Getting Set for Distance Running

Getting Set for Distance Running

Training is essential in every athlete’s life. It defines the athlete performance level on the aspect of sports event he has chosen. Whether you are a runner, football player, swimmer, cricket play, or volleyball player, it doesn’t matter because training must be done for the body to be adequately equipped, and ready for the main game. Here is how to prepare you into getting set for distance running.

There are plenty of things to put into consideration when distance running is involved. A runner should have comfortable running shoes, your running log. In the record, you can write all the vital statistics, as you oversee your progress and look out for signs that signify you have to improve. The log consists of daily distance covered, your weight, morning pulse, personal records as regards your run and your daily comments are also crucial because it gives you an idea of your feeling before and after a series. The log also helps you to keep track of when you start feeling any pain. You can then figure out the source of the problem and tackle it.

Moving on, while training of the real thing, you have to put your body in consideration most especially your joints, lower back, feet, ankles, knees, and hips. Make sure you save them for the real thing, straining them before the primary race can affect your success rate. Nevertheless, you have to prepare for the real thing properly, but it should be done professionally, carefully and gradually to avoid confirming the body to stress and injuries.

The treadmill is another speed workout you can rely on when preparing for a distance run. This kind of exercise gives you less strain compared to the road’s practice. Typically anglers on the treadmill are set at three percent higher, but if you want something more challenging, you can gradually increase the angle of inclination.

Nature also affects on training time. Hot summer days leave you dehydrated and take toll of your overall performance. You are training in the morning, before sunrise, and in the evening, after the sun sets. Therefore, you can adjust your training schedule to fit the weather. Training before dawn helps boost your energy’s level, and after sunset helps prevents your body from breaking down due to heat strokes, enables you to sleep well and also stabilizes your blood pressure.

Running in the evening can be risky sometimes before it is dark and cars might not notice you. Therefore, you are advised to wear a bright color and wear a headlamp if possible.

Other than the physical preparation, mental and emotional development is made in getting ready for distance running. Start at a training pace which suits the capacity your body can handle, to prevent muscle strain and joint pains, after which you can gradually employ changes as you go, based on the statistics you have accumulated, start with little steps before taking the giant leaps. Stretching before running is not necessary; you can do so after running to relax the muscles.

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 kilometers 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 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.

Crossing Countries in Distance Running

Crossing Countries

Running has lots of benefits, which includes enhancing you physically by giving you a well-chiseled physique and stimulates the release of endorphins (during the peak of the race) which helps fight pain and stress naturally. For this is the reason, more communities have joined, and are still participating in the fight to ensure running is globally recognized. There have been lots of competitions, shows, and events as regards distance running, one of which is known as “cross-country.”

How is Cross Country Running done?

Let’s get your engine revving by pinpointing what cross-country running is all about. It is merely a type of race done on open-air and over terrain which is natural for example grass. This race can be done as a team or individually and people of different ages are allowed to compete. Cross-country running events occur at a different temperature, especially during winter and autumn. Before joining this event have it in mind to encounter muddy grounds, hill, flat surface, woodlands, and lots of dirt.

Starting off the race

Signals like a horn sound or a gun fired once indicates the competition has, i.e., head to the finish line. Most times in this race teams are assigned their boxes popularly known as bullpen along the beginning area. The bullpen can sometimes be big enough to take the whole team, but when this is not the case, and the space available is for only one runner, then the other side members will have to wait in line for their turn. Each team must consist of 2-7 runners for your team to have an advantage once the race starts; they have to be smart and quick because of people converging on a very narrow path.

In cross-country competition, the loops should be between 1,750metersto 2,000meters with about 400meters to 1,200meters of leveled terrain, i.e., no turning included. This is done to avoid/reduce congestion at the beginning of the race. In the middle of the race, runners are reminded to stay on the path marked and avoid running over the items(such as ribbon, flags, tapes, e.t.c) used as a marker to tell the runners where to turn or go to avoid creating confusion.

Ending of the race

Just like every other type of sport, this also has a finish line (the end) to ends. A chute or funnel usually marks the finish line, i.e., a long walkway made or marked with either rope or flags. This is typically done just to ensure a single file order and to enable proper scoring.

The race is scored by adding up four to five top finishing positions of the individuals in a team.

In cross-country running, it doesn’t just take your endurance and speed alone to win. It takes teamwork meaning every member of your team has to be up and doing. Some persons have advised that team members should run in a group, but this seems to be impossible since every individual has a limit to which their capacity can take thereby making some members of a team lag behind.

Joining The Race

Joining The Race

Distance running is also known as the Marathon race has become a popular form of exercise. However, things to note before joining a distance running includes

Heart conditions:

This is one crucial thing to be considered before one decides to join in on all the fun.

Before joining the race, approval from the doctor is first required. It is advised that those with such conditions are to consult their physician or doctor on the kind of exercise they are to partake in that won’t aggravate the heart condition. It also applies to those who think they are fit and healthy; because feeling fit and confirming you is medically fit are two different things.

Here was a list of men who died in a race

  • Mike Banner was one of the men reported to have died of a heart attack in 2007 while competing in a race. It was said he was unaware he had a rare heart condition which caused his arteries to get clogged during the competition leading to a fatal the heart attack.
  • Running the U.S. men’s marathon Olympic, Ryan Shay, died. At 28, he had an enlarged heart. Even though his condition was made known to him, he decided to use it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his death.

Therefore, before one embarks on any exercise like distance running, medical check-ups must be carried out to ensure one is healthy and fit. Thereby any risks are averted.

Intake of Water:

Measures have also been taken to remind runners to drink while running. However, a substantial number of runners do not heed this advice. But who can blame them? After all, it breaks the concentration and while drinking water is critical, crossing the finish line is on the first thoughts of all athletes find themselves entertaining.

Medical research has shown that when athletes go on a long race without drink or fluid and fiercely guzzle down water after the race, they tend to lose excessive sodium when they sweat when compared to those athletes who take fluid during the race. Low sodium in the blood could lead to brain swelling, seizure, confusion, and even death. Therefore caution is to be taken in this area.

Proper Eating:

Food is also as important as water. Eating the night correctly before embarking on a long-distance race is essential. It is advised to eat food loaded with about 50 percent carbohydrate and fat, oil and vitamins to complement the remaining50 percent. The calories of the diet should not be less than 2000 calories.

Stretching:

Stretching is another essential thing to note before running a marathon. This is to be done to help the muscles fully relax and flexible thereby preventing muscle injuries or pulls while running. One has to do it right also; having a trainer is always an excellent idea.

Distance running is an enjoyable exercise and is safe if all rules are being followed, i.e., medical check-ups, proper eating, stretching before running an adequate intake of water. Its benefit includes burning of fat, strengthening of the muscles and heart as well as regulating blood supply in the body.