Want to improve your long distance runs? Start with sprints. Sprint as long as you can, as far as you can, and as many times as you can. Start with complexity to master the simplest tasks.
Fitness; it's not all about running and weightlifting.
Sometimes we forget that just moving about in different planes is fitness. Does everything always have to be so 2 dimensional? No, not at all.
How many times have you squatted by turning your back directly to a seat and sit down? Maybe, you never noticed it. Maybe you have.
Our alignments in real life are not always so linear. Yes, it is great to build strength in a linear fashion. It is also great to break those alignments and gain strength outside the linear plane.
Next time you want to work your chest, don't just move an object up and down. Move that object in all angles!
If you can't move your own body, why do you have the right to move objects outside your own body?
Just a thought next time you start exercising.
Jordan Richbourg CFT