If you want to get in shape or just wish to improve your overall health, long-distance running is an incredible option. It's budget-friendly and offers benefits such as strengthening the cardiovascular system and boosting endurance. However, to run longer distances efficiently, you need to follow proper tips and tricks to avoid exhaustion. Don't know what those are? Let's find out!
Part 1. Is It Healthy to Run Long Distances?
Yes, running long distances is healthy as it significantly improves your bone density and heart health. In addition, it helps you with weight management. According to Dr. Dan Meyer, chief of cardiac transplantation at Baylor Scott & White Health in Dallas:
"Any type of aerobic exercise has a positive effect on the heart."
However, don't directly jump into running longer distances. Rather, gradually increase your mileage to ensure you reap maximum health benefits and don't end up with injuries. Many experts suggest increasing your mileage no more than 10 to 15 percent every week to avoid issues like stress or fracture.
Is It Better to Run Long or Short Distances?
Whether to run longer distances or shorter ones really depends on your strength and fitness goals. For instance, if you excel at quicker and high-density workouts, short-distance running might be your cup of tea. It targets your body's fast-twitch muscle fibers, leading to a burst of energy and also increasing your speed during other sports, such as baseball.
On the other hand, if you look forward to boosting your stamina, you should definitely opt to run longer distances. It focuses on slow-twitch muscles that efficiently utilize oxygen and keep you powered up for an extended period. You enjoy better concentration and enhanced endurance.
Part 2. What Is the 80% Rule in Running?
The 80% rule in running implies that 80% of your weekly running should be at a slow pace and intensity, while the remaining 20% should be high-intensity efforts. This 80/20 rule was first popularized by Dr. Stephen Seiler, a sports scientist at the University of Agder in Norway.
- Beginners can use the 80/20 rule to create a strong aerobic base for future running goals by engaging mostly in low-intensity runs.
- Professional runners can prepare for their competitive goals by personalizing their workouts' speed and intensity as per the 80% rule.
It's advisable to follow this rule when you run longer distances to improve your running economy. This improvement is because when you run at a slow intensity, your body is able to use fat as a fuel source, conserving glycogen for when you need it the most. Know that the better your running economy, the less energy you'll utilize to run a certain distance.
Part 3. What Is the 3-2-1 Method Running?
The 3-2-1 method is actually a workout structure that involves intervals of different durations and intensities. To put simply, in this method, runners do:
- 3 minutes hard running followed by a 1 minute jog, repeat this several times
- Then, 2 minutes hard running followed by 1 minute jog
- Finally, 1 minute hard running followed by a recovery jog
This model is specifically designed to enhance your mobility and strength while maintaining a focus on recovery. You can hit your fitness goals and achieve milestones without feeling burnt out.
Benefits of 3-2-1 Method Running
If you want to dig deeper into the benefits of 3-2-1 method running, here's an overview:
- Targets Every Part of Your Fitness: Intense training and hard running helps build your muscles and functional power. It's a cardio exercise and studies suggest that a cardio session is associated with living a longer life.
- Maximum Flexibility: The 3-2-1 offers incredible flexibility in your workout routine. You may engage in hard, long distance running or do short-distance, low-intensity jogs to hit the mark while still relaxing.
Part 4. How to Track and Improve Your Long Runs Efficiently?
Now that you are aware of whether it is healthy to run longer distances and the different approaches you can adopt, here's an overview of how you can track and improve your runs:
1. Focus on 3 Core Elements
One of the things you can do to track your long runs is to monitor three key metrics: pace, distance, and heart rate. Pace tells you how fast you are running per mile or kilometer.
By keeping a track of it, you can better understand your endurance levels and overall improvement. Distance is actually the measure of how far you've run (the ground you've covered).
You should measure it regularly to oversee your performance and gradually increase your mileage by no more than 10 to 15 percent. Another important thing to look at is your heart rate, which should fall within the low to moderate zone.
2. Use a Sports Watch
We suggest wearing a GPS-enabled watch that precisely measures your pace and distance. If you need a recommendation, then Suunto Run sports watch is the ideal option. This watch is extremely lightweight, weighing around 36 grams. Therefore, wearing it won't make you uncomfortable and seamlessly blend in with your lifestyle.
The AMOLED screen offers swift navigation and crystal clear display. What truly sets it apart is its 12-day battery life, which ensures the watch doesn't die when you run longer distances. You even get to enjoy 20 hours of training time which can be extended to 40 hours by using the power saving mode.
Besides, this watch offers multiple modes including track, treadmill, and trail running. For detailed insights, it tracks your training load, heartbeat, and Training Stress Score (TSS). You can use this data to understand your overall progress and what areas need improvement.
Suunto Run supports sleep analysis as well as Bluetooth so you can jam on your favorite music while hitting your goals. The best part? The stainless steel bezel and gorilla glass keep the watch away from damage, ensuring good ROI.
3. Rely on a Running App
Another option is to use a running app, such as Strava, Nike Run Club, or Runkeeper. Start by downloading the running app on your phone through Google Play Store or App Store.
Set up your profile by entering important information such as gender, birthday, and profile photo if necessary. Next, open the app and start your run.
The app will use your GPS to track your distance, pace, and elevation. You may also get to know about the calories burned, helping you optimize your diet for maximum strength training and running.
Part 5. Tips to Run Longer Distances
Do you know around 50 million people run in the United States alone? Yes, it's true! So whether you want to start your running career or boost your professional marathon performance, here are some tips that you should follow:
- Fuel Your Body: If you think that training is the only way to run longer distances, you are wrong. You should take an appropriate quantity of macronutrients including carbohydrates, proteins, and fats. Have a mix of everything including protein shakes, fruits, and vegetables so your body and muscles can recover after hard running sessions.
- Hydrate Strategically: Dehydration can cause cramping when you run longer distances. To avoid this and maximize your energy levels, you should be properly hydrated. An important scientific study states that on days that you do not run, you should aim for drinking at least 2.5 - 3.5 liters of water per day. If you run for <60 minutes, you should increase this amount by a factor of 1.3.
- Focus on Strength Training: Injuries are a common occurrence when you run long distances. However, you can avoid that by focusing on strength training. Engage in squats, deadlifts, and lunges to improve your muscle strength. Crunches, planks, and sit-ups should also be part of your workout routine so that your arms and shoulders feel equally strong.
Conclusion
Whether you are a professional runner or just starting out, it's important to do proper workout and take a balanced diet to run longer distances. But that's not all; you also need to invest in a high-quality sports watch designed for runners like Suunto Run that keeps an eye on your pace as well as tracks your recovery, sleep, and training load. You can definitely run longer as well as better with it.
