How to Run Longer If You’re Interested in Increasing Your Running Distance
1 Aug, 2022 | admin | No Comments
How to Run Longer If You’re Interested in Increasing Your Running Distance
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Be it 5km, 10km or half marathon, our experts have you covered.
So, you want to know how to run longer. First things first: Go! Making the decision to take any action to improve your health, fitness or fitness is commendable.
Whether you are looking to complete a 5km, 10km, half marathon or marathon distance, there are some general tips that will help all runners, regardless of your ability.
Note here: Running isn’t always about how far or fast you can go—far from it. Often, running after a busy day at work is all about headspace and mental freedom. fit trainer Gede Foster Shares that there are myriad motivations for increasing your running distance. “You can sign up for a run, eager to build up your cardio fitness, or just enjoy the mental challenge of running long distances,” she shares.
Not to mention the fact that running is both affordable and accessible. “It’s a great form of exercise, no matter what your gender, ethnicity, or age,” shares Foster. “Almost anyone can do it, which is why it can be a popular choice for people who want to improve their fitness.”
Wondering what are the benefits of running? Weights are – according to NHS websiteIt is a great cardio booster, good for your heart, and also lowers your resting heart rate.
Not bothered about distance but willing to accelerate? Our expert-led guide on how to run fast is just for you. Don’t miss our guide to training for running, running in the heat, and running tips for beginners while you’re here.
How to Run Longer: 12 Simple Tips
1. Know Your Potential
First things first: You need to know how far you can comfortably run at present. A good way to test this is to lace up and record on your phone (you can download an app like Strava for free, which will track your mileage for you).
Then, once you see how far you can run, try and increase it to ten percent a week. This means that if you can run three miles now, you can run about 3.5 miles next week. One way to make sure you don’t crash and get burned? Pace yourself, advises Foster. “Slow and steady wins here,” she shares. “You’re building your time on the ability of the legs, after all.”
Note, though: It’s best to gradually increase your distance week by week, rather than jumping fast from 5km to 10km as mentioned above. Even easier than the ten percent rule: Add 1km each week or aim to run an extra 5 minutes per week, shares PT.
2. break it
Ex-pro cyclist for Team GB Joanna Rossel recommends dividing each training session into smaller blocks – that way, it’s mentally easier to manage and it won’t feel so overwhelming.
“It can be tough to look at a season as a whole. I tell myself I’m just going to do the first block and then stop. But when I pick one block, I get more motivated, so I will move to another block,” she says.
For more fitness tips – read our guide.
3. Don’t be afraid to walk
Think that because you want to improve your running distance, you need to run for the rest of your workout? Basically: Wrong. It’s all about time on the feet, after all, walking won’t hurt you if you need to breathe. (Read our guide to the benefits of running here).
“Try running a kilometer, then walk a kilometer,” advises Foster. “Prepare yourself to run 2km, then walk one, and so on. Take a steady pace and aim to be consistent – you should take it slow for longer efforts.”
4. Support Your Training With Strength Workouts
FYI, running long distances requires strength and endurance in your legs to move your body and prevent injury.
Foster recommends supporting your runs in the gym or at home with some lower-body strength. “With each step, you’re putting 2.5 to three times your body’s weight in force through your joints, so you want to make sure your body is strong and stable enough to handle that load,” he says. shares. Read our guide to strength training for running or try these expert-approved bodyweight leg workouts or lower body workouts.
5. Invest in a Run Coach
Serious about your running goal? Foster recommends investing in a running coach.
Why? Because while there are tons of great free plans available online, paying a coach to check on you and be on hand with any questions will keep you motivated, accountable and dedicated.
6. Buy the Right Kit
it’s important. If you get injured after the first few runs, you won’t be able to increase your running distance, and your chances of injury are higher if you’re not in the right kit.
Not sure where to start? Trainers and a good bra are the most important. Fun fact: Most running shops will film your gait and give you advice about the type of shoe that will suit you best, shares Foster. “If you are considering longer distance, reviewing your running technique can pay you tenfold as it will not only make you more efficient but will ensure that your mechanics are up to the repetitive stress of running. are sound.”
Also worth thinking about is chafing, which happens to the best of us (and most long-distance runners). Shares Foster, “Repetitive movements with sweat salts and skin-to-skin rubbing act like sandpaper, grinding and irritating the skin, which can lead to an unpleasant and painful experience.” Read our guide to chafing cream here (Vaseline is a great go-to).
Our round-up of the best running trainers, running shorts, and gym leggings will help, as will a sweat-check by our fitness editor.
7. Have Enough Water and Fuel
Increasing your distance? It is very important that you are fueling and hydrating adequately. Shares Foster, “Studies have found that athletic performance is impaired by up to 30% when we are dehydrated.”
If you run for more than an hour, be sure to snack an hour or two before you run—this is the key to replenishing your glycogen stores.
8. Track Your Training
Sounds obvious, but it’s something that actually a lot of people forget to do.
“Keep a record of your training runs, and similarly, how you feel on training days, so you can recognize positive patterns,” says Sarah ClaxtonFormer Olympic hurdler and personal trainer at Embody Fitness.
“Also note how much sleep you got at night, what you ate, when you trained, and if you have the time, what you did. This will help make sure you get what you need to perform well every time.” What needs to be done.”
9. Learn From Your Failures
In other words, take failure as your progress. A 2015 study from Rutgers University showed that focusing on what we can learn from failure increases resilience and helps us persevere. So, for example, we’ll have a better chance of succeeding in the next job interview if we consciously evaluate why the previous one didn’t go according to plan.
“The most important thing to remember is that failure is temporary,” says former Olympic swimmer Rebecca Adlington, “I can remember racing at the World Championships in 2007 and coming tenth. I didn’t even make the final and was very upset. But then a year later at the Olympic Games in Beijing, I got two gold medals. Failure is fleeting. It hurts like hell, but you will always move on.”
10. And Celebrate Your Victory Too
If you have achieved a goal – no matter how small or insignificant – celebrate it and your success. (Read our guide to goal setting here).
“I always balance my training sessions with rewards,” says British wheelchair racer Hannah Cockroft OBE. “You must always acknowledge whether a goal has been achieved, otherwise it may seem that it never happened. There must be some happiness somewhere.”
Emotional rewards work well, like a new book or an hour of Netflix watching. Read our self care ideas here.
11. Set Clear Goals
Always put your goals on paper, advises Team GB Cyclist Joanna Rossel,
She shares that she’s more than willing to stick to something if she’s written it, and research by the Dominican University of California found that she’s not alone. You are 42 percent more likely to achieve your goals by simply writing them down on paper.
The same study also found that more than 70 percent of participants who sent weekly updates to a friend achieved their goals. Time to get texting.
12. Use Visualization
And finally, if you find yourself anxious or paralyzed by the fear of increasing your running distance, try doing what scares you. “Visualization is important to me,” says Olympic middle distance runner Hannah England, “A few days before a race, I’ll set aside ten to 15 minutes about what’s going to happen when I get to the stadium, – where are the luges, where I’ll collect my numbers. It’s tiring if I think about the race all the time. would be a giver, so I do it in concentrated bursts.
Dr. Tracy DevonportA sports and exercise psychologist for several top Olympian athletes at the University of Wolverhampton, agrees, adding that it can be a useful tool for all of us in difficult situations, such as asking for a pay raise. “The more you imagine yourself in a scary environment—imagining sights, sounds, and feelings—the less difficult it becomes,” she says. “I have several golfers in my house standing in my cat-litter tray so they can feel as real as being in a bunker during a competition. This is called “functional equivalence”—the idea that mental imagery functions in the same way. like physical perception.”