Distance Running and The Olympics

Distance Running and The Olympics

Running traced back to the old days, in fact as humans, we run in most of our everyday life whether for a long distance or a short one. However, in the world of sports, the long-distance race is part of the oldest track event Included in the Ancient Olympics. Any running game where the runner covers at least two kilometres is tagged as distance running. Endurance, stamina, and strength are of essential value in this competition. During the race, competitors must maintain their energies to run effortlessly towards the end of a long race.

Only males were allowed in the 19th century to compete in long distance running in the Olympics game, until in 1928 when a woman was allowed to compete in the summer Olympics. However, women were only allowed to participate in the 800-meters distance race.

 1500, 3000, and 10000-meter event were instituted in 1972, 1984, and 1988 respectively, although, the 5000-meter race replaced the 3000-meter run in 1996.

All Olympic race rules and regulations (both it’s drafting and amendment) are made by The International Association of Athletics Federations (IAAF). Such standards include

  • Olympic distance runners are to maintain their lane from start to finish.
  • In longer distance races (1500 meters and above), runners are divided into two batches.
  • The first batch stays across the inner half of the track and goes first, while the second batch remains on the outer track until the first batch finishes the first turn.

For a country to compete in Olympic distance running events, the runner can complete the race within the Olympic qualifying time. Only three representatives from a country may compete for every race. Olympic distance events have1 to 2 rounds of preliminary runs, in the finals, a total of 8 runners take part in the 800-meter run, 12 in 1500meter, 15 in the 5000meter, and the numbers of finalists for 10000 meters vary about the number of entrants. The race comes to an end when an athlete’s torso touches the finish line.

One of the persons who shook the Olympic marathon world and became the most popular in the marathon world is Deena Kastor, an American and a distance events champion. She holds both national and world records in numerous marathon (including the half-marathon events), and a bronze medal in the women’s division of distance running Olympics in 2004. In 2006, she went further to set a new American marathon record of 2:19:36, which has been the highest noted since the inclusion in the Olympic track, in 1984. Currently, she and Dathan Ritzenhe in (her fellow American) are among the 2008World’sTop Olympic Contenders.

Distance running requires the right combination of talent, track and field skills, ability, speed, strength, flexibility, and stamina. Countries that bring their best running athletes to participant tend to have a better shot not just at winning, but also at setting a record.

In Olympic, distance running tends to dominate the scene. Therefore, the Pressure on runners and marathoners is super intense.

Distance Running and The Marathon

Distance Runner

Marathon is a name gotten from a place in Greece where it is first practiced. Because of its popularity, it stood out amongst other distance race and was once the centerpiece in Olympic but has now replaced with other various field race and fast track that looks more interesting on television.

Marathon training is a bit different from a standard 5, 10 or 12 km race. While preparing for the race, the runner must have to get used to running at a marathon pace for an Extended period.

Long Run

Marathon’s preparation most crucial workout is ‘The Long Run.’ The Long Run is developed by increasing the mileage of the runner once a week until the athlete can run for 2-3 hours generally. Although this increase is to be done gradually and gently, the weekly mileage increase should be about 10 to 20% of your goal mileage and is majorly dependent on the runner’s baseline.

Plans on the weekly distance to be covered must first be made, to help plan the increase accordingly. After which, the runner can begin to include speed workouts.

Marathon pace running

In this type of training, the runner runs at the projected marathon pace. These are tough runs that can go on for about 2 hours mimicking the primary marathon race.

Getting a running partner that runs at the same speed as you, keeps you going and helps to pace your rate during workouts. Joining a half-marathon is also a good idea, but you must ensure you run at your own marathon pace, as it is an effective way of preparing for the main marathon.

Food, fluids, and paraphernalia

During preparation for the real marathon, knowing the kind of food and drinks you are conditioning your body to is essential as it determines how slow or fast your pace during the race will be. Experts have advised you to stay hydrated by drinking fluids every 10 to 15 minutes during the run, whether you are thirsty or not.

Check your body reaction to the type of fluid that served at the race by using it during practice. Sports drinks give a better boost than plain water.

Avoid food that contains fibber; eat more of food rich in carbohydrates.

Choose the gears, i.e., shoes, running clothes, socks, shorts, you are comfortable with, and practice it until it becomes part of you, the aim is for you to be extra comfortable during the marathon race.

Other pre-race preparations

The final long run is to be done two weeks before the primary marathon race and should be about 20 miles (32.19 km) or at least3 hours run. Finally, before you enter the marathon, ensure you take much rest to heal from injuries obtained during pre-race preparation.

Following the routine of the previous runner who broke a record also helps your running ability and keeps you motivated and pushes you to achieve results you would be proud of. Training on Distance running should be done gradually and with no harshness at all.

Distance Running Tools

Distance Running Tools

The Gears

Just like in every sport, preparation for a full marathon means getting the right tools. For those aspiring to reach their goals, you must ensure to get the right gear/tools and accessories that will augment your speed, endurance, motivation, and strength. Here are some gears preparation tips to help ease the stress of you going to look for them yourself.

Running Clothe

Wearing the appropriate running attire will help prevent external running hazards from getting to your body.

We will be starting with running shorts. Remember when choosing a short ensure it is not too tight (which may lead to improper blood circulation) or to lose (to prevent it from falling off your waist). There are two types of shorts runners can decide to opt for

  • Traditional running shorts

This running’s short are not very close but are short. They provide Excellent cooling and comfort. Regular running shorts are designed with microfiber and wicking briefs; although they are a bit expensive, it gives support for distance runners by directing cooling to a specific area.

  • Compression or Cycling shorts

Compression shorts, on the other hand, are mostly used by athletes who do not like their thigh flab poking out because of its unflattering snugness that prevents friction against the thighs.


Distance runners could either opt-in for Singlets, short sleeves, or long sleeves, depending on the weather type and the runner’s preferences. However, do not use tops made with cotton material while tops made with polyester is widely accepted because of its ability to absorb and dry up the sweat quickly, keeping you dry, comfortable, and fresh. For adverse weather, sports jackets are allowed. They help in keeping one dry and warm throughout the race.


Running shoes contributes mainly to the runner’s comfort level. You need to select a pair that fits your type of foot, and allows free movement of the foot muscles. It also shapes the manner at which you run.


Sweating on the feet is common to athletes running a distance of 5 km or more. (Feet) Sweats can make you uncomfortable and could lead to soreness of the feet. Long marathon races require socks with materials that absorb sweats.


Running accessories may include head and wrist bands, hats(protects us from wind), speed monitor. The speed monitor is used for calculating the distance traveled on the course of running and keeping track of the overall time taken to cover a specific range. Accessories eliminate the stress/hassle of using an odometer for measurement.

Hydration packs can also be added to the list of running accessories since it helps you maintain an optimal hydration level.

For female runners, a right bra for sport is essential. It reduces uncontrollable burst movement that tends to stress the burst ligament and can cause pain on the burst.

During the preparation of a marathon, you have to ensure you are comfortable in your choice of chosen gears, i.e., the tops, shoes, shorts, socks, and any additional accessories, when all the selected speeds are on point, then you are a step closer to achieving your goals.

Injuries and Errors in Distance Running

Injuries and errors

In every sport, injuries are always recorded, and distance running is not exempted. Aches must occur whether you are training for a race, or you are running to lose weight, or just for the fun of it. Survey has shown that training errors have led to more than 50% of injuries recorded in the running.

Training errors tend to occur when one takes on much more physical activity than the body can maintain and by constant repetition of a particular exercise that tends to strain the muscles, leading to an injury known as an overuse injury. These training errors are also said to occur when the training routine suddenly changes or change in the intensity level of the practice.

Other training errors include

  • Training Load

 In the running, it is not advisable to move from 0 to 100, i.e., increasing our mileage so fast. This is one of the major causes of injuries in the running. Due to these coaches ensures the athlete takes it slow while building their distance, by doing so, your muscles tend to adapt to the forces they are subjected to…

  • Down Hills Running

Extreme care should be taken when doing the hill training because while running the hills down our heel tends to hit the ground, thereby leading to the knee’s inability to absorb the reactive forces of the earth, which goes further to cause a condition called runner’s knee. Such pains on the knee increase during prolonged sitting or after sitting for a while.

  • Size of Shoe

When choosing the size of shoe used during training, the athlete is to consider if he or she is comfortable, does the pump create a free movement of the foot and muscles of the foot, if no then injuries like a sore foot would occur.

Other common injuries include

  • Hamstring Strain

Research has shown that the hamstrings make up most of the muscles responsible for forwarding movement while running. Once there is an issue with the group of muscles, your flexibility and strength are automatically affected.

  • Shin Splints

Shin splint is a type of injury in which tears begin to occur around the shin-bone. About 15% of injuries that happen during running can be traced to the shin splints.

  • Plantar Fasciitis

Less than 16% of injuries obtained during running are attributed to foot pain. Foot pain occurs as a result of the tearing and swelling of ligaments and tendons of the feet. Such strains are mainly felt along the heel like an achy feeling.

The human body can heal itself, even though it is not realistic in any way to want an injured body to recover fully while still undergoing the activities that caused the injury. The healing process doesn’t just work like magic; it is a process and must take a bit of time. Therefore, try not to get engaged in any training during the healing process, also ensure you visit a physiotherapist for proper checkups during the process of healing, and don’t just assume you are beautiful and ready for a race.

12 Simple Yoga Techniques To Start Your Day

Build your Energy

What is the first thing you do immediately you are awake?
Say you woke up without a nature call. Even without a duty call. You didn’t wake up because your bladder needed to be empty. or your kids were crying or screaming, or you had to take your dog for a walk or were late for work or even late for your yoga class. If we take all of it out of equation, what is the first thing you usually do immediately you are awake?

A. Reach out to your phone?
B. Open your laptop?
C. Drink water?
D. Make your coffee or even get on the bed.
F. Stretch on the bed?
E. Try to sleep more?

So My Question is how do you all start your day?

To be honest, there is no fixed rule of how one would start their DAY. If you type in google “how should i start my day” You will find various articles and ways you can start your day. In fact you will learn how other people start their day and what do they have achieved from following their routines. The only thing that none of them have actually mentioned is about reading your mind and witness your own thoughts and emotions. Because when you do that you can learn about yourself and take control over the mind that is in the autopilot mode. There is always a better way to start your day. Here i will share 12 yoga techniques that can help you start a better day….everyday.

Purpose of Improving Flexibility

  • A Night Before.

    Watch closely
    a. What you consume as your final meal at night and how much?
    b. What thought you have had before going to sleep?
    c. What movie or television show did you watch?
    Depending on any of these your will notice the effects of it the next morning. Specially your mood and thoughts will be re-presented in the morning.

  • On The BED

    Stretch and gently twist your body on the bed, before leaving the bed. The simple ways you can stretch is to curl all your toes towards your sole and flex your ankles. During the night our feet drop (into plantar flexion – flat feet) and the weight of the blanket make it worse. Doing a strong toe curl with dorsiflexion of the ankles will prepare you better for your first foot steps of the day.

  • IRT – Instant Relaxation Technique

    Relax and try to normalize your breath while lying flat on your back. Bring your legs together and hands by the side of the body. Now gradually and successively start contracting the entire body starting form toes, ankles, calf, knee caps, thighs, hips & buttocks, fingers, forearms and arms, Inhale hold the breath, continue tightening your shoulders, neck, face, clinch your teeth, squeeze your eyelids/eyeballs, forehead…tighten..tighten…tighten…R..E..L..A..X……

    Watch an alternate technique here

  • Bridging.

    While lying on the back with feet close and hands under or over head. Inhale and rise the buttock’s and the back. Hold the breath and vigorously contract and relax the anal sphincter and tense the musculature of the pelvic floor for up to 25 times. Exhale while pushing your knees over toes lower the spine and buttock’s. Repeat for 3 times. This will help you lengthen your legs and stimulate the spinal nerves. It will also help prevent slackness of outer anal sphincter, from which many older people suffer.

  • Abdominal Vaccum (Uddiyana Bandha).

    Choose any of the following position – lying, sitting or standing and Slowly inhale as much air as possible, then start to exhale slowly and completely, allowing the back to round slightly. Now without inhaling pull the abdominal muscles strongly inward and slightly upward. This action of mock inhalation will cause a concave hollow to form under the ribs. Try to visualise your navel touching your backbone. One isometric contraction is around 20 seconds or as long as comfortable. Then, while inhaling, relax the muscles and allow the abdomen to expand to its normal relaxed position.

  • Chin Lock (Jalandhar Bandha).

    From a comfortable cross legged seated position Inhale and exhale slowly. While exhaling the next time rise the shoulders slightly and stretch the spine, back and neck. Hold the breath in external retention when the exhalation is complete. Invert the tongue backwards and insert it into the cavity above soft palate. Alternately, you can press the tongue against the hard palate. After applying the lock, maintain the posture while holing the exhalation for as long as comfortable. During the next inhalation bring the tongue down to resting position and allow the head to rise slowly. Relax the shoulder’s.

  • Drink Water.

    Drink 1-2 glass of plain water, Cold to stimulate your nervous system and Warm to loosen up your bowel.

  • Frontal cleansing (Kapalbhati Kriya).

    Sit upright with your legs crossed. Place the hands on the respective knees and straighten the elbows. The shoulders and rib cage will be slightly raised, which allows free movement of the abdominal wall and diaphragm. Breath in an out rapidly in quick succession without pausing between the inhalations and exhalations. The exhalations should be forceful (like in blowing your nose)but the inhalation should be automatic and effortless. KEEP THE MOUTH CLOSE. Go for about 60 strokes in 1 minute and repeat this for 3 sets. This is one of the finest exercise for the lungs. Stagnant, stale air is forcibly removed and fresh clean air is drawn in at much higher rate than normal. More over it cleanses the nasal passage and sinuses. This is an important practice for all nasal allergies.

  • Sukshma Vyayama – Subtle exercises of Yoga.

Yoga Warm Ups Series – 1

Yoga Warm Ups Series – 2
Yoga Warm Ups Series – 3
  • Shanmukhi Mudra (Six Doors)

    Sit with your legs crossed. Place your little fingers under lower lips, ring fingers above the upper lips, middle fingers over nose, index fingers to cover eyes, and thumbs covering your ears. Except nose close everything else, breath in through nose and produce loud humming sound until complete exhalation. Repeat for 3-5 times without releasing the fingers.

  • Savasana / Meditation / Quite Time

Before you start your day sit quite, Set the intentions for the day. What you want to do today, what you want to achieve today. and How are you going to do that. Set the intentions for the day.

What Is Yoga?

  1. Yoga is a mind and body practice with historical origins in ancient Indian philosophy and Hindu discipline. Yoga is a systematic process of bringing the Body, Mind and Consciousness to the reality so you may discover and outshine the true nature of yourself, in other words to move someone towards peace of mind and spiritual enlightenment.

3 Methods Of Yoga

The Yoga involves various methods to attain divinity, along with physical, emotional, intellectual and spiritual development of ones own personality.

  • The Physical methods of yoga involve various āsana (postures), prānāyāma (breath control), bandha (respiratory locks), mudrā & drishti (gestures and gaze), kriyā (internal purification techniques) etc.
  • The Devotional methods of yoga involves selfless duty and social services, listening, singing or chanting to devotional chants etc.
  • The Educational methods of yoga involves self study and reading Veda’s and similar scriptures.

3 Bodily Layers

Ancient yogis discovered that our body consists of three layers.

  • Sthūla Śarīra is the gross body made of flesh and bones veins, blood, muscle, skin, organs, etc.
  • Sūkshma Śarīra is the astral body or pranic body. It consists of mind, intellect, ego and consciousness.
  • Karaṇa Śarīra is the causal body. It is made of only Divine light.

Yoga is not a religion but a road of personal inquiry and exploration.

Why do we teach Yoga?

Just like yoga students, there are a variety of reasons why yoga teachers have selected this profession. When Dr. Abhishek founded Abbysan back in 2007, he did so with a vision to “help clients unite body and mind.” The original vision is now deeply embedded in our core mission to “create a comfortable studio atmosphere for clients to attain Yoga mastery away from the pressure of daily life.” And that same mission and vision remains in place today as we prepare to reopen in Phuket.

Yoga іѕ the ancient art and sacred system of spiritual and holistic healing. Working on all the three bodies, it enables every part of the human system to attune to its essence. In that way Yoga is a unique and powerful system of therapy and enlightenment.

The vast diversity of Yоgа practitioners readily attests that Yоgіс рhіlоѕорhу is one that ѕееkѕ unіvеrѕаl truth and, аѕ such, can be incorporated into аnу belief ѕуѕtеm. Learn more about; “What is YOGA?” from A Spiritual Guru;

Sadhguru – Part 1

Sadhguru – Part 2

Sadhguru – Part 3

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