Distance running training
Looking for something to scratch that long distance running itch? Or are you coaching running? The articles below provide you with distance running workouts and tips on long distance running. In a sport where fitness training is central to success, the running techniques detailed here will get you to the finish first… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Articles
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Improve your distance-running performance
Explosive type strength training enhances distance-running performance
Sports Injury: Distance Running
Bleeding risk for ultra runners
Body Fat and Running Performance
Optimum Running Performance and Body Fat Levels
Sports Training Exercises And Techniques To Increase Your Jumping Ability
Increase Your Jumping Ability: Tips To Help Your Sports Training
endurance, ergogenic drugs, hydration and vibration
Acceleration Training for Peak Performance
learn how to increase speed to make a quick getaway
Core strengthening to keep your spine in good shape
Can altitude training help endurance athletes reach new heights?
Building Speed Before Endurance: time to turn convention on the head?
Does glucosamine really work?
Time Efficient Running - run less to run faster?
Running efficiency training ideas
Slow Training: Why long, slow training runs may be best after all
Muscle Cramps : No link between hydration and cramps
Caffeine dehydration : Caffeine and alcohol - just how dehydrating are they?
Hydration : How to calculate your personal fluid needs
Gastric Emptying : How variable-intensity exercise slows gastric emptying
Metabolic Rate : The metabolic impact of exercise - or how your body works out while you put your feet up
Endurance and resistance training: New findings on the 'interference effect'
Endurance muscles: Why endurance athletes cannot afford to ignore the vital contribution of fast-twitch muscle fibres
Carbohydrates: Forget fancy supplements - carbohydrates are even more important than you'd thought, for strength as well as endurance
Distance runners: Running is a poor man's sport: Bruce Tulloh on the inexorable decline in Northern European endurance running
The Peak Performance index of back issues
Altitude training effects: is altitude training a waste of time and money?
Strength endurance: Power without mass: how strength and plyometric training can boost endurance running performance
Drugs in sport: From EPO to gene doping: Ron Maughan on the ceaseless quest for the undetectable magic bullet and the sterling efforts of the 'good guys' to stay ahead of the game
Running stitches: New thoughts on stitch
Marathon world record: The day of the two-hour marathon
East African running: an alternative explanation for the East African dominance of distance running
Distance running veterans - Is ageing inevitable - or simply the result of 'detraining'?
Risks of long-term detraining for endurance athletes
Marathon runners: Metabolic markers of peak performance
Carbohydrate drinks: Carbohydrates and perceived exertion
Distance running training - How
A marathon training schedule for the non-specialist, which has been tested in the lab and on the roads
Marathon injuries: Injury risks for marathon 'virgins'
Nature and nurture in Ethiopian endurance running success
carbohydrate loading | recovery
Carbohydrate loading during recovery
athletes eating disorders | female athletes
Athletes and eating disorders - Too thin to win: why athletes who lose weight to enhance performance are dangerously misguided
exercise in the heat | pre-cooling techniques
Pre-cooling techniques increase performance in the heat
Half Marathon Training: The key to improving your half-marathon times is in your 10K running.
Track And Field Workouts: Phasing the year properly means allowing your athletes a chance to be serviced, oiled and refitted.
Knee Injuries Symptoms 2: Do your knees sometimes give you the blues? If so, you're in good company: knee injuries are the curse of many athletes, especially runners
Hyperbaric Therapy: If you're an injured runner, should you breathe in pure oxygen to hasten the healing process? That's what some sports scientists are recommending, as the inhalation of oxygen under high pressure (also called hyperbaric oxygen therapy) becomes an increasingly popular form of treatment for hurting athletes.
Running Economy
Crash Training: Doubling or even trebling the training load can produce amazing results, but you have to follow strict rules.
Stress Fracture: One in ten of all sports injuries is a stress fracture. Here's how to break the pattern..
Race And Sport 2: The race to the swift - if the swift have the right ancestry
Sport By Sport Diet Guide: Whatever your sport, nutrition should be an integral part of your training and competition strategy. Although the emphasis will vary according to the activity you're involved in, there is a consensus among sports scientists on guidelines that athletes should be aiming for.
Intense training versus volume training
Intense Training Versus Volume Training: A new German study confirms that increasing intensity works better than upswings in volume.
Swimmers' immune systems tumble in response to competition; glutamine doesn't help, but sugar does.
marathon training schedules and workouts
Marathon Training Schedules - If you're planning to run a marathon, here's what to do in the crucial four weeks before it
Here's an exclusive report on a world-record attempt made in (or about) the year 2025
Sports science of the future - Here's an exclusive report on a world-record attempt made in (or about) the year 2025
PMT and performance
genetics and sports performance
Genetics And Performance: What research tells us about African runners: are they really genetically more gifted?
Beyond the marathon
running foot injuries - plantar fasciitis
Running Foot Injuries - Describing plantar fasciitis is easy: It's simply an inflammation of the fascia on the bottom of the foot. Getting rid of plantar fasciitis is hard
Veteran Runners: improve your foot speed
Pre-workout Stretching: Does stretching before a workout increase the risk of injury?
Haile Gebrselassie | London Marathon | Sports Drinks
Haile Gebrselassie - How Fast Might Geb Have Run the London Marathon with the Help of a Good Sports Drink?
Running injury: Pity the poor runner he'll have arthritis when he's older. Or will he?
Interval Training 2: How to strike and sustain VO2max gold, and other benefits of high-quality workouts
brain | vital organs | exercise fatigue 2
The governor: how the brain protects your vital organs by inducing exercise fatigue
800 Metres: Coaches and runners are confused about how to train optimally for 800-metre racing, and with good reason. After all, there's a wealth of scientific information about training for 400 metres, 5000 metres, 10,000 metres, and the marathon, but almost no research has been done concerning 800-metre training. As a result, thoughts about 800 preparations tend to be long on philosophy and anecdote -and short on fact
Distance running & testosterone
Distance Running & Testosterone: Can distance running determine the sex of your children
Marathon Winner: The remarkable schedule of the girl who won the New York Marathon.
The Gender Gap 1: Women are getting slower; men are getting faster?
Caffeine: Endurance cyclists, triathletes, skiers, and runners still take caffeine before their long-distance efforts, even though no study has ever linked the nerve-jangling chemical with heightened competitive performances over marathon-type distances.
anorexia nervosa | runners | eating disorders
Anorexia Nervosa - Elite Runners are at High Risk of Eating Disorders
Winning: The relevant question is not "Did you win?" but "Did you come up to your expectations?"
Marathon Carbohydrates: Which works best before and during a marathon: carbs in liquid or solid form?
Race And Sport 1: The race to the swift - if the swift have the right ancestry
Preparing for your first marathon
Preparing For Your First Marathon: If you're planning to run your first marathon this year, as more and more people are, what should you do to prepare for it properly? Experts disagree on the exact details, but it's safe to say that the "more is better" philosophy is currently holding sway.
Inline skating | running endurance training | VO2max
In-line skating training helps running endurance and increases VO2max.
Attitude Training: "Who is going to win? I am going to win!"
Marathon Drinking: How many drinks stations can you afford to miss in a marathon?
Orienteering: Why pain is no mystery to orienteers.
400m workouts | marathon workouts
These are the 'golden' workouts for the key distances from 400m to the marathon
Female and male performance times
Female and male athletes seem to respond to training in a comparable manner. As the quantity or intensity of training increases, aerobic capacity (V02max) shoots upward, body fat tends to decrease, and performance improves, regardless of gender.
Weight And Performance: If you want to win more races, lose some weight.
If you plan to make your mark as a speed merchant, don't get born in a cold month
Running Economy: Turning your attention inwards can help you run more economically.
Running Injuries: What you don't know about injuries can really hurt you.
Eating Before Competition: Can you give your performance an edge by fuelling up before exercise? Well, sometimes yes, sometimes no, and sometimes it can even have a negative effect. Here are the guidelines.
osteoporosis | female athletes | distance running injuries
Osteoporosis - female athletes distance running injuries : why distance running can be bad for bones
Marathon workouts - If you're planning to run a marathon, here's what to do in the crucial four weeks before it
Interval Training 1: How to strike and sustain VO2max gold, and other benefits of high-quality workouts
Marathon training mistakes - Here are some of the most common marathon mistakes, and how to avoid them
Carbohydrate protection against muscle damage
Eating in a way that keeps your body primed for peak fitness can also reduce your risk of injury. Firstly, eating foods that will help to fend off fatigue will minimise injuries arising from tiredness and weakness. Secondly, some of the metabolic processes which can lead to muscle soreness and damage can be counteracted to a degree by dietary factors.
Cycling Speed: Given the right conditions, the boffins reckon a top athlete could pedal at an average speed of over 98 km per hour!
High speed running tests | marathon
High-speed running tests are excellent predictors of marathon finishing time
Personal Bests: These are the changes to concentrate on if you want to produce more PBs.
abdominal muscle exercises, lower back pain exercises and injury prevention
Whether you aim to run a marathon, perform step aerobics, scrummage for Harlequins, or cycle the London to Brighton, you shouldn't neglect a proper conditioning routine as part of your training if you want to achieve muscular balance and avoid injury.
Bone Maintenance in Older Runners
Bone Maintenance in Older Runners
Cross Training Workouts
10k training: What does science have to say about the right training programme for the 10K?
Swim Training
Running shoes research - Do men and women run with completely different gait styles? If so, are those differences so great that female runners need their own distinctive running shoes?
Distance running injuries: Why distance running can be bad for bones
tendons | tendon | strength training
Tendons strength training: Performance benefits of optimising both components of your muscle tendon units
zinc | athletes | immune systems
Zinc supplements and athletes' immune systems
Questions
This year (my freshman year) I ran a 2:04.09 for track season. I was wondering if you think i can get that below 2 minutes for next season if i train very hard and start next week?
I posted this as a comment to one of the articles but here is probably more appropiate:
What alternatives are there to NSAIDs .
I am a 48 year old 1st Dan Black Belt, I tested in May of 06, I am continuing on to work toward my 2nd degree. I want to continue and perserve my joints in the process.
What are good supersets for improving races of 800, 1500, and 3000m.
I've never done supersets before but I hear it is awesome and I want to imrpove dramatically.
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
Hi all =) I have signed up for a half on 27 April 2008. Before this, I have run a 1:57:0 half on 30 May 2008 and a 47:40 9 km race on 13 April 2008.
What would be the best long distance training routine for me?
I am 41 yrs old and have been running 3-6 miles 3-4 time a week for years.
I have just done the SHAPE half marathon (Sat 12 Apr) and had a fairly good run, it took me 1 hr 35 mins and came 16th out of 300 runners.
I signed up for orienteering and i need help!
Im not a very good long distance runner. What can i do to get better??
What does "Whey Protein" do for you?
I know people who out it in fruit smoothies or energy drinks, but wat is it and what does it do?
What training should I do for 3 peaks challenge?
Im doing the 3 peaks challenge and would appreciate any traing advice I already have a high level of fitness but I could do with some specifics!
Effect of gender stereotypes on sporting goals/achievements?
any thoughts towards this topic? do you know of any articles i can read up on? thanks so much for your time
What muscles are used to push back for increasing running speed?
The quadriceps muscles contract hard across the front of the knee to pull the lower leg forward.
Im a freshman in high school with a PR of 2:06.96 for the 800m that i achieved yesterday.
Last year i lost a lot of weight quite quickly due to health reasons. I have now put sme weight back on but not all of it.
may you send to me a training schedule for 3000m and 1500m.
am trying to get the highest speed in 1500m run.i.e run in under 3:45. i have only 3 weeks to my racing day.
What is the difference between oxygen uptake for adults and youth?
This is for a university assignment based on scientific basis of health and physical education.I need to know the differences in oxygen uptake between youths and adults and the implications it has on
How can i strengthen my IT band?
I have just recently taken up running and seemed to be making good, steady progress until i started to push myself, then i developed a very serious pain which lasted several days in my left knee.
Does tilting your upper body forward add to your running speed?
Coaches teach that tilting the upper body forward adds speed. The tilt is described two ways. 1. Bending at the hip. 2. Slanted in a straight line head to toe.
Does pushing into the ground harder toss you higher or forward faster
One technique being taught is to toe off. Everyone toes off, so it is not clear what they mean by toe off to run faster.
Gait and long distance running
I've watched a few marathons and see that some runners have great form towards the end while others have terrible form and are all hunched over with their upper bodies basically falling forward.
I supinate a lot and now that I'm training for a marathon, I'm noticing more and more that my sneakers really aren't a good fit or model for me.
What should I do to run Athen's Marathon this year in 3 hours?
I used to be a middle distance runner for 7 years,my 800m PB=1:56min,my 1500m PB=4:00min,and my 3000m steple PB=9:15min, I quit 5 years ago and at the same time i start smoking, I quit smoking 2 month
How much do you think one can expect to pay when hiring a running coach?
How should I train to improve my reactive times?
As a teenager would they affect your hormones?
How much time do you think is required to train effectively for an Ironman? A first one, that is. I also work full-time. Anyone ever done one?
I have started using a sauna in an effort to get that acclimatization effect which includes and improved sweat response and increased blood volume.
The literature states that as you sleep you release growth hormone which repairs and restores your body. This occurs after roughly 60min of sleep. If you have interrupted sleep i.e.
How do I improve my fitness fast?
I need to improve my fitness asap......
Have you ever had a bad experience with Caffeine? My HR goes through the roof at relatively low doses, why is this?
Im a middle distance runner, how should I take Bicarb?
Which doctor is right about Shin splints? Please help me!!!
Ok, i started Athletics about a year ago, and since then my athletics coach has told me i have shin splints due to me growing and she reccomended i see a doctor for further information.
How to train for a downhill marathon?
I'm running my first marathon and the course has several downhills early on.
Intense knee pain caused from telemark skiing?
I have been experiencing knee pain on the lateral side of my knee. If I run through this pain, it intensifies and spreads deep into the joint and also into the quad.
When should a triathlete travel before a sea level race?
We live and train in Mexico city at 2300 meters above sea level. I have received conflicting evidence regarding travelling to sea level races.
How can you get rid of shin splints?
I love to run, but recently I've developed awful shin splints and I'm trying to get them to go away.
Best rehabilitation after damaging ligaments in the foot/ankle
I badly damaged ligaments in the foot/ankle playing 5-a-side football and have been on crutches. I'm having ultra sound treatment with the physio and want to speed my recovery back to running.
What is "moderate" versus "intense" exercise?
In your great book on Master's Training it is mentioned that life long moderate exercise is correlated with longer living.
What to do after a knee sprain?
I have recently sprained my knee, I'm now off crutches and Im not sure how long to wait and what to do trainingwise(for middle distance running). Any ideas? Thanks
I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.
What are the best nutrition/fitness/exercise plans for motorcycle racers?
Hi all, I have been taught that drinking cool water will actually lowers one's hard trained stamina. Which means, to maximize your stamina training, it is recommended to stop drinking anything cool.
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
How do I loosen my hamstrings?
I have really tight ham strings and it affects me physically. What is a good stretch or exercise that will help me to loosen them.
Plyometric/Neural adaptation drills for running. Any for cycling?
PP brought out an article about 7yrs ago on plyometric drills and how they improved 5 k times. Can anyone tell me what issue that was as I'd like to refresh myself with them.
Chafing for more than one hour run.
Hi, whenever I run more than one hour, my right armpit will start to pain due to chafing. If I run longer than 1 and a half hour, my left armpit chafing will starts.
Is there anything as good as the old Ralgex stick?
Long ago, when I was a teenager, I was continually getting little injuries until I discovered the Ralgex stick and that then used to miraculously keep my muscles in working order.
I have been told i have got shin splints. I was told to rest my legs for a month. I am now on that rest period (just into the last week).
Any insight into Collagen supplementation and joint support?
I've heard that collagen is a good choice for joint support/maintenance. Some argue better that glucosamine/chondroitin. Any advice???
Whats the effects of bow shape legs?
What are the effects of bow shaped legs on long distance runners,are they more prone to injuries,precautions if any that can help.
Are the eas myplex drinks good?
is eas myoplex good for your body does it have any side effects any one tried it yet?
Whats everyones views on the use of ice baths?
Does anyone here use them regularly? If so how long for?
Does tilting your upper body forward add to your running speed
I can tilt my upper body forward and stand still or run backward.
Does pushing into the ground harder toss you higher or forward faster?
When I stand still (balanced) and push hard into the ground I jump high not forward. I can't push back at the ground while balanced to start running.
Does increased protein intake depress mood?
In summer I train outdoors for 10k and half-marathon, with some gym work. In winter I tend to train indoors and work on strength and speed, with an occasional outdoor run.
Formula for determining HRmax - Does it apply to all fitness levels?
Does the standard formula for determining HRmax (220 minus age in years) hold true for all levels of fitness? Is it not based on "sedentary" individuals?
Des resting heart rate affect your performance?
i am a 22 year old male having played soccer my whole life, my resting heart rate is about 68 beats per minute, this is quite high compared to other elite athletes, would this affect my performance, c
Will I lose fitness by cross training?
I'm a mrathon runner - Since The beginning of December I have done purely cross training (rowing, stepper, spinning, circuit training plus others) and only run a distance of 9 to 10 miles in one go (i
than a person of the same body type and size who does not run?
How do I train for Steeplechase?
I always fancied having a go at this event, yes I am mad, but have no idea what training to do or exercises to improve my chances of getting over the hurdles.
What training can I undertake to run a marathon as well as the 1000 metres in 2.20 to 2.25?
Supplementation to prevent upper respiratory infections?
After any type of exercise (running or weight training), I wind up getting sick (upper respiratory) within a day or two. 50 year old male.
I am a 39 year old 800m / 1500m runner. I took up running in my early 30`s and have settled on running middle distance for the Veterans (Masters) team for my local club.
Last year (8th grade) I ran a 2:16.39 in the 800m . This year I am a freshman in high school and hope to drop that time as much under 2:10 as possible.
Any recommended exercises to help get over a recurrent (running) hamstring injury that mostly causes a problem when racing.
When do our bodies use muscle protein for energy?
I understand that if we don't eat a carb meal before endurance exercise then our bodies will get energy by burning amino acids from our muscles, but we also use stored fat as fuel.
I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.
I am having problems with feet, lower legs and knees... i think its down to my trainers as they are over a year old and look used.
Comparison charts for 1 minute of sit ups, push ups and press-ups?
Does anyone have charts for adults performing 1 minute of sit-ups, push-ups and press-ups?
I know this is a difficult one to answer because their seems to be thousands on the market!
Please can someone recommend a UK expert in ITB syndrome?
I developed ITB syndrome nearly two years ago. The injury was triggered by running and presented as lateral knee pain whilst running. However, the pain has also always been present on walking.
I have had type 1 diabetes for 25 years (current age is 54) and have completed numerous races including marathons and ultras.
looking for advice on Hamstring injury
my right hamstring has been painfull for over a year now ,i have been to sports injury clinic ,and they seem to think its hamstring and not sciatica ,painfull where muscle joins on to bone at the back
Gaining muscle with explosive training?
I've noticed that people who run a marathon are very skinny and have no fat, but sprinters have huge muscles. Do sprinters have these muscles because they need energy very fast?
What type of shoe is best for mid/long-distance running(800m-marathon)
i am running track which i run 800m mile and two mile and marathons.i would like to know which type adn brand of shoe would be best for running these distances.
How can I reduce chronic hard muscle after exercise?
I am 43 year old male, 150lbs, and 5'11".
Do you have a question for our community?
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Blogs
Learn to move better with internet video technology
Learning styles theory implies that individuals learn more when the educational experience is geared toward their preferred style of learning.
Slow motion video & changing faulty running form to treat an injury
In otherwise healthy individual there can be multiple reasons for running with faulty form including: faulty underlying anatomical structure or weakness; a low level of pain, nagging lingering injury;
Symmetry – Asymmetry: Problem Solving a Repetitive Use Injury
Searching for the reason that repetitive use injuries occur can be difficult and frustrating.
I suffer pretty bad fatigue after doing a run (even 3 miles). It comes on 2-3 hours after the run andd last several hours....This is something thats come on over the last ten years.
How do you feel about your running form/style/technique?
During the initial interview with a client a standard question that I use is “how do you feel about your running form, do you think you have good form, or do you think you look like Ikabod Crane”?
Ideal Running Form: Pose Running versus Chi Running – Theory & Evidence
Advice from coaches and personal fitness trainers can be classified into two categories; a theory based approach or an evidence based approach.
Prevention of Running Injuries: What is the evidence?
Prevention of Running Injuries: What is the evidence?
Powerful Treatment for Running Injury
A Powerful Treatment for a Running Injury
Have shoulder pains? You came to the right place.
I have been doing exercises for my abs but they are just now showing what can I do? I even have little fat.
I started training two months ago and I have really noticed a boost in my fitness,all you need is time and dedication.
Hi I am currently training for the London Marathon and have developed what i think are shin splints. I have quite a good base of fitness as i have been training the last 4 months.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
Training for distance running (and Injury)
I am 71 years of age and trying to return to running after more than twenty years of inactivity.
Most people would agree the hardest muscle to get into shape is the one 'between the ears.'
next NLP Sports Practitioner Course that we run here at Mindtree Ltd.
How to warm up before training and event
TRAINING ADVICE Warm ups Warming up prior to exercise, helps lower your risk of injuries and the aches and pains that come with exercise.
Drug testing what's out there a physiotherapists view point
Testing Athletes for Drug Use Why do some “athletes” try to enhance their performances on the track and field by taking drugs?
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
INTRODUCTION TO SHIN SPLINTS
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
haemoglobin levels and performance
what effect on performance would a 15% drop in haemoglobin levels have? as any one had blood test and and had this problem ? and what was the outcome ?
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
Inaugural Rose Bowl Half Marathon I was still recuperating from a bicycle crash and did not finish the planned training before the race, but had ran the distance slowly.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
America's growing health crisis.
A good article about fish oils and the recommended intake in an athlete, a great read. Fish oil article Or
I finally finished a nutrition article which will help any athlete to peak performance. It covers everything from protein intake for an athlete and how to loose some extra pounds.
Training Methods for the Development of Power
The other day I came across a presentation a friend and I did at university. Thought I'd share it with you all.
When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.
Who drinks red bull or other caffeine beverages before they compete?
Steroids are banned, dangerous drugs. DON’T TAKE THEM.
Distance Running in the Safari
My dear old Bloggies
The younger generation knocks at the door
How running helps you quit smoking
Although I’m on the Council
