While short distance running has health benefits, engaging in long distance running is particularly effective in enhancing fitness levels and alleviating stress. As per health professionals, individuals who regularly participate in long distance running experience improved cardiovascular health, reduced cholesterol levels and blood pressure, increased self-confidence, and a revitalized metabolism.
In order to become a long distance runner, it is crucial to gradually develop the necessary skills. For individuals with less experience, there are methods available to ease the transition into long distance running.
Even if you are an experienced runner, it is crucial to maintain a steady pace when running long distances. As your fitness and endurance improve, your body will enable you to run farther with improved technique and increased efficiency.
1. Use the right gear
It may seem obvious, but in order to engage in long distance running, it is essential to dress appropriately. This can involve various types of clothing depending on the weather and the time of day you choose to run.
To prevent excess sweat from sticking to your body in hot weather, it is beneficial to dress in light loose shorts and a loose top. Additionally, wearing a headband is a helpful way to keep sweat from trickling into your eyes.
When it is cold, runners tend to sweat less. To protect themselves from the cold and avoid losing too much body heat, they can wear tights and woolen headgear. Dressing warmly is crucial to prevent injuries.
2. Get durable sneakers
When it comes to long distance running, it is important to have comfortable footwear that won’t hinder you. Being on your feet for the entire duration makes it crucial to invest in sneakers that can endure. Having to stop a run midway due to blisters disrupts the workout and has a negative effect on your stamina and momentum. Furthermore, inadequate support can result in long term harm. Along with comfortable shoes, wearing an extra pair of quality athletic socks can offer an extra layer of essential comfort during your run.
3. Have a well-tailored training plan
Long distance running becomes a way of life rather quickly. It is crucial for the training involved to align with an individual’s fitness level, and setting goals that are challenging yet attainable is paramount. The guiding principle here is to systematically enhance one’s strength, endurance, and cardiovascular capacity.
To accomplish this, it is necessary to have a consistent combination of lengthy runs throughout the week and sufficient periods of rest. Including some weightlifting can also enhance cardiovascular exercise and improve overall fitness. SportMe provides the opportunity to receive guidance from RRCA-certified running coaches who will assist in developing a customized plan that caters specifically to your needs. They will ensure that you push your limits while simultaneously establishing boundaries for your body.
4. Eat healthy
For any sport, it’s important to consume nutritious meals and snacks to assist in muscle recovery and maintain overall health. It is recommended to stick to familiar food and drinks before and after training to avoid digestive discomfort that may arise from trying unfamiliar options.
Eating a healthy and consistent diet is crucial, particularly prior to participating in a marathon, as it aids in stabilizing your body before and after extensive exercise.
5. Warm up
It is crucial for athletes and recreational runners to warm up before engaging in a vigorous activity, such as long distance running. Incorporating stretching exercises and a ten minute walk prior to the run is strongly advised in order to reduce the risk of muscle pulls and cramps.
6. Cool down
Although many individuals remember to warm up before a run, they often neglect the importance of cooling down. It is crucial to understand that a cool down holds as much significance as a warm up. To significantly reduce recovery time, it is recommended to walk for 10 minutes after completing a long-distance run in order to allow the body to cool down.
7. Staying hydrated
When engaging in long distance running, sweat is produced and toxins are expelled from the body, but it also results in significant water loss. To properly hydrate for longer runs, it is important to begin the process even before the training session begins. It is advisable to consume ample fluids during meals and in between meals. Additionally, it is recommended to consume a drink of water at the halfway point of your run or at regular intervals of 30-45 minutes in runs that extend beyond an hour.
After completing a marathon or long distance run, it is recommended to hydrate with both water and alkaline-rich recovery drinks like Gatorade.
8. Don’t run too soon after having a meal
It is crucial to have a meal before a run in order to boost energy levels and increase the likelihood of a successful long run, but it is necessary to wait at least 3 hours for proper digestion.
If one does not allow sufficient time for the stomach to empty before running, it may result in experiencing stomach discomfort, encompassing symptoms like bloating, abdominal cramps, or even vomiting.
9. Pace the run
Frequently, long distance runners make a common error of not pacing themselves properly. To pace your run, it is crucial to acknowledge the natural limitations of your body. If you exert too much effort too soon, you may encounter difficulty in completing the entire distance either during a workout or in a competition. It is advisable to monitor your run using a pace calculator to stay informed about your average and split timings.
It is essential for runners to develop a skill for pacing in order to go the distance.
10. Use a timer
Even if not everyone participates in long distance running for competition, it is still beneficial to utilize a timer to assess your stamina for a specific distance. This data will be valuable in regulating the speed of long distance runs and assist in creating efficient exercise routines for future sessions.
11. Go slow
If you are accustomed to running distances of two or three miles, it is not feasible for you to immediately begin running marathon distances. Trying to increase your running distance too quickly is a recipe for disaster. In addition to a higher likelihood of experiencing muscle soreness or exhaustion, there is also a genuine risk of sustaining an injury that may prevent you from being able to continue running.
To ensure injury prevention, it is important to gradually increase your mileage. It is generally advised to limit the weekly mileage increase to no more than 10% each week. Although it may take some time, this training strategy will enable you to safely conquer longer distances and eventually reach your mileage goal.
12. Prevent side stiches
Although it may seem like side stitches are unavoidable when running, you can actually prevent them. By following steps to avoid side stitches, you can ensure that they do not cause you to end your runs early. Applying pressure to the affected area and altering your breathing pattern are two effective methods for eliminating these bothersome cramps.
The best approach when attempting to run longer distances is to add just a mile or two each week.
When gradually increasing the distance, it is important to decrease your pace accordingly. When running long distances, it is crucial to preserve energy in order to complete the run. To avoid overburdening your body, gradually reduce your pace as you extend the distance.
13. Check your form
First, perform a thorough examination of your entire body, beginning with your head. Ensure that you are gazing upwards rather than downwards towards your feet. Loosen your shoulders, maintain proper posture in your back, and refrain from holding any tightness in your arms, wrists, and hands. Confirm that your footfalls are aligned and take deep breaths while running. If needed, consider purchasing running shoes specifically designed for underpronators or overpronators to enhance your running technique.
14. Run and walk
If you find it challenging to maintain the same speed throughout your entire run, there’s no need to fret. It’s best not to impose the expectation that you must jog or run the entire distance. Instead, you can incorporate a combination of running and walking to cover a greater distance.
By following this interval workout, you can gain various advantages such as achieving an effective exercise routine and burning numerous calories. Additionally, it will enhance your fitness level, endurance, and confidence, allowing you to gradually improve your ability to run longer distances.
It is advisable to take intervals in order to enhance your fitness level and aerobic capacity, but it is important to monitor your intensity level. Before incorporating bursts of higher speed or effort, ensure that you are at ease with a slower pace by beginning gradually.
15. Prevent treadmill boredom
Before hopping on the treadmill and starting to run, it is important to have a strategy in place to overcome boredom and enhance the engagement of treadmill running. The convenience it provides on days when outdoor running is not feasible, combined with its lower impact on joints than concrete, is appreciated by many runners.
There are two options for increasing the intensity of your treadmill workouts: either increase the pace and incline in short intervals or gradually climb a hill while reducing your pace. These treadmill workouts can help you stay on track with your running program, no matter your schedule or the weather conditions.
16. Stop and stretch
Beginner runners and experienced runners alike often cut short their long runs due to tightness in multiple muscles. If you experience muscle tightness while running, performing some stretches during your run can be beneficial. If you begin to feel tightness during a run, attempt to stretch the specific body part affected for approximately 30 seconds, and then resume your run.
If you experience persistent pain while running, it could be necessary for you to cease this activity. Understanding the distinction between when it is acceptable to continue running despite pain and when it is crucial to halt is crucial.
17. Add strength training
Cross-training, which includes strength training, is beneficial on non-running days as it helps your body handle the physical strain of running. By engaging in strength training, your muscles will experience less fatigue, allowing you to run longer distances.
You don’t need to spend hours at the gym for a sufficient strength training program. You can achieve the same advantages by doing bodyweight exercises that don’t need equipment, or exercises using dumbbells or resistance bands that can be done at home. Just two or three 15–20 minute strengthening workouts per week are enough to increase muscle mass.
18. Train your mind to run longer
Long-distance running requires as much mental strength as it does physical strength. Besides following a physical training routine, it is crucial to train your mind to endure the long distances.
19. Run outside
Running on the treadmill can become monotonous. While running on a treadmill may be less physically demanding, it can present a greater mental challenge. If it is safe and the weather permits, opt for outdoor runs.
Running outside may make you run longer than usual on a treadmill because the fresh air, scenery, and new routes can be so distracting. Running backpacks are deemed crucial by many distance runners who prefer outdoor running.
20. Run with other people
If you find that the voice in your head isn’t sufficient to motivate you during a challenging workout, you may want to consider enlisting the help of a friend or two. Having a workout partner can provide the necessary support to encourage each other to run for longer distances or exert greater effort.
A lot of novice runners claim that they would not be capable of running long distances if they didn’t have running partners. Whether it’s due to peer influence, the diversion of conversation, the encouragement, or possibly a mix of all three, runners who pair up often find that they are able to run for longer distances.
If you are used to running alone, reach out to a friend or family member and invite them to accompany you, or consider locating a running group in your vicinity. You can discover these groups by searching online or by visiting a nearby running store.
21. Fight the mental battle
Some novice runners have the physical capability to run a specific distance, yet lack the self-assurance or mental fortitude to extend themselves further. Thus, how can one develop mental stamina? Often, it boils down to the concept of “mind over matter.” While one can choose to run alongside others to divert their attention, they can also tap into their creativity and engage in mental exercises or surrender themselves to the exhilaration of running.
Another factor that motivates a lot of runners is the act of tracking performance metrics, along with having an energizing playlist. If you find it more preferable to stay completely engaged with your thoughts and body while running, adopting the practice of mindful running can assist in maintaining your attention on the current moment.
