Hi, I'm Marty Beene, and I'm here to talk about proper training for long distance running. A lot of people see long distance runners and they wonder, "What do I have to do to do that?" The short answer is, a lot. In order to run long distances, you have to, of course, run long distances. But there are also a lot of other things that you need to do in order to do that successfully. Training for long distances also includes warming up properly, doing strength and flexibility exercises, stretching after you run, and knowing when to rest. I tell my clients that long distance runners have to have patience and perseverance. The patience part of it includes building your mileage very gradually -- the rule of thumb is about 10 percent per week. Not only do you have to build your mileage gradually, you have to do a lot of strength and flexibility exercises like planks, toe-ups, step-ups, and lunges -- and these can seem quite boring, especially because on a day-to-day basis it doesn't feel like they're actually doing anything, even though they are. That's where the patience comes in, doing these exercises all the time. Perseverance is equally important. Perseverance usually means you have to run almost every day. Your body is building its systems every time you run. If you skip too many days, then your body thinks it doesn't have to build that lung capacity, it doesn't have to make those muscles stronger. So, you end up taking a much longer time to be able to run long distances.