In life there are times when we all need that extra push to “Go the extra mile.” Most of the time in all areas of life no one ever achieves greatness or success just doing what is simply asked of them, rather it’s the amount of excellence and hard work that is required over and above the minimum. The inspirational phrase “Go the extra mile” infiltrates the world of fitness and health. Just take a look from the shows like NBC’s The Biggest Loser to the big screen of the iconic American movie Rudy to our cereals like Kellogg’s endorsing Olympians like Michael Phelps story of “going the extra mile!" With spring here, and summer close by, “tis the season of running!” When it comes to the sport of running, many find themselves dreading this exercise. Running is perhaps the easiest way to slim down quickly and provide a great cardio workout. When done properly, and in moderation it can be externally as well as internally rewarding. The famous runner’s high as well as the slender toned physique are direct results to "Go the extra mile.” An avid runner since the young age of 22 , I have seen directly the impact that running has on my well being and of course body. Whether you’re newbie or a competitive runner here are some tips to help you manage and welcome the long distance run. On your mark, get set, and take note!
FIND YOUR MOTIVATION
Training for long distance runs can be mentally exhausting if you don’t have a motivation for your run. Plan your run with inspiration and motivation whether it’s outside in a beautiful setting, listening to your favorite tunes, joining a running group, or preparing to race for your favorite charity.
When it comes to tacking the long distance run, wearing the right gear is just as important as the act of running. Finding the right running shoes, workout attire, and socks to prevent injury, blistering of the feet, and even chaffing of the skin is essential so SPLURGE is a must!
PACE YOUR SELF
Pacing is the foundation for a great long distance run. When your running long distance you need to pace yourself throughout the course of the run, and that may mean going 20- 30 seconds slower in speed. It also may mean listening to your body if you need to stop and rest or even walk during the course of the long run.
The stride is probably the most important factor for making your workout most effective. Leaning into each stride will increase momentum, which then can enable easier and faster movement. The leaning depends on your pace, for example, if your walking, hinge forward slightly from the hips, whereas if your running, move from the ankles.
WARM UP AND COOL DOWN
Every great workout routine or running program has a warm up and cool down. The aim of the warm up is to prep the muscles and the heart for the cardiovascular endurance, whereas the purpose of the cool down is for recovery and to prevent injury.
MIX IT UP
Variety is the spice of life! This is true when it comes to any fitness routine. Transitioning from walking to running during your workout routine, rather then just solely focusing on one will yield maximum results. Try adding short intervals of walking in between your running to blast more fat and challenge your muscle memory to produce lean muscle.
GOLDEN RULE: 10 PERCENT
If there is a golden rule for long distance runners, it is the 10 percent rule. This rule states to never increase your weekly mileage by more than 10 percent from the previous week. The 10 percent principle is necessary because it prevents injury, burnout, and allows the body to gradually get used to running farther distance.
DON’T OVER THINK IT
Often times when we begin a new sport , fitness routine, or hobby we focus so much on doing it right or meeting goals that we lose track of just enjoying the pure act of the new sport or hobby. Although you may want to go the extra mile in running, don’t put pressure on yourself and focus on enjoying your progress along the way. View each workout as a chance to gradually shape both your physical and emotional being.
DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or health condition.