Sports Specific Training

Long-distance running, also known as endurance running, is a great way to improve fitness and relieve stress. Health experts say long-distance runners' benefits include strong cardiovascular health, low cholesterol, healthy blood pressure levels, and improved metabolism. However, it is not easy and requires specific training, but it is not impossible even for beginners. Here is a beginner long-distance running training guide that goes over the fundamental areas needed to develop.

Long Distance Running Training

Running is a great form of cardio that offers several health benefits that, includes:

• Weight loss
• Stronger muscles
• Stronger bones
• Improved cardiovascular functionality

One of the main prerequisites is building up the body's ability to handle the exercise. To reach the full potential as a distance runner, key areas that need developing include:

• Using proper footwear
• Endurance
• Lactate threshold
• Aerobic capacity
• Basic speed
• Running technique

Running Shoes

• It's essential to wear comfortable running shoes that can handle the terrain and the distance.
• Improper support can lead to injury and long-term damage.
• Wearing good athletic socks is also recommended.
• Stopping a run halfway because blisters form stops the flow of the workout and impacts stamina and momentum.
• It is important to find the correct size, weight, and comfort.
• Ask the experts for help from local sports or running shoe stores who will look at how you move and recommend a running shoe.

Endurance Base

• Endurance base refers to how long an individual can run at a comfortable pace before having to stop.
• Once an individual finds their endurance base, which for beginners could be around five minutes at a time, this can be a starting point to build off.
• On light days, a run could last for 10 minutes before walking.
• On harder days, a run could go for 20 minutes before walking.
• Incremental increases build up an individual's endurance base.

Lactate Threshold

• The lactate threshold is similar to the endurance base in that it refers to how long an individual can run before feeling a buildup in lactate.
• Lactate is what makes the muscles cramp and become sore the following days.
• Understanding how much the individual's body can take before this buildup becomes too much is their lactate threshold.
• The threshold will gradually increase with training.

Aerobic Capacity

• Maximum aerobic capacity measures the heart and lungs' ability to send oxygen to the muscles.
• Understanding individual maximum cardio capacity will help identify the starting point to slowly and steadily increase running distances.

Basic Speed

• Basic speed is how fast individuals can run while holding a conversation.
• Knowing the basic running speed can help determine the starting point.
• As stamina increases, basic speed increases.

Running Technique

Running technique is essential for gaining the most speed and endurance. Using the correct form, the body is not expending unnecessary energy. The proper running form includes:

• Maintaining an upright spine with the head, shoulders, and hips aligned.
• Focus on maintaining a steady breathing rhythm.
• Follow through on strides.
• Do not cut the movements short.
• Find your natural stride, which could be leading with the heel or running toe to heel.
• Consult an experienced running coach or exercise physiologist for assistance in finding your running form.

Long-Term Goal

• The body adapts to the stress of training slowly and over time.
• Physiological adaptations cannot be rushed; however, the training program can be optimized to individual needs.
• The minimum time before seeing an improvement from training is around six weeks.

Gradual Increase

• Training load is a combination of distance, intensity, and the number of runs each week.
• The body can only develop with moderate increases over a short time.
• Increasing the load too much and too fast leads to injury, illness, and exhaustion.
• Limiting distance, intensity, or frequency changes is recommended to no more than once a week.

Recovery

• Training provides the stimulus to improved fitness, but the body needs recovery time to grow and adapt.
• Often beginners want to train hard every day, trying to cover all the elements at once.
• This common mistake slows progress and can cause various injuries, fatigue, and loss of motivation.
• Rest days are essential to allow the body to recover, develop, adapt, and continue to progress healthily.
• The classic training program alternates a hard training day with an easy day or a rest day.
• Two consecutive hard training days can be done as long as they are followed by two full recovery days.

Beginner Tips

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Berryman, Nicolas, et al. "Strength Training for Middle- and Long-Distance Performance: A Meta-Analysis." International journal of sports physiology and performance vol. 13,1 (2018): 57-63. doi:10.1123/ijspp.2017-0032

Blagrove, Richard C et al. "Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review." Sports medicine (Auckland, N.Z.) vol. 48,5 (2018): 1117-1149. doi:10.1007/s40279-017-0835-7

Kenneally, Mark, et al. "The Effect of Periodization and Training Intensity Distribution on Middle- and Long-Distance Running Performance: A Systematic Review." International journal of sports physiology and performance vol. 13,9 (2018): 1114-1121. doi:10.1123/ijspp.2017-0327

Tschopp, M, and F Brunner. “Erkrankungen und Überlastungsschäden an der unteren Extremität bei Langstreckenläufern” [Diseases and overuse injuries of the lower extremities in long distance runners]. Zeitschrift fur Rheumatologie vol. 76,5 (2017): 443-450. doi:10.1007/s00393-017-0276-6

van Poppel, Dennis, et al. "Risk factors for overuse injuries in short- and long-distance running: A systematic review." Journal of sport and health science vol. 10,1 (2021): 14-28. doi:10.1016/j.jshs.2020.06.006

Walking is the most natural form of physical activity for optimal body health. It is low impact and can provide health and longevity benefits. Walking is second nature, but sometimes individuals can forget how to walk correctly and begin to present with musculoskeletal discomfort and injuries. The proper walking technique increases breathing function, reduces stress on the body and mind, and is a recommended form of self-care for aches and pains, injuries, and conditions. Proper walking techniques rely on the simple form, proper body mechanics, and active adjustments. Walking technique improvement can be achieved through chiropractic musculoskeletal rehabilitation and retraining to keep the body balanced and in top health.

Walking Problems

Forgetting proper walking technique is like forgetting healthy posture, which can lead to problems that include:

• Walking with the head and neck bent down
• Dragging the feet
• Dropping the feet
• Irregular, jerky movements when walking
• Taking smaller steps
• Waddling gait
• Walking more slowly
• Spastic gait pattern

Gait

Gait is the manner or way an individual walks. The average gait could be described as placing one foot in front of the other in a continuous motion from the heel to the ball of the foot. Walking problems are often brought on by poor posture, injury, or physical condition. Typical gait abnormalities:

Propulsive gait

• This gait is a stooped, stiff posture with the head and neck bent forward.

Scissors gait

• This gait is when the legs flex slightly at the hips and knees like a crouch, with the knees and thighs hitting or crossing in a scissors-like movement.

Spastic gait

• This gait is a stiff, foot-dragging walk caused by a prolonged muscle contraction on one side.

Steppage gait

• This gait causes foot drop where the foot hangs with the toes pointing down, causing the toes to scrape while walking, requiring the individual to lift the leg higher.

Waddling gait

• This gait is a duck-like walk that can show up in childhood or later in life.

Walking Problem Causes

Different diseases and conditions can affect gait and lead to walking issues. They include:

• Foot problems, including corns, calluses, and sores
• Injuries, such as fractures/broken bones, sprains, and tendinitis
• Arthritis of the spine, hips, knees, ankles, or feet
• Neurologic diseases - multiple sclerosis and peripheral nerve disorders
• Cerebellar disorders of the brain that control coordination and balance
• Movement disorders like Parkinson's disease
• Infections
• Abnormal development of the muscles or bones of the spine, legs, or feet
• Vision problems

Walking Technique Improvement

Body posture continually needs to be assessed and adjusted. When an individual least realizes it they start to forget healthy walking techniques, posture, and their shoulders begin to bow forward or become rounded or their feet start turning out when they shouldn’t. Poor walking posture leads to body aches and pains. Walking technique improvement consists of:

• Standing up straight like a string is attached to the head maintaining a plumb line with the sky.
• Keeping the chin parallel to the ground.
• Shoulders are back and relaxed to relieve tension.
• There is no arching of the back.
• Wear comfortable footwear.
• Engaging the core.
• Proper arm motion.
• Breathing deep and full.
• Letting the legs and buttocks create a natural stride.
• Focusing on around 15-20 feet in front, so the head follows where the eyes are looking.

The body relies on muscle/form memory. Chiropractic adjustments make it possible to keep the body in alignment, allowing mobility and flexibility without pain. Walking with proper form will strengthen the muscles that support the spine, eliminate stress on the body, and relieve aches and pains. Circulation will improve, bringing vitamins and minerals to the muscles and tissues.

DRX9000 Patient Testimonials Spinal Decompression

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026

Chambers, April J et al. “The Effect of Prolonged Walking With Intermittent Standing on Erector Spinae and Soleus Muscle Oxygenation and Discomfort.” Journal of sports science & medicine vol. 18,2 337-343. 1 Jun. 2019

Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Russell, Brent S et al. “Walking Gait Before and After Chiropractic Care Following Fifth Metatarsal Fractures: A Single Case Kinetic and Kinematic Study.” Journal of chiropractic medicine vol. 17,2 (2018): 106-116. doi:10.1016/j.jcm.2018.02.002