Learning how to run long distance is one of the most difficult obstacles that beginning runners confront. Beginners are frequently injured, bored, or burned out before reaching their long-distance running mileage goals.
You are likely to encounter both physical and mental challenges as you attempt to push your limits. This is a common occurrence during the training process. Runners may be hesitant to increase their mileage because they are afraid of the pain or boredom that comes with running long distances.
The key is to go slowly. Running greater distances takes time and care, so it’s best to start slowly to avoid overuse issues. Use some of these tips to make your long runs not only longer but also more fun.
Train your body to run longer distances
To become a long-distance runner, you must first commit to regular physical training. There are a few crucial components of a training regimen that aspiring long-distance runners may adhere to, in addition to pacing yourself and being patient with your progress.
Always begin with a warm-up
A solid warm-up before running can help you avoid issues like side stitches and muscular stiffness, which can spoil your run or leave you more prone to injury. Begin with a brisk walk or short jog to warm up and prepare your joints for more rigorous activities. Then, to prepare your muscles for the miles ahead, do a few active stretches.
Similarly, remember to cool down for at least five minutes at an easy pace at the end of your run. This will help to lessen lactic acid buildup and hence prevent muscle discomfort.
Take it Slow
If you’re used to jogging two or three miles at a time, you won’t be able to tackle marathon distances overnight. Too much, too quickly is a formula for disaster. Not only are you more prone to become sore or burned out, but you also run the danger of injuring yourself and being sidelined.
The goal is to gradually increase your mileage. To avoid injuries, you should not increase your weekly mileage by more than 10% per week. It may take some time to attain your mileage goal, but with this training method, you’ll soon be ready to comfortably tackle those larger distances.
Avoid Side Stitches
While you may believe that side stitches are an unavoidable aspect of jogging, they are not. Follow the tips to avoid side stitches, so you don’t have to cut your runs short. Applying pressure to the affected area and altering your breathing pattern are two effective methods for removing those pesky cramps.
Just as you gradually increase your distance, you should also consider slowing down your pace. If you are planning to run long distances, you will also need to conserve part of your energy so that you can finish your run. Slow your pace gradually as you increase your distance to avoid putting too much effort or stress on your body.
Examine Your Form
Start with your head and work your way down. Check that you’re gazing up and not down at your feet. Relax your shoulders, maintain your back straight, and relax your arms, wrists, and hands. Check that your steps are straight and that you’re breathing deeply.
Running with appropriate technology is essential for avoiding injury. It can also help you avoid weariness, which may hinder you from jogging for longer periods of time.
Walk and run
Don’t worry if you can’t maintain your pace for the entire course of your run. You should not put too much pressure on yourself to jog or run the full distance. Instead, combine running and walking to cover more ground.
This interval workout has various advantages. You’ll still get good exercise and burn a lot of calories. But you will improve your fitness, endurance, and confidence, allowing you to run larger distances in the future.
Intervals are an excellent approach to improve your fitness and aerobic capacity, but keep your intensity in check. Before you begin (gradually) adding bursts of increasing speed or effort, be sure you are comfortable at a slower rate.
Avoid Treadmill Boredom
When you are unable to run outside, the treadmill provides convenience, and many runners find that it has less impact on the joints than concrete.
But don’t just start running on the treadmill. Develop a strategy for overcoming boredom and making treadmill running more enjoyable. You might raise the tempo and inclination in small bursts. You might also try slowly climbing a hill while slowing down your pace. These boredom-busting treadmill workouts are one method to stay on track with your running program no matter what your schedule or weather conditions are.
Pause and stretch
Tightness in various muscles is a common cause of why both novice and seasoned runners abandon long runs. Stretching in the middle of your run can assist in relieving muscle tension.
If you feel tight during running, try extending the afflicted body portion for 30 seconds. Then resume your run.
If you experience soreness that does not go away, you may need to quit running. Understanding when to run through discomfort and when to stop is critical.
Take Your Time
Are you keeping track of your running pace? You really should. Running too quickly is one of the most prevalent reasons that new runners quit before reaching their goal distance.
When you initially begin running, run at a conversational speed. That is, you can communicate in entire phrases while running comfortably. You’re sprinting too fast if you’re gasping for oxygen.
Increase your strength training.
Cross-training that incorporates strength training on days when you are not running helps your body manage the physical stress of running. Your muscles will be able to work for longer periods of time before becoming weary, allowing you to run longer distance.
A good strength training regimen does not have to be time-consuming. Bodyweight workouts that don’t require any equipment or exercises that employ dumbbells or resistance bands that can be done at home can provide the same benefits. It only needs two or three 15-20 minute strengthening workouts per week to increase muscular mass.
Make Your Thoughts Run Longer
Long-distance running is a mental as well as a physical discipline. In addition, you should also train your mind to go the distance.
Exercise Outside
Jogging on the treadmill might become tedious. Although treadmill running is physically easier, it can be a far more tough mental battle. Run outside if the weather and safety permit. The fresh air, scenery, and novel routes may distract you to the point where you run for longer than you would on the treadmill.
Run Alongside Others
If the voice in your head isn’t enough to get you through a challenging workout, consider bringing a friend or two along to encourage each other to run longer distance or harder.
Many new runners claim that they would never be able to go long distances without the assistance of a running companion. Whether it’s due to peer pressure, the diversion of conversation, motivational support, or a combination of all three, runners who buddy up tend to go greater distances.
If you generally run alone, get a friend or family member to join you, or look for a local running group. You can discover groups by searching online or going to a local running store.
Combat the Mental War
Some new runners are physically fit enough to run a given distance but lack the confidence and mental fortitude to push themselves beyond. So, how do you increase your mental endurance?
In many circumstances, it is just a case of “thought over the matter.” To distract yourself, you may run with others, get creative and play mental games, or simply lose yourself in the excitement of jogging. Monitoring performance indicators, as well as exciting music, is another wonderful incentive for many runners. If you like to be completely involved with your mind and body during a run, mindful running might help you stay in the present moment.
Although there are advantages and disadvantages to utilizing headphones in the long run, one advantage is that they can help the miles fly by. But there are advantages to running without music as well.
Alter Your Path
Do you always take the same route when you go for a jog? If this is the case, you will quickly become bored and exhausted.
Try new running routes to keep yourself entertained, so you don’t get bored and stop. If you usually run at your local track, try running on your neighborhood streets or a nearby walk or trail. Investigate new neighborhoods. Alternatively, look up popular running routes online.
Dig Deep
Beginning runners frequently lack the confidence required to run through the discomfort that all runners endure throughout long-distance training. But you’ve got it in you. You only need to realize that potential.
During runs, experiment with different approaches to dive deeper. Pushing yourself may hurt a little and make you need more stamina and strength. However, mental stamina is a muscle, just like the ones that carry your body for miles. Long runs will become easier to navigate if you exercise your mental muscle.
To Conclude
Setting defined short-term goals to strive toward can help with the mental hurdles of running longer. Your objectives could be as simple as “run to the next stop traffic signal” (and then the next signal, and the one after that). It makes no difference how tiny your aim is as long as it keeps you going forward.