Runs longer than 3000 m are considered distance events. The hardest distance runs include the cross-country and marathon races. Unlike other distance races, which are held on flat tracks of varying composition, cross-country races are run over rough, rolling terrain. Because of the varying conditions and sites, no world records are kept for cross-country racing. Marathons are usually run on paved roads. Cross-country races seldom exceed 14.5 km (9 mi). The marathon, in contrast, is run over a course of 42 km 194 m (26 mi 385 yd).

In long-distance running, the emphasis is on endurance rather than on great speed, and a long stride. Arms swing freely from shoulders in a forward and backward motion, at the same speed as the legs. Head position is controlled by eye contact with the ground approximately 30 yards ahead. This will keep your head in a propper position for running. It should also provide a slight body lean that is preferred to the upright running position. Here are some exercises for Distance Running:

1. Do not use a sprinter’s track shoe. Select a shoe without spikes that has a heel. Run several 120-yard windsprints at about half of your highest speed.
Concentrate on doing the techniques of distance running form described above.

2. Start with five minutes of running in a given direction without stopping each day, until you feel comfortable and there is little tiring. Then raise the schedule to eight minutes. If you are Planning to compete, raise the time of the run by three minutes until you can run up to a half hour to an hour.

Running Downhill on Uneven Land

A lot of long-distance running involves running on uneven terrain, from slight slopes to steep hills. When running downhill, the pull of gravity works to one’s advantage, as the slope pulls your body forward. At this time, your stride should be shortened to make sure your footing is right. Your body should stay relaxed, and your run controlled. To prevent to much imbalance, the center of gravity should stay over the base support. Exercise for running downhill:
Find a steep hill. Walk to the top, and run down to the bottom. Relax, and let gravity do the work. Try it again, but this time fight the pull of gravity by slowing down, and leaning back. This stops a faster descent. Repeat running downhill several times, using the pull of gravity so that it works better for you.

Running Uphill on Uneven Land

Running uphill is a larger challenge than running downhill. The runner must lean forward, lift knees higher, lengthen the stride, and swing the arms harder. When the runner nears a slope, she or he must run to the top, increasing speed about five meters before the slope to help build up momentum needed to climb the hill.

Excersise for Running Uphill

Move at least ten meters back from the hill. Start running, picking up your pace at least five meters from the slope. Try to stay relaxed while running uphill. Concentrate on a high knee lift, and a larger stride. Focus your eyes about fifteen meters ahead. Avoid looking at the top of the hill, because this causes your body to straighten, and throws the center of gravity behind the base of support, and creates an imbalance.

Let's talk a bit about the Steeplechase.

The steeplechase is an obstacle race, usually run over a 3000-m course containing hurdles, water jumps, and other hazards. Since it's so long, we've included it here in the Long Distance section. What a race!