Training for Distance Running

The Somali runners Community Organization
Training Programs.
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SRC training program is developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible.
SRC offers training programs for the 800 metres, 1500 metres, 5 km, 10 km, walks and steeplechase events suitable for young athletes.
The main focus for SRC is to train young athletes to Training for the Marathon or  the Long Run distance.

Whether you have been working out on your own or are just getting started, using a qualified running coach expert will accelerate your results and reduce common mistakes. Our team of top notch fitness professionals will help guide you through a customized workout program to enable you to tone up, get stronger and become your absolute physical best. Our staff has worked with clients of all ages and abilities and will show you how to look and feel your best


The Benefits of  Running.
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* Provides the necessary endurance to complete the marathon.
* Strengthens the heart (increases stoke volume) and opens the capillaries, both sending energy to working muscles and flushing waste products from fatigued muscles.
*Other physiological benefits include the increased number and size of mitochondria and increased myoglobin concentration in muscle fibers.
* Strengthens the leg muscles and ligaments, thus improving your endurance.
* Recruits fast-twitch muscle fibers to help with slow-twitch tasks (like running a marathon).
*Teaches the body to burn fat as fuel.
* Develops your mental toughness and coping skills, thus increasing/enhancing your confidence level that you can go the full marathon distance on race day.
* Increases your overall speed, even for shorter races.

Short and Long Distance programs

Short Distance Running Tips
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Things to Consider While Running Long
Run at a conversational pace by starting out slowly to conserve glycogen.
Running at an easy pace reduces the possibility of incurring an injury.
Stay loose by shaking out your arms and shoulders regularly.
Carry your arms close to your waist or hips to conserve energy. Also avoid unnecessary arm swing, particularly laterally across the body.
Realize that long runs will sometimes be difficult to complete and that you may experience some "bad patches" in the later miles. Persevering through these stretches will develop mental toughness, an essential skill that will be needed during the marathon.
Use imagery, mental rehearsal/visualization, and self-talk to develop mental toughness. Mentally break the course into sections. Read Psychological Issues for more information.
Cool down by running the last half-mile at a very easy pace.

Long Distance Running Tips.
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Long distance covers the 5 kilometre, 10 kilometre, half marathon and marathon events. Comparing past and present world record holders it would appear that athletes in these events would reach their peak at the following ages:
3 kilometre
5 kilometre
10 kilometre
Half Marathon - for the experienced endurance athlete
Half Marathon - for the novice endurance athlete
Marathon - for the experienced endurance athlete
Marathon - for the novice endurance athlete - based on mileage
Marathon - for the novice endurance athlete - based on time.

For more information contact :
Qualified running coach expert : 
ABDI WARSAME ISAK
By phone: 404-952-3920 or 919-624-1119
email: somalirunners@gmail.com