Distance running is already becoming a popular form of exercise. However, there are a few very important things that have to be considered before one decides to join in on all the fun. Running, like any other exercise, has to be approved by a doctor first. Those who have a personal physician may consult their doctors on the kind of exercise regimen they're suited to before starting one. One must be checked out thoroughly. This is to ensure that the exercise will not aggravate existing heart conditions. For those who think they are fit and healthy, it does not hurt to actually make sure that is the case. Feeling fit and knowing you actually are fit are not exactly the same. Remember the three men who died of heart attacks last 2007 while competing in different running races?

One of them in particular, Mike Banner, was said to have been unaware that he had a very rare heart condition. This caused his arteries to get clogged during the race, leading to a fatal the heart attack. Another one, Ryan Shay, died at 28 while running the U.S. men's marathon Olympic Trials had an enlarged heart. However, he knew about his condition and used it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his early death.

These are simply a few of the examples. Measures have also been taken to remind runners to drink while running. A substantial number of runners, however, are not really keen on guzzling down water while on the run. And who can blame them? After all, it breaks the concentration. And when in a race to the finish line, drinking water may not exactly be the first thought that most athletes find themselves entertaining.

However, information from the USATF states that a person must take his/ her weight before and after a workout and the resulting difference between the two is that person's "sweat rate." Since the standard practice is to drink sixteen ounces of fluid for each pound one has lost, knowing one's sweat rate allows a person to determine it to a per hour or perhaps a per mile or whichever rate that one wishes to suit personal needs and preferences.

This way, athletes can also avoid succumbing to hypotremia, a condition that is basically the exact opposite of suffering from dehydrated. Meaning, one is over hydrated. This happens when athletes, after a long race without drink or fluid, fiercely guzzle down water. It is an extremely bad habit. The body, specifically the kidney, is not made to withstand the consumption of huge volumes of water at just one time. There has to be intervals. Otherwise, water intoxication happens or what is commonly termed by doctors as hypotremia.

This is why it is important to start an exercise regimen that is recommended by a doctor. It makes sense to seek the medical opinion of a physician before doing anything that involves one's body. One may not know that by unhealthy practices, one may already be putting one's health?and life?at risk.

One must then make sure taking on an exercise like distance running is accompanied by medical check-ups. That way, one is sure to be healthy and fit. After all, it is not enough that one feels healthy. One must know it too.

Running can be both a fun-filled activity and also a serious event that can be life-altering. The distance you get to accomplish can be very rewarding both physically and psychologically. Runners often experience a certain kind of high after accomplishing a designated running time and distance. In order to become a successful runner especially for ling distances you have to build on certain components that can boost your skills which will make you ready for the running proper. Let's take a look at the basic components that you have to know in order to fully build your way towards distance running.

First on the list is the Fartlek. This is the Swedish term for speed play. This distance running component is done by maneuvering into sudden burst of speed while in the middle of the training run. It allows your legs to utilize various paces that facilitate to recognition of your capacity to maintain such paces at certain distances. They key in Fartlek is to designate your very own landmark. This landmark which may be a tree or a post can give you an idea of how far you keep on running at such a fast pace. Give your pace some time intervals. You can dash for about fifteen seconds or even longer at about three minutes. It's important that you do not overdo Fartlek. Make sure that each speed session is just right for your body's capacity to sustain.

Next on the list is something that most runners fear of. It is known as the Hills. Based on the name itself you have to go through hills in order to perfect this one. It also demands more of your mental and will power than that of your legs. A little bit of dedicated practice can really pull you through this distance running component. Hill and incline routines and sessions give you a definite edge when it comes to running on hills as well as when you have your turn on the flat playing field. Remember that the muscle groups you utilize when running up those high inclines are just the same as those used when you run on a flat surface. Thus you gain more power, speed, and leverage. Your strides become longer at an increased rate. Another benefit of the hill routine is that the muscle around your knee is improved and strengthens so injuries are prevented.

Another one of the components that you have to be familiar of is the interval. Intervals are usually done on the track where distances are clearly defined. This is a key concept in doing intervals. Sessions involving intervals revolve around speed workouts wherein distance and pace is accurately laid out before you even begin. Its very benefit is that you become more efficient physiologically over a period of time.

The least complicated of the speed workouts are the tempo runs. This is simply because you do not have to keep track of any distance and you don't have to recall your time splits every now and then. Through this session your body realizes how to economize running. You will be able to run a faster pace for longer periods of time.

Last but certainly not the least is the all important long run. This will give your body the needed endurance and stamina that will carry you throughout the distant runs.

Building towards distance running is no joke. You can surely get hurt or injured so be sure to review these components before you head out to the road or track.

Running offers a lot of benefits. It can enhance you physically by giving you a well-chiseled upper body and a very stable lower portion. The psychological effect of running has been also noted as it is said that certain endorphins are released during the peaks of your run. This is why more and more communities are growing as they stride harder and longer to make running even more recognized across the globe. There have been lots of events showcasing running in a variety of distances. One of which enable the participants to cross countries via distance running. Let's take time to see how it is done.

Let's get your engines revving by pinpointing what cross country running is really all about. It has been considered a sport especially in areas across the world which is considered as temperate regions. Cross country running events usually take place during autumn and winter. These sessions are quite challenging as they are done over a course that covers rough terrains. When you join in such events you will have to encounter grassy, muddy, and watery woodlands.

Variations are made in every course. The weather and the underfoot conditions really dictate how participating teams can perform on the courses. The distance and length between two courses may vary over time.

Cross country running is a sure fire fun-filled event as teams' race for supremacy in different challenging areas and terrains. Let's take a look at how the race really takes place. Races are started in a single gun fire or sound of a horn which signals the teams to head on for the finish line.

At times teams have their own boxes or what is coined as bull pen along the starting area. These boxes may be big enough to accommodate the whole team. In other meets, there may be ample room for only one runner on the starting line. The other members of the team which may be around 2 to 7 persons wait their turn in a line. Once the race has started it gets rough as a number of persons start to converge on narrower paths. So you really have to be quicker in order for your team to gain some sort of advantage.

During the middle of the race the runners are designated to stay on a marked path. Normally markers such as ribbons, cones, flags, chalk, and tapes are utilized. Runners are advised not to run over and take markers such as cones and flags down in order to avoid confusion as to where the rest of the course goes.

Just like any other race, this one too ends and at times it's like a party at the finish lines because of the numerous participants involved. The finish line is marked by a chute of funnel. Your average chute is composed of a lengthy walkway made of rope. This keeps the athlete in ending the race in a more organized single-file order.

Due to the large amount of people involved in the race helpers are tapped into action to assist the athletes in keeping their movements forward as more finishing runners make their way to the end. Finishing positions are tracked using a slip at the bottom of a runner's number. This is ripped off at the conclusion of the race in order to get the information of the said runner.

There can never be a limit on how far your capacities will take you. Surely it will take more than crossing countries to stop the thrills and spills of a distance running.

The marathon, named after the real place in Greece where it started, stands out as the most well-known among all the distance running lengths. Set at the standard 26.2 miles (42.165 kilometers), the marathon had been the centerpiece of the Olympics for a long time, although of late this had been supplanted with other speedy track and field races that look exciting on TV.

Other long distance running lengths are mostly recreational. Marathons are exclusively competitive. And training for the marathon is a little different from that of a 10 or 5-kilometer race.

First, a runner has to get used to running at a so-called marathon pace for an extended time period in preparing for the race. There is no need to short and fast intervals in the training since this type of running is neither beneficial nor used at all.

Long Run

The long run is the most important workout for the marathon. It is increasing a runner's mileage once a week. It can be extended until the runner can do about 2 to 3 hours of running as a general upper limit.

The mileage increase should be gradual and gentle, not more than 5 kilometers per week. This weekly mileage has to be decided early on so that the increase can be planned accordingly. Ideally, the goal mileage is reached 3 to 4 weeks before the race.

The weekly mileage should not be more than 15 kilometers every other week. After which, the runner can start to include speed workouts.

Marathon pace running

This is simply the training where the running is done at the runner's projected marathon pace. Typically, these are hard runs that can go for around 2 hours and should be treated like the marathon races themselves.

Running with somebody who has the same running speed or better is a big help. Your companion can help pace your speed in these workouts.

Another good idea is joining a half-marathon and run it at your marathon pace. It will help you prepare your real marathon race in a very effective way because you are using your actual pace.

Food, fluids and paraphernalia

In preparation for the marathon, it is important to condition your body to the food and drinks you are going to use. The experts' advice is to hydrate yourself by drinking your fluids every 10 to 15 minutes during the run, whether you are thirsty or not.

Sports drinks can give a better boost of electrolytes than plain water. Try to find out what kind of drinks they are serving at the race and practice drinking it in your practice runs to check your actual reactions and to get used to it.

Practice using the carbohydrates-rich food you want to eat as well in these runs before the actual marathon. (During the run proper, whether in practice or actual race, avoid fiber in your food.)

Do the same thing with your gear. Break in your shoes, your clothes, your lip balm, lotions, etc. by actually using them during these practice runs. The aim is to get used to them and be comfortable with them during the actual race.

Other pre-race preparations

Lose your excess 10 pounds two weeks before the final long run. The final long run should also be two weeks before the marathon race itself. This final long run should be around 20 miles long, or 3 hours, whichever is less.

When you finally do enter the marathon, be sure you are fully rested, free of injuries and well-paced the previous weeks in your pre-race preparations. With the above considerations, you can improve your previous marathon time by a good 15 minutes or maybe a little lesser.

With enough motivation for another new and better record, you can follow the same routine and be able to whittle down again your previous marathon time to something you can be proud of.  Distance running need not be too harsh. Enjoying it is part of its appeal, including the celebrated marathon.

One of the oldest track events included in the ancient Olympics is the long-distance run. By definition, any distance event of at least two kilometers is counted as distance running. Endurance is of paramount value in this competition. Like low-fuel F1 race cars, competitors must sustain their energies so as to seamlessly run towards the end of a long race.

The steeplechase originated in England in the early 19th century when only male competitors can join. It took a long wait for gender equality to succeed, and it was only in the 1928 Summer Olympics when females were allowed to compete. The only distance event women participated in, however, was the 800-meter run.

Middle and long distance races in the Olympics include the 800-meter run, 1500, 5000 and 10000, plus the marathon which is a 26.2-mile (42.195 kilometers) race. The 1500-meter event was instituted in 1972, the 3000 and the marathon in 1984 and the 10000 in 1988. In 1996, the 3000-meter run was replaced by the 5000.

The International Association of Athletics Federations (IAAF) is in charge of drafting and amending Olympic race rules and regulations. As in all sorts of races, Olympic distance running begins from a standing start, and runners stay on their lanes until the finish line. In longer distance events (1500 meters and up), runners are generally divided into two batches. The first batch stays across the inner half of the track and goes first. The latter group remains on the outer track until the first batch runs through the first turn.

There is such a thing as Olympic qualifying time in all Olympic distance running events. Amateur athletes must go through solid and rigorous years of training before qualifying for their countries' Olympic teams. Only three participants may compete for every event. Relative to the number of competitors, Olympic distance events generally has one or two rounds of preliminary runs. In the finals, eight runners take part in the 800-meter run, twelve in the 1500, and fifteen in the 5000. The number of finalists for the 10000-meter run is variable, depending on the number of entrants. When an athlete's torso reaches the finish line, the race is put to an end.

Since the inspiring Greek victory in the first Olympic marathon, a significant number of distance running hall of famers were noted. One of the most popular of them (if not the most) is Deena Kastor, an American distance events champion. She holds national and world records in numerous marathon and half-marathon events, including a bronze medal in the women's division of the 2004 distance running Olympics. In 2006, she set the American marathon record of 2:19:36, the highest ever noted since marathon was included in the Olympic track in 1984. Currently, she is one of the World's Top 2008 Olympic Contenders along with fellow American, Dathan Ritzenhein.

Distance running is a power play. It's all about dexterity and talent. Like any other physical activity, it requires a good combination of track and field skills, speed, strength, flexibility and stamina. It is no news that distance running dominates the Olympic scene; therefore, the pressure on runners and marathoners is really intense.

Countries are always expected to send their best-ever running athletes who are usually national and international record holders. In this case, distance tune-ups really do miracles.

Parents feel happy to see their baby take his/her first steps. Then they get to really amuse themselves when their kiddo learns to run, even clumsily. And when in the next few years they see that their child can run quite faster than other children of his/her age, they encourage their child to join marathons or distance running races.

Well, this isn't what usually happens, but it does. Many parents, when they see enough potential in their child, urge their child to seriously pursue whatever he/she is good at. Not a few athletes have such personal history. But while it's good to encourage children to take up running as a sport, it also has its risks.

Running is a popular exercise or sport since one doesn't need to belong to a team and have very specialized gear to do it. A kid only got to have a good pair of running shoes, a decent set of clothes suitable for running, and he/she is good to go. And since it's an individual and non-contact sport, parents worry less about their child getting injured. However, simple as it may seem, distance running is still just like any other sport: it requires physical endurance and has its share of potential risks, which may be greater among children than in adults.

According to studies, the most common running-related problems among children are those that have to do with their muscular and skeletal systems. Such problems are due to the overuse of or mechanical stress imposed on certain body parts and muscles.

One common example of a musculoskeletal problem is the patellofemoral syndrome, a condition wherein the patient experiences soreness under and around the kneecap after walking, running, or sitting for a long time. Physical problems like this are said to be developed, not during the actual run, but during the training where coaches usually add on miles to every session. Overuse of muscles can lead to chronic disability, so parents and running coaches should limit children's runs to two to three miles, five times every week.

A survey found out that teenage girls are two to eight times more injury prone than boys. It has something to do with their physique, says one professor of orthopedics from a well-known center in Boston. For example, there are more girls who have pronated feet than guys. Pronated feet, or flat footedness, is the condition in which the arches in one's feet are not that pronounced because most of the body's weight rests on them instead of the outer sides of the soles.  

Another thing to check in children's marathons is the kid's ability to cope with temperature change. Extreme hot or cold temperature may not be that bearable for some kids. If their body aren't able to cope with the temperature well enough, they may suffer heatstroke or hypothermia. And just like grown-up runners, they're not safe from dehydration. Kids should take plenty of liquids (preferably water) about 10 to 15 minutes before the race. This is to let the body absorb and circulate water for proper hydration.

And, of course, the most important thing when it comes to involving children in sports is the demands that parents impose. Children are still children. So whether they can complete a 26.2-mile distance running leg or not, they should be able to enjoy what they are doing.

Parents and coaches should not set very high expectations from them. Otherwise, a kid might do the sport only to satisfy the people around him/her.

Training is an essential part of every athlete's life. It dictates how he will perform on the grand stage of the sporting event he has chosen. It doesn't matter if you're a ball player or a budding swimmer you have to pay your dues in training in order for your body to be readily equipped when the game proper is on. Distance running is an event that has been sweeping the globe in years. Many people have to come to love its events. Let's take a look at how you can shoot your way into getting set for distance running.

There are lots of things to consider when distance running is on the table. Aside for getting a trustworthy pair of running shoes, you should have your very own running log. You can place all the vital stats here as you monitor your progress and look for signs of improvement. The log sheet consists of daily time or distance, weight, your morning pulse, more importantly subjective records regarding your run. Your comments are vey important because it can give you an idea of how you felt after or even before the run. The log is most helpful in terms of providing you with information that you can tap into when you start feeling some sort of pain. You can also figure out what's wrong with your training so as to shift into better methods.

Moving on, you have to think about your joints. Save them for the real thing. It's not good that you get them strained way before you get into the real action of distance running. Although you have to prepare your body for the long distance to come in the running proper, you have to do this preparation without compromising your lower back and feet as well as your knees, ankles, and hips. The treadmill is the one tool you can rely on because it gives you less strain as supposed to the roads that you have to stride in the real world. It is important to avoid getting too much stress and the treadmill can do this while providing you with the sort of distance training for the real thing. You can make your treadmill workout more challenging by increasing the angle of incline gradually. Normally angles are set at three percent higher.

Nature can sometimes put your training to a temporary halt but you don't have to give so much of a fuss about it. All you need to do is adjust your schedule. Hot summer days can really take a toll on your hydration and overall performance. What you can do is mix it up. It's like playing hide and seek with the sun. You can do your training before the sun can boastfully man the skies or you can go out in the late evenings so as to prevent your body from breaking down because of heat stroke.

Another aspect to give emphasis on while preparing to run for the distance is the fact that you have to take little steps before going for the giant leaps. Start at the pace of training which really suits your body's capacity and gradually employ changes over the weeks based on the stats that you have accumulated. This can save your body from injuries that can surely affect the length and quality of your training.

Apart from the physical preparation that you have to make in getting set for distance running you also have to make sure that you are sharp mentally and emotionally.

Risk of injury increases as you take serious change in your distance running training schedule.  Change can be either in the number of days of training schedule (doing six or seven days a week of daily regular run) or in some work you do during regular steady runs. A good coach will help you evaluate in detail the factors, past and present, that influence a training program. Each runner has unique physical and mental condition and it is helpful to consider incorporating a training program depending to his or her own mix.

The following principles of training authored by Jack Daniels can serve as basis for a more safe and effective system:

1. Get to know your training needs - Since what works well for one person might not work for another, you should always keep in mind the purpose of the training session and specific needs to achieve that purpose.

2. Set your own pace - Drop the idea of "copy the current champion" approach training instead challenge yourself with training based on scientific principles. However, don't totally ignore what current champions are doing as they might be supporting an effective training scheme for you although you haven't yet proven it effective. "When you hear of a new approach to training, don't try to copy it - try to analyze it," says Daniels. Know what systems of the body are reaping the benefits, why, and how these happen.

Sometimes, there are runners that to gain recognition from others would give the impression of a more demanding training schedule than what is actually the case. Bear in mind not to follow a particular publicly released athlete's training regime as this might not be his or her daily followed schedule. It might be that what he or she declared weekly training logs are not a typical week of training but just a particular great week of training. You can't be sure.

Another risk in replicating accomplishments of a particular runner is not having the same body type to handle such training. "Know your body, identify your strengths and weaknesses, establish priorities, and try to learn more about why you do what you do and why you might consider trying something new in your approach," wrote Daniels. And the most important thing, stay true to yourself and your abilities. In following a suggested workout, consider details such as current fitness level, experience level, goals, and available time.

The following questions are adapted from Daniels' set of questions that will help in assessing an athlete's training needs. In undergoing a distance running training, you must ask yourself the following questions:

1.) What is your current level of fitness? What is your readiness for training and competing?

2.) How much time (in weeks) are you available for a season's best performance?

3.) How much time (in hours per day) are you available for training?

4.) What are your strengths and weaknesses, in terms of speed, endurance (lactate threshold), aerobic capacity, economy, and reaction to different amounts of running?

5.) What types of training do you prefer? To what types of training do you respond well psychologically?

6.) For what specific event are you preparing?

7.) How should periodic races fit into the training program? That is, what are the race commitments?

8.) What are the environmental conditions of the distance running competition (season of the year), facilities, and opportunities that must be taken into account?

"A journey of a thousand miles begins with a single step," says an ancient Chinese wisdom. The following guidelines are surefire ways for you to reach your goals of becoming best in the sport of distant running:

1.) Evaluate your abilities - There is a wide gap between your true limits and what you visualize your limits. It is important to be realistic with your abilities as it will guide you to failure and injury.

2.) Incorporate other life's goals to distance running - Combining other goals to distance running can bring a sense of excitement and joy to you and other people involved in the activity.

3.) Share your goal - You can share your goal of becoming your best in distant running with your family to have a constant source of encouragement and inspiration. Aside from family you can get someone of equal ability that you can enjoyably compete with.

4.) Be patient and persistent - Your goals will be realized by being patient and persistent. Soon you will allow yourself emerge in challenges. Get up each time you fail. Sometimes breakthrough happens when you add another degree of persistence to your goals. Improvement through goal setting is a process of trial and error, it requires time and great amount of patience and persistence but two steps forward and one back will likely lead you to your destination. Do not be impatient as it will drag your energy down and prevent you from performing optimally.

5.) Embrace your setbacks - Setbacks are part of life, they are a natural consequence of taking a risk and trying to improve. However, they don't last and in fact, opportunities to learn and reevaluate your situation.

6.) Visualize your goals - Vividly see yourself reaching your goals and experience in your mind how that would feel. The easier you picture your achievement, the nearer you are to your goals. As you do that mental exercise, you will eventually draw to follow the visualized images as if they were real. The following excerpt is from the Running Within book by Jerry Lynch and Warren A. Scott, this may be a good inspirational passage:

"Set a running goal that will create a joyful process. Feel the joy, excitement, and fun that accompany this journey. Imagine you growing and improving as an athlete. Feel exhilarated as you live the lifestyle of a well-trained runner. Remind yourself that the goal is the beacon, guiding you to fulfillment. Imagine the goal being accomplished, and search for another that will help you continue the journey."

7.) Affirm your goals - Create a short affirmation about achieving success in distant running that you can repeat over and over. The statements should reflect your beliefs about yourself. Choose ideas only possible for you. Some runners are torn between keeping affirmations within themselves and sharing it with others. You choose whatever is comfortable with you. If you feel sharing affirmation with someone else will help you feel reinforced all the time, then go for it.

Goal pronouncement can actually strengthen you commitment and motivation, and gives those people close to you a chance to rally around and support your efforts. However, if you feel keeping your affirmations to yourself enables you to have a sense of control - away from pressure and scrutiny from others, it is best to keep it so.

In distance running, injuries are often regarded as a way of life just like in any other sports. Some pundits even regarded them as medals or trophies telling everyone that one is a bona fide member of that larger, virtual fraternity of athletes around the world.

Surveys, however, indicated that 60% of running injuries were caused by training errors.

Training errors do not mean they are caused by the wrong types of training, but by rapid changes in training or the intensity levels of training.

While on a training run, the leg bones, the joints and the muscles are stressed. They are already damaged, and must have a recovery period during which the body will repair the damage. However, if the training run continues, there is never sufficient recovery, and injury occurs.

It is the same story if the mileage is suddenly increased. The body is not properly prepared for the higher level of stress. The bones, muscles, tendons and the ligaments are only as strong as its present training level. It does not have the sudden extra strength for the new increased intensity level.

On the other hand, if there are adequate rests, there is "super-compensation". With "super-compensation" the body and the related body parts react to the stress by becoming stronger. By then, they can now absorb greater stress and shocks.

Planning

The solution is careful planning of the training program. Training should not be wishy-washy; every part should be planned including rest days. Finally, the plan should be followed to the letter.

Any planned increases in mileage should never be greater than 10% a week. There should be a full rest day once a week or every other week. Easy days (light training) are recommended every three days or so.

The principle is to start working on the current level of mileage without injury. Then, a slow progression is made up to the intended mileage level. This is the key to improved performance. 

Other training errors

One bad error is to abruptly add high-intensity training. It is like doing months of steady mileage training and then deciding to include fast anaerobic interval sessions. The body is not trained yet to cope with fast-paced running. The muscles tire fast and there is extra stress on the bones and joints.

Then, there is the error of changing running surfaces. If one trains on high-impact surfaces such as roads, the body naturally adapts. The same case is true in training on soft terrains.

However, if one trains on hard surfaces regularly and then abruptly changes into soft practice surface (or vice-versa), problems may happen because of the sudden different stress on the muscles.

Another very bad training error is doing compound changes fast. An example would be a runner doing steady training on the road for a season and then switches to fast training on a track with spikes. There are three sudden changes done here: the intensity, the surface, and the shoes.

A sudden change in the mechanics (caused by the shoes) and the higher impact surface (soft country terrains to the tracks) and speed require use of different muscles. This is often too much for the athlete's body.

However, if you include some speed training on the track (and in spikes) throughout the whole training year, injury risks are reduced when you increase intensities for track racing.

Athletes usually make the mistake of planning high-quality running sessions, but make up the 'steady runs' element of their training as they go along. The rule is to plan the training in every detail. Changes are to be carefully incorporated slowly.

What every athlete (and coaches, of course) must keep in mind is that protracted high-intensity training, prolonged high volumes of training, and any kind of rapid change in the training is a grave training error.

This is a crucial rule to understand, and this is true in any kind of sports, distance running included.