Best way to improve long distance running

by Tom

Hey Paul

I'm looking to improve my long distance running because I may possibly be going into army basic training in february. I was wondering, I know that long distance running isn't good for my heart or lungs but is there a way I could train for it solely with the DFR? As in will sprinting intervals alone be enough to increase it or would I have to incorporate long distance running as well? (I'm thinking like GTG type training here if that would work)

I know I'm going to be doing lots of jogging, push ups, sit ups etc. so I figured with running maybe it's good to practise actually running long distances?

Any thoughts or advice on improving it?


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Oct 25, 2011
Running the Distance
by: Paul from

Hi Tom,

As you know, I'm not a huge fan of distance running, however if you're in the army it's a necessity. Luckily project dragon's cardio development systems will aid in this.

Once you're increased your strength and this not only includes the actual thickness of the muscle fiber but tendons and ligaments as well as neurological, you can integrate skill training to teach the nervous system to use this power effectively to increase your distance.

If you increase the efficiency of your movements in regards to running, then the actual effort and muscle usage dramatically decreases meaning you can increase your distance output very easily. The trick to this is focus on developing the nervous system and strength separately. Your strength training is taken care of via the DSR and your lung and cardiac volume increases via the DFR's. The next step is neurological adaption.

The secret to skill development and neurological training is to practice the movements frequently, and to stay fresh. Practice the movement you're going to perform, in your case a steady jog slowly - watch the movement of hip, quads, hams, foot etc, and reduce unneeded and unnecessary contractions.

Practice running half the distance you need to at have the speed you want - it's VITALLY IMPORTANT TO STAY FRESH - NEVER push yourself anywhere close to fatigue, frequently through the day. This teaches your body the movement and which muscles to contract in sequence. You can do this a couple of times a week. Then once a week or every 2 weeks perform a max test and see how far you can go in good form.

You'll be surprised how quickly you can increase your distance. Again the key here is staying fresh - not pushing the muscles - that's the iso's job. You can repeat this technique for any physical movement.

I'd also recommend you pay close attention to your running technique, focusing on ball heel placement as opposed to heel ball placement.

Finally you may want to check out this book by my good friend Marius Bakken -

Marathon Training

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