Getting Good At Running?

[Perfect Plex]

I really wanna improve at running. I've always been pretty crap running (long distance) Am actually a pretty decent sprinter. But long distance am dredfull.

I have really REALLY heavy legs and I just seem to gas very quickly while doing roadwork.

But I really wanna improve any tips/advice?. At becoming a solid long distance runner?

Thanks

[Spiegelo]

I really wanna improve at running. I've always been pretty crap running (long distance) Am actually a pretty decent sprinter. But long distance am dredfull.

I have really REALLY heavy legs and I just seem to gas very quickly while doing roadwork.

But I really wanna improve any tips/advice?. At becoming a solid long distance runner?

Thanks

Don't land heel to toe. Try to land midfoot, and soft steps. Listening to music helps to keep me from getting bored and realizing how tired I am, but sometimes blasting headphones prevents you from hearing how hard your feet are slapping into the pavement. That's not good for you. Make sure you're landing softly and avoid running on sidewalk if it's joint pain bothering you. Street or track is softer. Also come very hydrated. Drink a lot the night before and up to 2 hrs before you run, that could be a big part of it.

[moneymayforever]

when i started running again i couldn't even run for 2~3 miles straight. but what i discovered is that running in the morning really helped me alot. like i wake up at 5:50 am and prepare myself for a morning run. i usually run 4~5 km in the morning and that takes me 20 minutes when i used to run the same course under 18 minutes. but when i ran at night **** my legs felt so light that i felt like i could easily go at least 7km nearly sprinting. anyways, what im trying to say is running asap you wake up is really good, it burns the hell out of your legs and your stamina increases more. do that for at least a week and you'll see a dramatic change i started running in the morning a week ago, i could already see teh results!

[J.Dempsey]

You got to start somewhere so don't be disheartened if you can't run far yet.
This is what I think:

Set 1 course, a park or somewhere where there's less car pollution and a bit of scenery, say 1 lap around a decent size park depending on what you can run now.
Reason is because you'll aim to run this course over and over, this will help you track your progression
Start by running your normal distance and do this a few times until you're relatively comfortable
Now even if you think it's still hard increase the distance after a few weeks for one run and try to run that.
If you complete it and it kills, fine, you still completed it. The main thing is you just increased your distance and you know this as it's the same course
Repeat again an increase.
You'll find you'll be getting up to your desired distance.
What the other guys say is correct, technique can help too, but I find just relax and let your legs glide and do the work.
You don't want to be smashing your feet down and you definately want to feel pain in your calves, hamstrings and quads than in your lower back and knees, do use those muscles.
Find a time that best suits when you prefer to run, I run morning mainly because I'm a morning person and there's lots more pollution in the air past 8am. But might be different for you.
Repitition and setting goals is key!
Gdluck!