HOW TO RUN LONG DISTANCES
FROM A TEEN TO A LONG DISTANCE RUNNING TEEN
By: Vladimir Melnikov
Dear viewer, Hi! I hope that it was the title that made you want to read this and you didn’t click on this e-publication randomly. This how-to-guide is mainly focused on teenagers from age 13 to 17. However, if you are not in that age range please don’t stop reading, as some information that is present in this publication could help virtually anybody - an ultimate beginner or an almost pro. If you are experienced and can run 24km with ease, but can’t control your speed and remain tireless (which is crucial in 5km races), then you should read this to find out how to improve your abilities even further. If you are the kind of person that decides to call for a cab after running for a few meters, then find out how to motivate and believe in yourself when running/jogging. Even if you don’t fit the description of any listed above, but would still want to learn all the tips and tricks for running long distances - read on. I am p o s i t i v e that it will help you. Name: Vlad Age: 15 China Lives in: Shanghai, Nationality: Russian Experience: , - 6 years of running races (1.5km, 3km ce an st di ng lo 15 - Participated in ) 5km, 8km and 10km 1.5km and 3km - Silver medalist in 5km - Bronze medalist in similar age group) at l ve le ty ci on on (all 3 awards w
What does the How-to-Guide include? ✦ ✦ ✦ ✦ ✦ ✦ ✦ ✦ ✦ ✦ ✦
Equipment list How to begin training Types of training out there Correct running technique Correct breathing technique Warm up and Cool down exercises Sample training program How to prepare for a race How to run a race What to do after a race Aaaand.... That’s.. it. (just so you don’t have to flip through 50 pages of running theory, nobody wants that, right?
What you will need
Running Shoes Have proper equipment on your feet. This may save you some serious injuries in the future. Never run in sneakers or boots or other shoes which are not specially designed for running or sports. If you plan to run in the evenings, wear neon colored shoes, like the yellow Asics above.
Shorts & Tee Run in sports attire. The clothes have to be breathable, quick-dry, sweat absorbent and light. In the winter, wear sports tights underneath the shorts and a long sleeved sports shirt underneath your normal shirt. You can wear a windbreaker instead, if you like.
Gloves + Hat/Scarf It will get cold in the winter, so make sure that you equip yourself with extra clothing. I know that you will get warm when you run, but these items could prevent you from falling sick when you cool down.
Music Player It is more fun to run with your favorite music blasting from your earphones. I love to run to R&B or Hip hop songs. They have a good beat, which could balance your running. It can assist your breathing as well. Have a case for your player that can be attached to your arm. Beware of the cord... Sometimes, earphones may be annoying as they keep falling out. This could be a reason to buy some good sports earphones, like the ones shown on the picture on the left. I recommend Philips earphones.
How to run long distances (for teens)
How to begin You might say, “what do you mean by begin?”. I mean how do you get yourself to run and train without losing interest in the activity all together and moving on to things you like to do more. You have to understand that running helps you in many ways and that you shouldn’t treat this as a chore or something you absolutely have to do to be fit and healthy. Think of running as your best friend - who comes and goes as you wish, if you ever feel like exercising or having fun, go outside (or jump onto a treadmill and run). Take it easy! At first, if it doesn't go as well as you had hoped, don’t give up. Because running is simple and once you get the hang of it, just use it to your advantage. If you think that even the trainings that I proposed are too hard for you, start with speed walking or extremely light jogging. If this is your first time trying this, well I don’t think so, we all ran in one way or another in Phys Ed classes, then seriously increase the level of intensity of your work out following one simple rule. “Slow and steady...” - just like that Turtle used to say.
!@Extra Help@! I think that it would be best if you set targets for yourself. Don’t get into training straightaway. First, maybe you could run 1 kilometer 3 days a week. Then, once you get used to that distance, increase it to 2 kilometers the next week, and so on.
How to run long distances (for teens)
Typ e s of tra i n i n g
READ ON :)
Interval Training Interval workouts are made up of a set of short, faster paced runs over fixed distances, with periods of light jogging to help recover. This type of training helps you improve speed during races. Although there are many variations of intervals, the three basic types are: 1. Repeating - the distance of the repeating running segment does not change . (beginning) Sprint for 20m, jog for 20m, sprint for 20m, jog for 20m. (when better) Sprint 30m, jog 15m, sprint 30m, jog 15m, and so on. 2. Pyramids - the distance of the sprinting segments rises, reaches a peak distance and then returns to the beginning distance. From 10 to 20 to 30m, then decrease to 20 and finish with 10m. 3. Ladders - the distance of the repeating running segments either steadily increases or decreases. From 5 to 10 to 15 to 20m or in the reverse order from 20 and back to 5m. The table below should help you pick the interval you need to run. Distance
Interval 5K
220s Or 440s
10K and Under
880s
10K to Marathon
One Mile
Extras for intervals: Pick something that repeats across a fixed distance such as lamp posts or fire hydrants. Jog until the first one, start sprinting once you reach it, and sprint until the second one, repeat the part a several times.
How to run long distances (for teens)
Fartlek Training It is a type of training that originated in Sweden and in Swedish, fartlek means speed play. Fartleks can be described as speed training that is made up of bursts of speed in the middle of a long distance run. Fartleks training trains your body to run anaerobically (without being dependent on oxygen), gets your leg muscles used to a range of paces, improves your ability to keep running at dierent paces at various distances. Steps to take to complete a fartlek: 1. Run at an easy training pace. 2. Speed up at dierent distances throughout your run. There should be no pattern. Vary your speed. 3. Bursts of speed should be maintained from 15 to 30 seconds to 1.5 to 2 minutes. 4. Recovery time should equal two thirds of your burst time but needs to be faster than an interval recovery jog. Run at 30% of your speed, increase your speed to 50% and keep it for 15 seconds, slow down to 30% and jog at that speed for 10 seconds. Increase speed to 70% and keep it for 30 seconds, slow down to recovery speed (30%) and jog for 20 seconds, etc.
Some final fartlek training tips: Pick out a landmark and run your fartlek at a consistent pace until it is reached.
How to run long distances (for teens)
Endurance Training This type of training is simply running at a comfortable pace for a fixed distance. If you are training for a 5K run, you should be running for 6km every time you train. Train three times a week. If you are a complete beginner, run 6km in less than 1 hour. But as you improve, shorten your time limit. Here’s something shocking, in sporting competitions 5K can be finished in 20 minutes or less. Don’t try to go for that timing straightaway, always think of beating your own time and your own time only.
Striders:
How to run long distances (for teens)
This is a type of training which improves your ability to run comfortably at your top speed. You should run for 20 seconds at your highest possible speed (about 80-85%). These sprints can be done at the end of your run, for example at the end of a fartlek when you are reaching your landmark, or after a normal endurance run when you are nearing your final destination.
Correct Running Technique
Check posture while jogging
Relax hands keep in a clenched fist
ted
stra
ight
no w
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ling
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poin
traigh
Don’t raise your feet too high
Don’t keep shoulders hunched
Back s
Fee t
Look straight
Land midfoot
How to run long distances (for teens)
Keep hands at waist
Correct Breathing Technique Simple! Breathe in.
Breathe out.
Let’s do that again.
Breathe out.
How to run long distances (for teens)
Keep your breathing steady at all times!
Breathe in.
Warm up and Cool Down Exercises I believe that to run long distances, you need to warm up and cool down properly. Stretch your legs, your arms, your neck, your back, your shoulders, etc. Feel your muscles loosen up. A normal warm up/cool down should take you 5-10 minutes. The exercises that are displayed in the images, are just a few of many that you could do on your own.
Stretch your back by slowly rotating your upper body
Stretch your knee, ankle, hamstring. Do both legs.
How to run long distances (for teens)
1 cises Exer
Stret c hams h your kn tring ee, .
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gs.
th le o b o D
Stretch your back by lowerin g yourself backwards.
e, ip, kne gs. your h le Stretch ng. Do both ri hamst
SET 2
Stretc Do bo h your hip , and th leg knee. s.
Stretch your whole leg!
How to run long distances (for teens)
g le is ng g th i nd oin a st e d r u il yo wh ep ght e. e K rai cis st xer e
SET 3
Do an exercise called “high knees”. Lift your legs oneby-one at a fast speed. Raise them to your waist. Do it 10-20 times before a run. This exercise prepares your body to use the muscles you have stretched in combination, to imitate a running motion. Don’t forget to use your arms when you run.
Another good exercise is a “lunge”. Get into that position in the picture while walking. Take a step and drop into a lunge. Take another step and do the same. Do that for around 10 steps.
How to run long distances (for teens)
Sample Training Program Monday
Wednesday
Friday
Saturday (optional)
Jogging only 10 min
Jogging for 10 min
Jogging for 15 min
Jogging for 15 min with striders in the middle and at the end of your run
Week 2 Speed
Fartlek training for 10 min in the middle of your jog. Normal jogging time increased to 15 min.
Fartek training for 10 min with a strider at the end of the run.
Fartlek training for 10 min with a strider at the end.
Jogging for 20 min. (slow down at times if you need to)
Week 3 Endurance
Repeating interval training for 5 min
Pyramid interval training for 5 min
Repeating interval training for 5 min
Jog for 20 min
Week 4 Higher Level Endurance
Optional interval training for 10 min
Jogging for 15 min with 5 min Fartlek training. A strider at the end for 200 meters.
Ladders interval training for 10 min
Jog for 20 min with striders after every 5 minutes. Keep striding for 50 meters.
Week 5 Speed
Fartlek training for 15 min. Striders for 200 meters for every 5 min and one at the end.
Interval training for 15 min.
Fartlek training for 15 min.
Jog for 25 min.
Week 6 Higher Level Endurance
Interval training for 20 min
Interval training for 20 min
Interval training for 25 min
Jog for 35 min non-stop
Week 7 Speed
Jog/run for 35 min. Warm up jog not included.
Fartlek training for 15 min. Interval training for 10 min.
Repeating interval training for 30 min.
Run 3km within 20 min. Jog not included in the distance.
Week 8 Combined
Run 2.5 km.
Run 3 km.
Run 3km.
Run 4km. It doesn’t matter how long it takes you, just try your best
Week 9 Combined
Jog 4 km.
Run 3 km. (you can choose to run 4 km instead)
Run 4 km.
Run 5km. In less than 25 min.
Week 1 Endurance
This is your plan for one training session: • Warm up 5-10 minutes • Jog (40-50% of your speed) 10 minutes • Do the training shown on the table for as long as it says • Cool down jog (40% of your speed) 5-10 minutes • Cool down exercises 5 minutes
Preparing for a race... If you decide that after 2-3 months of training that you are fit enough and want to try out your running skills in a race, here’s some advice. Before running in a large scale race, see what its like to run with another person, a group of five. You will feel different as you are under pressure more. Do not talk while running as it wastes your oxygen supplies and it interrupts your breathing pattern. When you get tired and feel like something is wrong with you physically during a training session/race, stop. Stop running and breathe. Breathe like I showed a few pages ago. Seek medical help if you feel an unknown pain. Don’t have high expectations on your first race if you are a beginner. Take it slow and you will achieve excellency in running. When racing, you are finding things you can improve about your skill. You will know what to implement into your training sessions. It’s okay to skip some trainings and don’t overwork yourself. Before following my training program, do some research and find the one that’s better for you. I repeat: don’t use my program straightaway.
A day before the race: Don’t train. Do a few light stretches in the morning and before you go to sleep, but that’s it. Get lots of rest! Eat meals high in carbohydrates a few days before the race. Avoid fatty, fried foods. Don’t consume junk food. Personally, I am not a fan of sports drinks. To me - water is the best drink for sports. If you think that sports drinks are fine, then that’s okay.
How to run long distances (for teens)
Running a race... 1.5 KM RACE (for somewhat experienced runners) • Beginning
Don’t be the alpha of the running pack. Stay in the middle of the group in the beginning, thus allowing you to measure your opponent’s skills. If you stay patient, you will notice that many will lose their breath on the first 300 m, making it easy for you to overtake them later on. • After 500 m Build your way up in positions until you reach the top 4 or 5. Observe the people in front of you. Once you feel tiredness creeping over you, lay your eyes on the shoulders of the runner in front of you. This will give you motivation and a possible distraction from your weariness. • Last 400 m
Forget about everything around you as you reach the final 400 or 300m. Use the help of striders that you implemented into your trainings. Exert all that reserved energy now. Run until the finish line. Just you and the finish line.
How to run long distances (for teens)
Running a race... (cont’d) 5 KM RACE (for anybody) • Beginning
Many times, 5 km races are “fun runs” in many running galas/ events. So there will be a large group of people there running with you. Stay focused on yourself and don’t be nervous. You will feel anxious to start. Start running. Run at 45% of your speed. • After 2 km If you feel that you can easily overtake another runner by speeding up a little, then do it. The runner will most likely speed up with you to keep his/her position. Look confident and run at a constant pace. Eventually they will drop back as the pressure will wear them out. • Final km It is surprising how many still have the energy to charge at the last kilometer to reach the finish line. That last bust of adrenaline can support you for around 400 m, so build your speed up starting from the final km line.
How to run long distances (for teens)
After a race... 1.
When you cross the finish line, DO NOT sit, DO NOT crouch, DO NOT lie down. Stand and breathe. Walk around. Get the oxygen back into your bloodstream. You might go unconscious as your body will shut down after a long run. Do a cool down stretch to avoid painful muscle cramps on the next morning (you will still get cramps, so be careful).
2.
3. If possible, go for a swim on the next day. Loosen up your leg and arm muscles. Rest if you feel extremely tired.
4.
Eat nutritious foods to replace glycogen storage. Don’t eat too much. Drink lots of water!
It would be good to get massages.
How to run long distances (for teens)
So... is that it? Yes. Yes that’s it. But I want to review and summarize something. So what exactly is “running long distances”? It is: 1. Getting equipped 2. Warming up 3. Training 4. Correcting your breathing technique 5. Perfecting your running technique Now, I don’t know what your aim is. Maybe all you want to do is be able to run 5km without stopping. That’s a good aim too and maybe eventually when you are confident enough, you will enter a race. And that’s when pages 16-19 come into play. You will have to be prepared to run a race and know what to do after running one. I wanted to make this how to guide as informative as possible and to cover as much ground on the topic as I could. I hope that this helps you in running.
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How to run long distances (for teens)
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References URLs: Luff, Christine. (2012). Tips for proper running form. Retrieved from: http://running.about.com/od/howtorun/tp/runningform.htm Ray, Jeff. (2013). Running workouts - Training Tips and Tricks. Retrieved from: http://www.therunningadvisor.com/Training.html Liberman, Art. (2013). Preparing for the long run. Retrieved from: http://www.marathontraining.com/marathon/m_longr.html Mahalo. (N.D). How to run long distances. Retrieved from: http://www.mahalo.com/how-to-run-long-distances/ Books: Lauren Smith. (2012). Show Me How: 500 Things You Should Know, Harper Collins Publishers
Photography by Maria Melnikova Model - Vladimir Melnikov Author - Vladimir Melnikov Drawings by Vladimir Melnikov
All rights reserved. ©Vladimir Melnikov 2013 Not used for commercial purposes.