What are the top tips for long-distance running? Is there a best way to learn how to run longer distances?
If you’ve got these questions, you’re in the right spot. Because whether you’re a new runner or a veteran, learning how to run longer distances is a skill that any runner can master with both time and patience.
So if you’ve ever wanted to increase your weekly mileage, then these 5 tips for long-distance running can help you run longer, without getting injured or burned out.
Let’s get started.
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HOW TO RUN LONGER DISTANCES | 5 TOP TIPS FOR LONG-DISTANCE RUNNING
Increase your mileage slowly and steadily
Many runners and coaches will tell you not to increase your distance by more than 10% a week.
And for good reason—a sudden spike, especially if it’s more than 30% over 2-weeks in your running plan 1, is a recipe for injury.
Your body needs time to build musculoskeletal strength* that can absorb roughly 2.5 to 3 times your body weight. 2.
*Your musculoskeletal system includes your bones, ligaments, tendons, and muscles.
If your goal is to learn how to run longer distances, give yourself time on your feet to build strength in your bones, ligaments, tendons, and muscles.
Getting more time on your feet doesn’t always have to mean running to run longer.
Walking, and using walk breaks, are a gentle way for you to get more time on your feet, build strength, and avoid injury.
Plus, if you use a run-walk plan, walking can help you delay muscle fatigue so you can run faster, longer. 3
New runner or injury prone? Your best bet is to boost your mileage by less than 10% a week.
Become an efficient runner to help you run longer distances without getting tired
As a runner, you must learn how to run efficiently to run longer, otherwise known as ‘running economy’.
The big question with ‘running economy’ is: How much energy are you using to move forward?
The last thing you want as a runner is to waste energy—and this can come from excessive side-to-side actions (like your arm swing) or an inefficient running form. All this wasted energy prevents you from moving forward and can tire you out.
You need all your energy focused on forward momentum to teach you how to run longer without getting tired—and this requires a closer look at your running stride.
Do you notice your leg reaching in front of your body rather than directly beneath your body? (You may need to record a video of yourself running to see this.)
If it is, then you’re overstriding and placing more stress on your body.
And though you may be strong enough to handle this extra stress from overstriding, it’s an inefficient way to run.
For a more efficient stride that saves you energy (so you can pour your energy into running for longer distances) we’ve got to examine your running cadence.
Your running cadence is the number of steps you take in a minute.
In other words, count the number of steps you take in a minute to find your run cadence.
You may have heard that the ideal running cadence is about 180 steps per minute, but the truth is, the optimal number of steps is individual to you.
And if you’re overstriding, try increasing your cadence by about 5 percent to train yourself how to run longer without getting tired; for shorter, smoother strides; and to reduce excessive force on your knees and hip. 4
Change your running surfaces to run longer
Do you quite literally pound the pavement often?
If you usually stick to road running, you’re not alone—it’s what’s convenient and readily available.
Road running gets your legs accustomed to running on a hard surface, which is especially important if you’re running a road race.
But running on asphalt too often can be hard on the body, reducing your ability to run longer, because it’s a fairly hard surface.
Switch up your running surfaces—grass, trails, track, or treadmill—for variety, to challenge different running muscles, and to relieve running stress and fatigue.
Need to find a new running trail? You’ll find some resources that will help you find new running trails in this post.
Use a motivational running mantra
A running mantra is a series of well-chosen words recited repeatedly, and the right words can push you to do an extra mile or more.
You could use a motivational running mantra such as ‘you’ve got this.’
Or you could choose an instructive mantra such as ‘stay light and relaxed.’
Are you using the best running mantras to motivate you to continue running?
Come on over to this post, where you’ll learn more about creating the best running mantra for you.
Break your long run into bite-sized chunks
But you can make this mentally easier to handle if you break it up into chunks.
Tackle the distance one small chunk at a time.
Doing your first hour-long run? Break it up into four 15-minute segments and focus on 15 minutes at a time.
There’s one more tip for long-distance running you can use when your run’s too long, and you can find it within this freebie.
CONCLUSION
Tack on a little more (but not too much) to your weekly mileage. Keep running fun by finding new trails and routes. Lift your motivation with running mantras. Break your runs into smaller segments.
But that’s not all—you have to train your mind to run longer too—and this free guide will show you how.
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