Long-distance Running Tips

Andrew Whiteman, a graduate of Royal Oak High School in Michigan and Oberlin College in Ohio, competed in both cross country and track during high school and college. In his senior year at Royal Oak, Andrew Whiteman was co-captain of the varsity cross country team, and at Oberlin, he set a personal record of 29:54 in an 8,000-meter cross-country race his sophomore year.

Competitive running, especially over long distances, requires specialized training to avoid injury and enhance results. Here are a few tips to get you started:

1. Follow the 10 percent rule: One of the most important rules for reducing your risk of injury is never to increase your mileage by more than 10 percent over the previous week. Give your body time to adjust to the new demands you are placing on it.

2. Stay hydrated: An obvious tip, but an important one. For short runs, sip water every 20 minutes; for runs longer than an hour, rehydrate by drinking a beverage with electrolytes.

3. Slow down: You might be used to running faster miles on your short runs, but you should go more slowly on your longer runs, at least until you get used to the increased distances.

Finally, make sure you have quality running shoes, dress appropriately for the weather, and have fun.

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