Distance Running Exercises

The demands on a runner's body while running longer distances can take its toll physically. A distance runner needs to do the right conditioning and training in order to handle the force of three to four times his body weight per foot strike upon impact, mile after mile. Exercise specific body parts, as well as the entire body, to run with confidence and avoid injury.

Strength Training

With the popularity of distance running, from cross country races to marathons to ultramarathons, a runner must be able to adapt to different speeds and terrain. Joe Puleo and Dr. Patrick Milroy's book "Running Anatomy" says that doing some form of upper body strength training can help improve a distance runner's performance. The stronger the abdominal and pectoral muscles are, the better the posture, which can improve the gait cycle by not wasting energy with poor running mechanics.
The dumbbell press is a good exercise to start with. Lie on your back on a weight bench with knees bent, feet on the bench and a dumbbell in each hand. Press the dumbbells upward to full extension, then immediately lower the dumbbells slowly to the starting position. Do six to eight repetitions with lower weight to start with, and focus on good, stable form.

Stretching

Some runners may not even consider stretching to be an exercise, but the benefits cannot be discounted. The book "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas states that one of the biggest bodily costs for a distance runner is loss of flexibility. Stretching will improve range of motion, running technique and stride length---all areas of importance in reducing the chance of injury. Devote at least 30 minutes per week to sessions of flexibility and stretching exercises, such as yoga, to help with overall performance.
Two important areas relevant to running long distances are hip flexors and hamstrings. To stretch both at once, sit with your back against a wall, hold the ankle with one hand and put the other hand and forearm around the bent knee. Gently pull the leg as one unit toward the chest and hold for 20 seconds, then reverse legs and repeat.

Cross-Training

The main reason to consider doing some form of exercising other than running, or cross-training, is that it allows for extra cardiovascular fitness without the repetitive pounding the body receives that comes from running. Pfitzinger and Douglas suggest cross-training exercises to help reduce injury possibility, and adding variety. Exercises that keep your aerobic effort fairly high include, cycling, water running, in-line skating, cross country skiing, and swimming.
An example of a cross-training workout is deep water running, as suggested by "Running Anatomy." Wearing a flotation device, you should have only the tops of your shoulders, neck, and head out of the water without feet touching the pool bottom, and focusing on an upright body position. Perform the running motion with typical arm and leg motion for up to 50 minutes. Because of the resistance of the water, the cardiovascular effort is high.