Long-distance running is a powerful way to get in shape, relieve stress, and feel good. Although there are many people who like it, this activity is quite intimidating for runners, both new and old. Regardless of your current physical condition, if you can build strength and endurance, keep your motivation high, and take steps to prevent injury, you can certainly increase your running distance and reach your goals.
Step
Method 1 of 4: Building Strength and Endurance
Step 1. Do a test run to determine your starting point
Before starting a long-distance running program, run as hard as you can to find out your comfortable distance to run. In the world of running, distance is relative to a runner's perspective and experience. What one runner considers long-distance running, may be just a warm-up for another runner. Determine where your comfort point is to figure out a realistic strategy for increasing your desired mileage.
Even if you want to determine the best running distance, don't push yourself beyond your physical limits. Doing so risks injuring yourself before starting your running program
Step 2. Slow down your pace so you can run further
In simple terms, try to set your running pace 1 to 2 minutes slower than your speed when running short distances. This will help you save energy and prevent fatigue before you reach your target mileage.
For example, if you normally run 5 km at 5 minutes per km, try to slow down so that you can run 20 km at 6 or 7 minutes per km
Step 3. Practice proper running to save energy and prevent injury
When you train your body's strength and endurance. It's important to maintain proper running position so that you can work the right muscles and prevent injury in the long term. While proper running position depends on your body shape, distance traveled, natural body position, and foot placement, there are a few useful things that are important for all runners to remember:
- Don't look at your feet while running. Looking straight ahead will keep your spine in a good position.
- Pull your shoulders back as you run to avoid slouching, so your speed and endurance are not affected.
- Keep your hands slightly tilted so you can do the pumping motion that helps you move forward, and relax your hands so you don't use up your energy.
- Keep your body in an upright position so you don't bend forward or backward.
Step 4. Add strength training to your running training program
Strength training is essential for building the strength and stamina needed for long-distance running. Adding weight training to your running program will help build the leg and lower body muscles you need to keep your running position. This will also help to store spare power that can help keep you running.
- Building strength and stamina with strength training can also prevent long-distance running injuries.
- Doing weights squats, weights, split squats, and planks are some exercises that can help you build strong muscles so you can run longer.
Step 5. Practice consistently
Once you've started a training program for long-distance running, it's very important to keep training consistently if you are to reach your goals. While rest is essential when your body needs it, consistent training will help your body build up stamina more quickly so you can run farther in a relatively short amount of time.
Method 2 of 4: Increasing Running Mileage
Step 1. Follow a training plan in a disciplined manner to gradually increase running mileage
To run further, look up workout plans online or create your own workout plan that fits into your daily schedule. Having a workout plan will help you gradually increase your mileage. So you can avoid injury and strengthen your stamina.
- Having a plan also allows you to determine the desired mileage target so that you can prepare mentally and physically before practicing.
- It can also help you track performance improvements while continuing to build up your stamina for long-distance runs.
- You can also find a coach who can help you create a workout plan.
Step 2. Divide your running activity into sections
To strengthen your mentality and increase your mileage, try dividing your running mileage into sections. When you successfully complete a section, you will feel happy with the results obtained. This can motivate you to keep running past the next section. As your stamina continues to increase, you can add other parts to your running session.
- One way to do this is to plan your running route and make several buildings landmarks that indicate the end of each section.
- You can also build a playlist of songs and match their duration so that the end of a song can signal the end of your running session.
- If you have a workout intensity meter, you can track your running session by observing the distance on your phone, watch, or other device.
- For example, if you plan to run 15 km, try to break your running session into 5 km per section. Then, as your performance improves after training, you can add up the mileage and divide each part equally.
Step 3. Increase your mileage gradually
To avoid fatigue, frustration, or injury, gradually increase the mileage of your running sessions. While the total distance you can add varies greatly, depending on your abilities and progress, try to increase your running distance by 10% each week.
Most running injuries arise from overtraining. Maximizing your effort is fine, but you have to give your body time to adapt
Step 4. Rest when you need to
Even if your goal is to complete a long-distance running session without taking a break, you should listen to your body and rest by walking, drinking, or eating when needed. Walking, drinking water, or eating a snack will give you a chance to rest, recharge, get you back in shape, and allow you to run longer.
Resting when tired is essential for long-distance runs, such as marathons. The further you run without resting, drinking water, or eating, the more likely you are to injure yourself and experience health problems
Method 3 of 4: Preventing Injury
Step 1. Relax your muscles before and after running to prevent injury
Before running long distances, it's important to warm up to relax your muscles. You should also relax your muscles after you're done running to help them recover. This is especially important if you experience cramps while running, because relaxing your muscles is the best way to deal with cramps.
- Make sure you relax your leg, calf, thigh, and groin muscles, as these muscles get cramped when running long distances.
- Relaxing your abdominal muscles before running can help prevent stomach cramps.
- Relaxing your muscles after a long run can also prevent injuries and cramps when you run again, so you can keep running long distances.
Step 2. Don't do long distance running sessions too often
Overtraining is one of the most common causes of injury during running. Even if it's tempting to push yourself to reach your target distance, remember that physical recovery is key to getting ready for the next training session. So it's very important to schedule breaks and occasional sprint sessions to give your body time to rest and recuperate.
There is no set rule to limit how far you can run on two consecutive days. That's why it's important to come up with a workout plan that's right for you. Be sensitive to your body's needs and get enough rest when needed
Step 3. Increase your intake of carbohydrates and protein to get the energy you need
Before running, enrich your diet with carbohydrates and protein to give your body the energy it needs for long-distance running. After a long run, it is very important to replenish the body's nutrients. Eating a diet rich in carbohydrates and protein will also make you recover faster and make you feel more energized so you're ready to run again.
- The amount of carbohydrates you need varies greatly, depending on your height, weight, diet, and the distance you run. Therefore, you may need to experiment with different amounts of food to find the right portion.
- For starters, try to eat 7 grams of carbohydrates per 1 kg of your body weight.
- Oatmeal is a source of carbohydrates that are easily digested by your body.
- Fish, meat, eggs, vegetables, and beans are good sources of protein.
Step 4. Drink plenty of water to keep you hydrated
Drinking lots of water is one of the most important things to be able to run long distances. Proper hydration will help your body replace the fluids you lose with sweat, so you won't experience fatigue or dizziness. In addition, drinking water will also prevent muscle cramps.
- If you're running long distances in hot weather, you can bring a special retaining belt to carry a water bottle to keep you hydrated without the hassle of carrying a water bottle or stopping halfway.
- If you sweat a lot while running long distances, drink electrolytes along with water to recover faster. Beers without alcohol and special after-workout drinks are good sources of electrolytes.
Step 5. Buy shoes in the right size and style
Running shoes are a very important part of long-distance running. The right shoes can help you run further, prevent calluses and blisters, and reduce your risk of injury, such as blisters on your heels or knee pain.
- The right shoe style and size depends on the shape of your foot, the distance you've run, and personal taste.
- To find the right size, you can try on several pairs of shoes, or visit a store where you can try on each shoe. Figuring out your shoe size usually requires you to measure the length of your foot and the arch of your foot, and try on the shoe while running on a treadmill provided at the store.
Method 4 of 4: Keeping Yourself Motivated
Step 1. Listen to high-tempo music to keep you motivated
Before going on a long run, put together a playlist full of songs that can help get you excited while moving. Fast-paced music and inspirational lyrics can help you reduce mental fatigue and make you more focused on your goals.
If you know how long your run lasts, you can create a playlist that ends at the same time. That way, you can put your most passionate song at the end of the session, when you really need that extra motivation to run
Step 2. Take some time to mentally prepare before going any further
Before you start your long run, take a moment to think about the times you've completed your running goal and the joy that followed. Whether you're a long-time runner looking to increase mileage or just a beginner runner, long-distance running can be intimidating. Having a positive mindset and believing that you can reach your goals will go a long way in helping you start your training program and run further than usual.
Using a personal “spell” is a great way to cultivate a positive mindset and motivate yourself when you're exhausted. For example, when you start to feel tired, say "I can do it" or "I'm much stronger than I know" to yourself a few times
Step 3. Find a training partner to make running more fun
If you don't like running alone, ask a friend or family member to run you as much as you can. Long-distance running takes a long time and can make you lonely. So having a running partner can be a good way to motivate you to keep running when you're tired.
