How do i get faster in long distance running?

Question

PLz PLz PLz anwser this!

Answer 1

steroids baby

Answer 2

I hope this helps, as you didn't specify how long is your long distance, i'll put it as my long distance defination, 10km.

Running, is controlled by two controllable factors, first, your stamina, determines how long you can keep the cycle of breathing in you, second, calf/thigh muscles, they will give you a better chance of running faster, and last longer.

One uncontrollable factor, is your mind, if you don't quit, or tell yourself, i will only stop after i reach my mark, or i drop dead. Don't worry, i haven't seen anyone drop dead.

One way that i train to run faster is to do lap running. Find a road, that is in a continous matter, preferbly little pedastrians, and no traffic. Then run 2 rounds, with a starting time of 3 mins( Time varies on size of track). After that break one minute, then run 2 rounds under 2min 30s, then rest a minute, drop another 30s. Until you really can't break the time. That will increase your speed. And once you reach your limit, lets say 1min 45s, run another 2 rounds, stop and rest a min, and repeat. At least 3 cycles. Since you're aiming long distance, run a bigger circumference, with a easy timing, and slowly increase difficulty.

Don noe if i'm much help, but thats the way i build up continous speed.

Answer 3

Switch off between doing workouts and long runs. A good workout could be fast 800 repeats with adequate rest between them. Also do some slower long runs (like 5-6 miles).

Answer 4

two things that have really helped me are interval training and cross training.

interval training - find a quarter mile track, or section of road you know well. run one lap hard, almost a sprint, then slow for one lap. repeat for 30 minutes. you can can also try this on a hill - run up, then jog down.

cross training with biking or swimming. this will improve your endurance, work out different muscles, and keep you from getting bored. they also have less impact on your feet and knees.

Answer 5

Its all down to your stamina. Try running in training with those strap on weights tied to your ankles. It builds a little more strength in your legs. And when you run without them for real, you'll find you run easier and faster.

Boxers when training should shadow box with hand weights. It gives more strength to punches and when punching without weights increases speed.

Answer 6

Practise.

Answer 7

Practice and strength training. Also good to push yourself a little harder, but don't overdo it.

Answer 8

keep on practicing the distance you wish

Answer 9

run farther more often