Running Mechanics & Distance Running

Introduction to Distance Running Mechanics

For this lesson, you will view the following video clip showing an example of distance running. To be a good distance runner, you need to be able to move efficiently. The goal is not power and speed but to be able to conserve energy as you run. The movements are not as big and intense as they are for acceleration or top-end speed. Arm movement needs to be noticeably less. The arms still need to be relaxed and movement needs to be from the shoulders down. Most distance runners will keep their hands closer to their waist so they are not holding their arms up because that takes effort and energy and tends to tighten the shoulders.

The foot strike on the ground is different as well. In distance running, you will have more of a heel-to-toe strike.  This allows for a rolling off the foot as you run. In acceleration and sprinting, more pressure is on the ball of the foot.

The "cycling" pattern of the foot as it goes from push off the ground to the next stride is different as well. In sprinting, the heel of the foot will come over the opposite knee. This resembles someone peddling on a bicycle: as the foot recovers (comes through for the next stride), it comes through higher than the opposite foot.

In distance running, there will be less cycling, and the foot will recover lower with less cycling motion. This is to allow for more efficiency, which is very important to be able to run for longer distances. Distance running is a great form of aerobic conditioning.

Jogging is basically distance running at a slower pace. The same principles apply. Jogging is what you will do as you begin learning how to run for distance. You want to learn to jog without much effort expended so that you can run for a longer distance. Depending on your current level of experience and fitness, you can work on your distance running for this week at either a fast walk, a jog, or a run.

As part of your exercise for this week, you will include jogging as part of your hours. Practice the proper form discussed above. Since this is aerobic conditioning, take your heart rate regularly (every 3 minutes or so) to get your aerobic target heart rate. Try to exercise for at least 20 minutes, but more if possible. As you begin, you may need to include some fast walking in between jogging. You will upload a video clip of yourself as you perform the proper distance running technique. This video should include clips from your workout that total over a minute