What exercises best compliment long distance running?

Question

(Did that question read right?)

Also, how can I maintain mental focus when running long distance? Physically, I can run, but I get bored easily and distracted.

Answer 1

I am a long distance runner as well.

Be sure that your core is strong. Good ab, shoulders and back strength is necessary. As you tire on your long runs, you have a tendency to lean forward and run hunched over. This will slow your pace and lead to injury.

Therefore, crunches and shoulder work are necessary. You may have to hit the gym for these but simple pressing exercises or other body-weight exercises can make a difference. For some good ab exercises check out: http://www.bodybuilding.com/fun/exercises.htm

Stretching is also important. Be sure you devote some time to keeping limber. Long distance running has a tendency to stiffen you up. You may also want to consider plyometric exercises -- but becareful, you up your chance of injury.

Let's face it, running long distance can be sort of boring. I have a hard time maintaining focus as well. As the endorphins kick in and you get tired, the job gets tougher. The best I can say is work to remind yourself to stay focused. Perhaps every 5 minutes give yourself a mental reminder to keep focused. On races like 5Ks, daydreaming can make a big difference.

You may want to look at this book:

http://www.amazon.com/gp/product/0140469907/sr=8-1/qid=1155646401/ref=sr_1_1/102-5357621-3482505?ie=UTF8

It is filled with some great advice / tips. I learned a lot from it.

Feel free to drop me a line if you want more advice on running.

Good luck.

Answer 2

When I was a long distance runner in high school and college, I found some time in the weight room to be beneficial. No so much for my legs because they were being used everyday but it's amazing how much having a strong chest, arms and shoulders benefited my running.

As far as mental focus, you have to train that like the physical part of running. Put on some tunes while you run or focus on where you are running. I tend to look at the ground which causes me to lose focus.

Hope this helps.

Answer 3

Okay.Let's slam on the brakes here.Sprints are by far the absolute worst answer to this question.Sprints involve mostly white muscle fibers that fatigue early and are most responsible for muscle mass.Anything where your working the muscles for long periods of time will enhance your red fibers giving you more endurance.Thinking of things that you have to do throughout your day or week may take your mind away but concentrating on a proper breathing technique can divert your thoughts as well as improve your performance.Eat properly the day before your training concentrating on complex carbs and fruits(fructose is 4 times more effective in replacing liver glycogen needed for long term exertion).Thinking of all of the things that are involved in your performance breathing,stride,spring and the specific muscles involved will not only divert your thoughts but help you pinpoint areas that need improvement.Therefore you'll be distracted in a positive way.Your question read fine and long distance running is the best way to train for long distance running.Even biking tends to be too anaerobic and only focuses on a small group of muscles involved in running.Hope at least some of this helps.Joe

Answer 4

I was tempted to add long distance drinking!

I tend to mentally split long runs up into smaller parts so that i can focus on those, running with a partner or even a small club can help as well. I also tended to do fartlek (changing pace - not sprints but more than the steady state and then relax and back to steady state) which is a real challenge and helps keep focus!

Swimming is great for upper body and no impact (unlike running). I do cycling but thats cos i like it! Keep running. Robert

Answer 5

Sprints help actually. You can try sprinting the quarter miles and then again.... then eventually your stride will increase in the regular run making you a bit faster.

The only thing that help me on distance run is running with someone else or having an mp3 player like an iPod with me.

Answer 6

Cycling is complimetary to any exercise.Mental focus can be maintained by listening walkman and favourite music so that you will not get bored.

Answer 7

swimming and cycling are good at creating and maintaining stamina. And rollerblading.

Answer 8

Read some exercises on this site