Strength Training
When distance runners look to improve their time, they must sometimes start with changing up their workout routine. Some weight training for distance runners typically involves the development of quick-twitch muscles for better anaerobic oxygen use. With stronger muscles in their legs, distance runners can reduce the impact that happens every time the foot hits the ground. They can also push off farther, creating bigger strides with each step. Even upper-body and core strength training can help distance runners maintain their posture while running.
Using leg-lift machines in the weight room could be helpful in developing strength in the legs by adding more weight and fewer repetitions for greater resistance. For upper body and core exercises, the Swiss ball can provide isometric exercises. Distance runners could also add more resistance while performing traditional pushups. By slowing down while returning to the floor during pushups or lifting one leg, more pressure will be added to the pectoral muscles.
Interval Training
Interval training is a technique that trains a distance runner's muscles to better absorb oxygen through anaerobic means. Interval training involves alternating running speeds throughout lap running. Runners should start with a slow jog for one lap. At the completion of that lap, runners would increase their speed to a fast jog for 1/4 of a lap and then a full sprint for half a lap. At the end of that lap, runners would gradually return to the fast jog for 1/4 of a lap, then a slow jog for another 1/4 lap. Runners should repeat this routine for at least one quarter of the distance the runner usually races.
Over time, the muscles learn to recover faster. The muscle fibers increase in size and are able to hold more oxygen and glucose because the body sends more blood to them as the pace and concentration of muscle use changes. With more oxygen and glucose in the muscle fibers, distance runners will manage hills better and perform small sprints when necessary.
Breathing Techniques
Adjusting breathing techniques can also help runners improve time. Distance runners usually learn to pace their breathing while running, but nervousness and excitement can cause the body to consume oxygen faster, even at relatively low patterns. Runners should practice relaxation techniques before running. They should also not sprint out of the gate as some runners do. That can cause the body to burn more oxygen than necessary, especially if they find themselves lagging by the middle of the race.
In the Resources below, Samuel Harvell suggests that deeper breathing techniques should be practiced if the runner's course involves hills. This can be done by learning to use the diaphragm to push more air into the lungs. By pressing your stomach out as you intake air, the extra oxygen can enter the blood system and hopefully make its way down to the calves and quadriceps that are pushing you up the hill. Knowing the course layout and practicing these breathing adjustments can ease any stress or nervousness that can come with the race.
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