Having a strong core and upper body is more important to running than most people realize. Strengthening your upper body will give you the posture you need to fight injuries and maintain form in rough workouts. Toned and strong arms also help to propel you in other exercises that rely on your legs. These are a few exercise for different muscles.

"Get Strong!" downtowntumblr. n.p., n.d. Tues. 14 Jan. 2014

Endurance

 

Endurance is everything in distance running. You have to be able to keep going no matter how much it hurts. This article shows ways to build endurance.

"How to Build Endurance." eHow. n.p., n.d. Tues. 14 Jan. 2014 

What to Eat

 

Before Running it's important to eat healthy. If you eat to much or too heavy foods you might make your self sick; but on the other hand if you don't eat anything you won't have the energy you need to finish your run strong. A banana or a bagel is always a good choice because it gives you energy but isn't too heavy. A peanut butter sandwich is good because it has both carbs and protein, and oatmeal is a good choice as well. To preform your best, you should give your food at least an hour to digest unless it is a very light snack such as a granola bar.

"Pre-Workout Meals." FitMotivated. Matthew Anthony, n.d. Tues. 14 Jan. 2014

Foam Rolling

breaks up adhesions and scar tissue that accumulates within our muscles during exercise and daily activities.
Read more at http://www.dietsinreview.com/diet_column/12/every-runner-should-be-foam-rolling-5-moves-to-help-you-get-started/#YLe7DG6A4HWagZ7P.99

Foam rolling can be very important for a runner. Its highly effective for recovery and can increase performance ability. Foam rolling breaks up adhesion and scar tissues that accumulates in our muscles during exercise. It helps to smooth out the rough patches, promoting better blood flow to the muscle, which reduces soreness and increases performance.

"How to Foam Roll" joyfulrunnergirl. n.p., Mon. Feb 18, 2013. Mon. 13, Feb. 2014

 

breaks up adhesions and scar tissue that accumulates within our muscles during exercise and daily activities.
Read more at http://www.dietsinreview.com/diet_column/12/every-runner-should-be-foam-rolling-5-moves-to-help-you-get-started/#YLe7DG6A4HWagZ7P.99

Perseverance

 

One of the most important qualities a runner have is perseverance. Running is an in your head sport. Once you've trained you have the ability to do as much as you think you can. If you've practiced and trained your body is ready, your muscles are ready, you have the physical ability to make your goal, but you can only do as much as you let yourself. It only hurts to a certain point and then it doesn't get any worse.

"Motivation." media-cache. Katie Cox, n.d. Mon. 13 Jan. 2014

Slow and Steady Wins the Race

94 year old Pauwels and 95 year old Koppinen race to the finish!

"Athlete Grandfathers" youtube. Yolka Elenka. March 27, 2013. Thurs. 5 Dec. 2013

Inspiring story of a Cross Country team whose coach was diagnosed with ALS. His team was determined to win state for him, their top runner suffers sever dehydration during the race but crawls to the finish for her coach and her team winning them the state title.

"Injured Runner Crawls to Finish to Honor Coach" YouTube. ABC News. Dec. 3, 2010. Fri. 22 Nov. 2013