle distance running, are a distance running beginner, or are
thinking about distance running and weight loss that comes from it, applying these tips before
setting foot outdoors or on the treadmill can ensure a safe and profitable venture when
entering the wonderful world of distance running!
If you have been thinking about taking up distance running
[http://www.learninglifeebooks.com/products/All-About-Distance-Running%3A-Pick-the-RightRunning-Program-for-You!.html], we can help! You don't have go it alone. Simply visit
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Article Source: http://EzineArticles.com/5513320

Article # 2
How to Train For Long Distance Running
By Joy C. Harrison
In order to succeed in long distance running, training is definitely required. Having a fit body
with enough stamina to keep going is important, as are several other aspects to running for
several miles at one time. If you are interested in training for your first marathon or your first
mile run, here are some necessary ways to get ready to run!

1. Have the right equipment - making sure that you have the right clothing is crucial, not to
mention the right shoes. If you are running in cooler weather, you want to make sure you
dress in layers to keep warm, but not too heavy. A t-shirt with a long-sleeve shirt or
windbreaker over it should be just fine. You also want to stay away from cotton, as that tends
to absorb sweat and weight you down. There are many clothes designed for runners that
"wick" away the sweat keeping you cool at all times.
2. Stretch and Warm-up - In order to prepare your body for a long run, stretching will help
lessen the chance of injury or cramping. It warms up the muscles and blood flow making it
easier to run. It's suggested that you stretch for 5-10 minutes, and then also walk for 10-20
minutes after you've completed your run to cool down your muscles.
3. Carbs! - Believe it or not, long distance runners rely on good carbs to fuel their body for the
best performance. Good carbohydrates can be found in potatoes, peas, corn, apples, carrots,
cereal, raisins, and more!
4. Plan ahead - If you have never run before, running a marathon that is one month down the
road isn't exactly in your plan, whether you want it to be or not. It takes time to build the
strength, energy, and stamina to run a marathon. Some long distance runners actually train
for a year before the marathon just to make sure their body can handle it.
The writer is a contributor for Christian Colleges Online & Doctorate Degrees Online, and
identifies hundreds products & supplies on the internet.

Article Source: http://EzineArticles.com/5008210

Article # 3
Invest In A Distance Running Watch And Exercise Outdoors
By Owen Coleman
If you are looking for the right application to measure your running distance and track
improvements, consider investing in a distance running watch. Distance running watches are
the perfect alternative to limiting your workouts to a treadmill or elliptical. By giving you the
tools necessary to track anything from heart rate and calories burned to speed and distance
traveled, you will not longer have to stay indoors to know the efficiency of your run. When you
are comparing distance running watches, be sure to compare not only price but also the
product features. With several different options with advanced technologies, it has never been
easier to route the perfect running path and tackle your fitness goals with the right preparation
and determination.
While several phones, such as the iPhone, have their own distance monitoring features, most
would prefer an application that fits snuggly on their wrist and is not susceptible to damage
from perspiration. While you may be concerned with the actual distance of your run, there are
several different tools that will track your pace statistics and intervals as well. If you are simply
trying to get fit, or you are preparing for an upcoming competition, the distance running watch
could be the perfect investment for you.
Some more advanced distance watches designed for running will incorporate GPS map which
will help you map out the perfect route for your next job based on whether the roads are on an
incline, decline or level. With these nifty tools, you can start with less challenging routes and
then gradually move up to a more intense workout. While some prefer doing their exercise
sessions indoors, many prefer the scenery or the outdoors when weather permits. If you are
trying to enjoy mother nature and stay healthy at the same time, search for running watches
online and monitor your improvements. When looking for the best running watch review, make
sure the user has general knowledge of the products and lists both the pro's and con's of
each product.
Owen has been promoting sports and his favorite running shoes for many years and enjoys
writing about his experiences with Distance Running Watch. To find out more valuable tip and
tricks of how to get the best out your Pose method of Running including running styles and
running gadgets, please visit his website Pose Running Method.

Article Source: http://EzineArticles.com/5402188

Article # 4
Best Running Shoes For Marathon And Long Distance Runners
By Patricia A. Jones
In the broad arena of marathon and long distance running, the unsung heroes of these
sporting events are really the athlete's shoes, strange though that may seem. They support
the runner for hours at a time, providing comfort, stability and grip, and help to keep the
athlete's posture and physical health the top priority. For competitive runners, getting the best
running shoes that your money can buy is one of the biggest, most important investments that
can be made. There are several tips available that can help smooth out the processes of
selection, maintenance and more.
Marathons and Other Popular Sports Involving Running
The marathon is one of the most popular and well-known long distance running events. The
official distance for a marathon is 26 miles, 385 yards, which was only standardized in the
year 1921 although marathons have existed for years throughout history. Many people also
enjoy long distance track events, which are strenuous and require entrants to conserve
energy. Stamina is the key for long distance runs, rather than speed, and running for long
periods requires the best running shoes possible.
Why Good Running Shoes Are So Important
Marathons, long distance track races, sprints and all other running-related athletic activities
are extremely hard on the bones and muscles of the feet and legs. Without the proper
protection, shin splints, sprains, bone breaks, chronic pain, blisters and many more
unpleasant side effects could be a result. In addition to this, running for long periods of time
can cause a build up of dirt as well as the absorption of increasing amounts of sweat. When
the dirt and moisture is not properly wicked away from the skin, a potentially dangerous
bacterial or fungal infection could occur.
Current Premium Running Shoes for Competitive Activity
There are a few different brands on the market today that offer the best running shoes
available for the serious athlete. One such brand is Nike, with their newer model, the
Compete 2, which is substantially cushioned for long-term comfort and support. An attractive
and streamlined offering from Asics, the Gel Kayano 16, features the ComforDry liner for
superior moisture absorbancy, and premium ventilation. The Gel Kayano also features
strategically inserted Forefoot GEL systems for ultimate support and comfort.

How to Choose the Best Running Shoes for Competitive Sports
When choosing a pair of running shoes for competitive purposes, long-term support is the
most important aspect to consider. It is important that the shoes can sustain the runner
comfortably for a long period of time, while simultaneously managing moisture and
maintaining good posture. Always try on the shoes before purchasing them, and when doing
so, wear the socks that would normally be worn during the running.
With the upcoming season of marathons, track events, and other running competitions,
getting the best running shoes your money can buy is going to be a high priority. Always be
sure that the shoes are comfortable and well-fitting, as well as easy to maintain and machine
washable. With a supportive, durable and comfortable pair of running shoes, running that next
marathon will be a fun and pleasant endeavor.
Every runner needs the right equipment and apparel for their comfort and safety and you can
find details of the best running shoes and other equipment when you click on the link. If the
weather is too severe for you to train outdoors we also have details of a good selection of
running machines for you to view.

Article Source: http://EzineArticles.com/6122962

Article # 5
Nutrition and Distance Running
By Kian Kak Ong

Distance runners need carbohydrates for their nutritional needs in the endurance sport of
distance running!! Unlike other sports people, distance runners need carbohydrates for their
nutritional needs in the endurance sport of distance running. While other sports like, say
weightlifting that rely mostly on proteins, runners depend heavily on carbohydrates.
The main reason, of course, is that different sports have different goals. Weightlifting, for
instance, puts a heavy premium on proteins because proteins help build muscles and bulk up
a person body better and faster than other food. Distance running needs food that builds
stamina and strength.
Carbohydrates
One of the most studied topics is the role of carbohydrates in sports performance. Most
practicing sportsmen now know that carbohydrates are best for strength and endurance.
Scientists are now also taking a look on the link between low carbohydrates intake and
exercise-induced free radicals that leads to impaired muscle function. Every athlete knows
that carbohydrates can improve endurance, while the lack of it reduces glucose supply to the
muscles which, in turn, leads to fatigue.
Fatigue is normally seen as the loss of the body overall force-generating capacity. This may
be caused be a lot of reasons, but scientists believe it is the loss of muscular ATP, a highenergy molecule that fuels muscle contraction generated by glucose.
A high-carbohydrates diet while training ensures a good store of muscle glycogen long before
competition time. Glycogen, the body抯 carbohydrates store, is the fuel for endurance. The
carbohydrates could be taken in as fluids (such as juices) or in solid forms (fruits or starches).
However, a long and hard exercise sometimes drains the muscles of stored carbohydrates
(glycogen). Eating right away (the best time is within the first hour) food rich in carbohydrates
combined with protein is best. The proteins would help in muscle repair broken by the
strenuous exercise.

Commercial energy bars both have carbohydrates and proteins but they are expensive and
mostly tasteless. A peanut butter sandwich is okay, washed down with some sports drink.
Best, of course, would be some cereal with nuts and dried fruits in them.
Fluids
No other factor is more important in the success of a distance runner than maintaining
enough fluids in his body.
Running, in training or in competition, produces body heat more than in normal
circumstances. This heat is then released through sweat, which in turn, depletes the body's
fluids. When the body is dehydrated, general fatigue sets it.
To maintain the body water status, runners should develop the habit of regular and fixed fluid
consumption (every 10 to 15 minutes) during practice runs, whether thirsty or not. The
amount is around one-half to one litre of fluid per hour on mild conditions. (The amount should
be more, of course, if conditions are more severe.)
In hot and humid conditions, a combination of water and sports drinks (to provide
carbohydrates and electrolytes like sodium) is best.
Fibers
During scheduled runs (practice or competition), many runners suffer from bowel problems.
One way to avoid this is to stay away from food high in fiber content as well as those rich in
fat.
You can also buy commercial liquid meals formulated for athletes and convalescents. Make
sure they have high carbohydrate content. You may also make your own formula using
skimmed milk powder, fruits, and regular milk.
Caffeine
It is not very clear how caffeine appears to enhance endurance performances in athletes. It
could be that it is a central nervous system stimulant. It stimulates the release of adrenaline
that increases heart rate and blood pressure, blood flow to muscles and the release of
glucose by the liver.
Caffeine is found in coffee, tea, and chocolates (cocoa). It is also added to cola drinks and

other beverages. Normally, caffeine is a natural diuretic (with a 31% hike in urine production.)
During competition, however, it loses its diuretic effect but may improve your capacity to have
that extra kick at the end of the race.
All in all, the two things distance runners have to remember about nutrition is carbohydrates
and fluids. These are the top two important nutrition needs for the sports.
For extra information and others distance running articles I recommend you look into
Sneakers Running Shoes website at http://www.SneakersRunningShoes.com

Article Source: http://EzineArticles.com/7048209

Article # 6
American Distance Running Legends
By John Hopple
When people prioritize sports in the United States the top three are usually football, basketball
and baseball. These sports receive a lot of media attention making the athletes superstars
and heroes to many kids. Sports such as distance running don't receive attention and it's
heroes are not known as well.
Distance running in the United States has had many athletes that have achieved legendary
greatness. One such person is Jim Ryun from Kansas. While in high school he was the first
prep miler to break four minutes in the mile. He also won three State mile run titles and set
the high school record for the mile of 3:55.3, which stood for 36 years.
When Jim finished high school he continued to set records on the track. He held five world
records during his career and was named the youngest Sportsman of the Year in 1966. Jim
Ryun was also a three-time U.S. Olympian in the 1500 meters and earned the silver medal in
the 1968 Mexico Olympic Games. Jim Ryun has been a four term congressman since retiring
from the sport.
Billy Mills is another hero in our sport. Billy is a native Indian who came from an impoverished
background and defied many odds to be successful. He is best well known for one of the
greatest moments in Olympic history. At the 1964 Olympic Games in Tokyo, Japan a virtually
unknown American athlete stunned the world by winning the Olympic gold medal in the
10,000 meter race.
With a lap to go Billy Mills was one of three runners that were competing for the Olympic gold
medal, when he was pushed out to lane three. Billy kept his composure and work his way
back up methodically to the other known runners. In the final 100 meters he sprinted past the
other two runners to win the gold medal. After retiring from the sport, Billy Mills became a
successful life insurance salesman and also is a professional motivational speaker.
Our next sports hero is Bill Rodgers. Bill Rodgers is known as the most celebrated men's
distance runner of all time. Bill was a four-time winner of the Boston and New York City
marathon. Track and field News ranked Rodgers #1 in the world in the marathon in 1975,
1977 and 1979. He was also a member of the 1976 U.S. Olympic marathon team.
Bill Rodgers has won many awards including Tiffany's Man of the Year (1989), the New York
Runners Club Abebe Biklla Award (1989), and the Ct. sports writers Alliance Gold Key award
(1994). Rodgers still holds five American records and one current world record. Bill Rodgers

currently is a spokesperson for Etonic shoe company and is the owner of the Bill Rodgers
Running Center. He still runs and has many speaking engagements he attends.
One of the most popular and greatest running legends of American distance running is Steve
Prefontaine. Pre was born in Coos Bay, Oregon and attended Marshfield High School. He
was undefeated in Track and Cross Country his junior and senior year. As a senior at
Marshfield he broke the American record for the two mile run. His outstanding performances
got the attention of Bill Bowerman a legendary coach at the University of Oregon.
Steve Prefontaine attended the University of Oregon in 1969 and became an instant celebrity.
He would fill the University's Hayward Field to capacity with fans that would cheer for him
when he entered the stadium. Pre won seven NCAA titles : three in cross country and four on
the track. He held eight collegiate records and his 3 mile and 6 mile records are still standing.
Prefontaine also broke his own and other American records 14 different times.
After college Steve Prefontaine continued to train and was in the 1972 Olympic Games held
in Munich, Germany. During that race he was content to stay with the pack of runners for the
first two miles. With a mile to go he took the lead and start picking up the pace. With 600
meters to run Pre was passed by Finland's Lasse Viren. Prefontaine gave it everything he had
to stay with Viren, but fell short of the gold medal and finished fourth.
Steve Prefontaine was the epitome of toughness. His confident personality and gutsy
performances was what people were attracted to. Steve Prefontaine was killed in a car
accident on May 30, 1975. It shocked the distance running community world wide. He was 24
years old and was cut down in the prime of his running life. Prefontaine till this day has an
impact on distance running. Many high school and collegiate runners have quotes from Pre
on the back of their shirts. There is also a track meet in his honor every year at Hayward Field
called the Prefontaine Classic.
John Hopple is the owner of Justrunners.com a website that sells running shoes and 4' x 2.5'
cloth Steve Prefontaine Posters. To purchase running posters, go to my website and make
sure to check out other Track and Field posters as well.

Article Source: http://EzineArticles.com/380729

Article # 7
Valuable Long Distance Running Tips
By Ken McCormick

Long distance runners will advocate their sport to anyone. They will tell you how great they
feel thanks to the production of endorphins; they are very energetic and are in really good
shape. When they put it like that, it does sound like a great way to exercise.

You may not think that running is your thing, but it's surprising how many, once they've tried it,
find that they're hooked. Running a long distance in the fresh air makes you feel exhilarated.
You will be on a real high and looking forward to your next one.
I have a few tips for you know to ensure that you get the best out of your running. Give these
a go and see if they are a good for you as they are for me.
First and foremost you must have food and water. These are essential to ensure you stay
healthy as you are running. You need to eat so you have something to burn off and plenty of
water to avoid dehydration.
One thing you must do is have too little food, as when you are running you will start to feel
dizzy and disorientated which can be very dangerous. Too much food, on the other hand,
leads to severe cramps and/or nausea. Eat healthily and your runs won't be plagued by these
avoidable problems.
Long distance running can be lonely, but not if you have your favorite music to run to. This
keeps you going and really encourages you to surpass previous achievements.
Running is a very lonely sport, and some good music to run to distracts you, and you don't
feel as if you are running as far or as fast as you actually are. This is very beneficial and
before you know it there will be more and ore songs playing as you get better at it.
Morning is a popular time for running, the general consensus is that it wakes you up and puts
you in a good mood for the rest of the day.
On the other hand, many find that they have pent up energy after being stuck in the office all

day and the night times are the best time for them to run. There are also those you like to run
through the day. There are no rules, just enjoy yourself.
For more work by Ken, visit his full headboard blog at http://fullheadboard.org.

Article Source: http://EzineArticles.com/3810356

Recommended Sites
Beginning Jogging and Running Guide
The Best Information Source For Beginning Jogging & Running [eBook] - Click Here
Learn How To Run: Successful Running In Your 40s And 50s And Beyond
An Excellent Book For Middle-Age Women And Above - Click Here
The 21 Day Sugar Detox Manual From Balanced Bites
21-Day Sugar Detox Program Manual - Click Here
Paleo In A Box - Nutrition System For Crossfit Athletes
A Great Nutritious System for Crossfit Athletes - Click Here
Paleo Recipe Book - Brand New Paleo Cookbook
A Great Nutrious Recipe Books for Healthy Eaters - Click Here
Athlete Recipes
Over 100 Recipes Sport Specific Meals for Athletes - Click Here

Click Here To Choose The Right Distance Running Program For You


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