Running long distances is an effective way to improve your cardiovascular fitness. Experienced runners know that a long-distance run once a week is necessary to get into shape for an endurance event. Running long distances is different from other workouts, however; you must modify your pace and breathing to successfully complete a long run.
Building Your Base
Building your aerobic endurance is necessary before you begin running long distances. It is a bad idea to attempt a 10-mile run one day if you can only comfortably run 2 miles at a time. Build your mileage base by adding distance slowly over time. Pete Pfitzinger, an exercise physiologist and decorated long-distance runner, recommends that you increase your mileage gradually, allowing your body to adapt to the added stress of running longer distances. He also recommends that you skip the speed work and reduce your training intensity when increasing mileage so as to avoid injury. Once you are consistently running four times each week for a total of at least 15 miles, you should be ready to safely enjoy a long-distance run.
Finding Your Natural Stride
As you become more comfortable running long distances, you will find your natural stride. For long runs, slow your pace about a minute below the pace of your regular training run. This will allow you to run longer and remain comfortable.
Think About Your Breathing
As you run, listen to the rhythm of your feet. A simple way to find a steady breathing pace is to breathe with your stride. Each time your foot hits the ground, it should count as one "beat." Listen to this rhythm for at least 30 seconds. Then coordinate your breathing and the beats of your feet. You may find that you have already connected your breathing to the motion of your body. If not, try breathing in for two beats, or footfalls, then out for two beats. Your breathing should not be faster than the pace of your legs during a long-distance run. If that rhythm does not feel natural to you, find a rhythm that does through trial and error.
The key to proper breathing during long-distance runs is relaxation. Runners may find that their torsos feel tight, making it difficult for them to take a deep breath while running. This tightness, according to Ben Greenfield, director of sports performance for Champion Sports Medicine, can cause runners trying to maintain a 70 to 75 percent effort to feel as if they are giving a 90 to 95 percent effort during a long run. Greenfield recommends practicing relaxation and breathing techniques to release this upper-body tension while running. He also suggests adjusting your posture while running, taking care to stand up straight, relax the shoulders and arms and expand the ribcage while breathing. Consciously adjusting your posture when you begin to feel a tightness in your upper body can serve as a signal for you to reset your breathing pattern if you have lost your rhythm.
Remember, as with anything, practice makes perfect. The more you run, the more muscle memory you will develop---making proper breathing while running long distances an achievable reality.
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