Long distance running sounds intimidating when you’re first beginning. It’s hard to imagine that running double digits could ever feel normal when a mile or two feels like a struggle.
When you train properly, running long distances can become easier and feel more natural.
How to run long distances?
Ah, the golden question.
Most runners begin to want to run longer distances as their fitness starts to improve. After a few months of consistent training, running feels less difficult and it becomes more realistic to complete longer distances.
Running for a longer period of time can be difficult.
rowdy Adding even a single mile to your weekly long run can feel nearly impossible.
Although it may seem daunting at first, once you start running long distances regularly, each long run will seem and feel less daunting.
Long distance running involves consistency.
If you want to be able to run long distances without getting tired, you will need to be consistent with your training. If you have already run 14, 16, and 18 miles, then a 20 mile run will feel much easier.
If you take three weeks off from running, it will probably feel miserable to try and run 20 miles.
Most new runners are surprised by how much they end up enjoying the sport, as well as how motivated they are to get better at it. When a mile feels easier to run, the next goal is probably to run a 5k.
The next logical step after completing a 5k race is to compete in a 10k, half marathon, and eventually a full marathon. Many runners find long-distance running to be addictive.
Distance running can help you train for a race, increase your mileage, and get in better shape.
Becoming a better distance runner is a lifelong process.
Being able to complete a long distance run is a great feeling that not many people get to experience. If you challenge yourself to go on long runs each week, you will develop both mental and physical strength. This strength can be useful in other areas of your life.
Once you have learned how to run long distances, that is just the beginning. If you want to be able to run long distances without getting tired, you need to work on increasing your stamina. Once you’ve done that, you’ll find that you’re able to achieve goals that previously seemed impossible.
As the popularity of long distance running grows, we have more opportunities to participate in the sport. If you want to improve your long distance running performance, consider following these tips. They can help you run further with less effort while enjoying the experience more.
Tips for Long Distance Running
Break each long run into sections.
When you have a long run ahead of you, it can be intimidating. If you only run half way and then turn around, it will probably feel like the run is taking forever.
Instead of running all at once, try breaking your run into sections, both mentally and physically.
A 16 mile run can be broken up into four sections of 4 miles, rather than two sections of 8. In order to mix things up, try running four miles in one direction and then switch it up for the next section.
It will help you to feel confident in your ability to accomplish the distance if you find a way to keep these sections different.
Always Warm-Up and Cool Down
You should warm up before you run, and cool down afterwards, especially if you’re running long distances. A good warm-up will help your muscles prepare for the run, while a cool-down will help your body recover afterwards.
When you are warming up you should do a slow walk or a little jog.
Maintain Good Running Form
As you’re running, it’s important to maintain good form. A stiff upper body is not something you want to have. Run with a straight torso and upright position, without bending over from the waist too much.
You should not take large shots in order to be efficient. Avoid looking at your feet, keep your gaze fixed on the horizon, cup your hands, shorten your strides, keep your head up, relax your neck and shoulders, keep your arms close to your body, and swing them to propel yourself forward.
When you land, make sure your midfoot hits the ground first, then push off with your toes. If you’re a pure heel striker, you shouldn’t try to change your running form, as this could lead to injury.
You can stop if you get tired. Doing some squats will help loosen your hips and also work your glutes and hamstrings to give your legs more power.
Good running form will help you breathe properly and easily. It can help you run more efficiently and prevent injuries.
Run long runs slowly.
It is important to slow down your pace for long runs, even if you feel like your regular pace is slow. All of your longer runs should be completed at a pace that is easy for you to maintain a conversation.
The purpose of long distance running is to cover a long distance in a single journey.
In order to run long distances without tiring, you should focus more on the length of the run than on how quickly you finish it. Don’t worry about going too slowly, take your time, and enjoy the journey.
Breathing
It is important to establish a rhythm with your breathing in order to stay on pace and improve your communication with your posture.
For every mile of your long run, you will spend the first minute only breathing through your nose.
It’s okay to breathe out through your mouth, but try to breathe only into your nose, and then out through your mouth.
We do this because it helps us communicate better with our diaphragm when we breathe through our nose. When we keep our feet under our hips, we create more stability in our run and prevent ourselves from shifting to the side.
Every mile, for the first minute, you should breathe through your nose.
Prepare for the mental battle of long distance.
Beginning with negative thoughts ensures your failure. One of the worst things you can do before a long run is to convince yourself that it will be a really long and difficult run.
To survive long distance, it is important to retrain your brain and focus on a positive mindset.
Starting your run feeling like it’s going to be terrible will only make it feel impossible.
Get in the right headspace before you start running by telling yourself that you can do it. Remind yourself of any past successes you’ve had to give yourself the motivation to keep going. You could potentially only have to run your regular 4 miles four times, or you’ll just be running for the duration of a movie. Whatever helps make it sound a little easier!
Follow The 10% Rule
If you want to increase your mileage, you need to be careful. We suggest that you follow the 10% rule.
The idea is to only increase run mileage or weekly volume by 10% or less to prevent over-training or the risk of injury.
Ten percent is a good rule to follow when increasing your aerobic fitness and endurance to prevent injury.
Run/walk when you need to.
You should take a walk break if you are struggling. The run/walk method is a great way to gradually increase your running distance without getting too tired.
The point of long distance running is to cover a large distance, not to run quickly.
If you need to break up each mile, run for a section and then walk for a section. Alternatively, plan a walk break at each quarter of the run.
Do not be discouraged if you have to walk. Walking can be a great way to help increase your distance. This is especially true if you are just starting out. No matter how you travel, 16 miles is still 16 miles.
Add Strength Training
If you want to get better at running long distances, you should probably try incorporating some strength or cross-training into your workout. Strength- and cross-training can help improve your endurance, so you can run for longer periods of time.
Performing these exercises will help to target and build strength in certain muscle groups. This will in turn lead to increased efficiency and decreased injury risk when running, as strong muscles help you run more efficiently and prevent injuries.
There is no way to avoid the fact that running is a weight-bearing exercise. There is a direct connection between running and our body weight.
While strength training helps us improve our speed by building lean muscle mass, it also helps cut down on any unnecessary fat.
It’s important to stay healthy, so if you’re trying to lose weight, do it slowly and in a healthy way.
Take your long run outside!
I hate nothing more than being stuck on a treadmill for hours at a time! Staring at the same scenery on a treadmill for a long time feels very unpleasant and boring. Also, you can’t run on different types of terrain or go up and down hills on a treadmill.
If you live somewhere without a nearby trail or running route, you’ll need to factor in some additional time to drive to one. If you spend a little extra time traveling to get to a beautiful trail, it will help the miles go by faster and be worth it in the end.
Focus on Fueling Before and During Your Long-Distance Run
Before and during long runs, it’s important to focus on fueling in order to gain endurance. Our inability to fuel long runs is what limits our endurance.
If you want to improve your endurance and ability to run longer, you should focus on long runs rather than cutting them too frequently.
You should try to eat a nutritious meal before running, and you may even want to bring along some energy gels or chews to help you during the run. If you ensure you have enough energy, you won’t become as tired while running.
Run With People, Distract Yourself
If you want to become a better long-distance runner, one option is to run with other people. Running with a group can help you push yourself to go further and improve your endurance. I’m assuming you are referring to working out with a partner. Having someone to workout with can be helpful because they can help motivate you when you are feeling tired.
If you like running by yourself better, keep your mind occupied by listening to your favorite motivational podcasts.
Freshen Up Your Legs
If you are experiencing tightness and soreness in your feet during the later stages of a long run, there are a few things you can do to alleviate the discomfort.
About halfway through your long run, start doing either air squats or leg swings to keep your muscles loose.
Assuming you are running for 20 miles, at the 10 mile mark, you will slow down and come to a stop. This will give you a chance to catch your breath before starting to do air squats.
Squat down until your thighs are parallel to the ground, then stand back up. Repeat this ten times. This exercise should help to loosen your hips, quads, and legs. Every mile you run during your long run, you will stop and do 10 air squats or 10 leg swings.
Don’t Skimp On Recovery
After a long run it is important to take care of your body and allow it to recover properly.
You should take care of yourself by eating nutritiously, staying hydrated, and getting enough sleep. If you want to be able to run longer distances without getting tired, you need to take the time to recover properly.
It’s important to take care of your body and get enough rest so you can come back to running feeling even better than before.
Long distance running is rewarding.
The thrill of running long distances is the challenge it provides. It is a great accomplishment to be able to run long distances, as few people have the strength and endurance to do so.
Give yourself a pat on the back for all of your hard work, no matter how long you have been running for. Whether you are just starting to increase your mileage or have been completing long runs for years, make sure to take the time to appreciate everything you have accomplished.
There is no other sport that requires the mental strength that long distance running does. Make sure to celebrate your successes and learn from your struggles.
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