7 quick tips for getting started with distance running
Are you keen to start covering some distance? It can be confusing to know how and when to plan for long runs. Here is how you can successfully strategize your training.
- Slow your pace
You can save energy for the extra miles by slowing your pace. Feel comfortable to have a nice conversation with a fellow runner.
- Add miles gradually
When running, you can easily get injured and have a burnout. To avoid injuries and burnout, when adding miles stick to not more than one, to one and a half mile each time. Trained marathoners should not add more than two or three miles each week.
- Do one long run per week
Select a day to handle a distance. You do not want to feel rushed to complete the run, so endeavor to set aside enough time to run at a comfortable pace. After three to four weeks, reduce the long distance runs to avoid over training.
- Go ahead and take walk breaks
Taking breaks in between long runs will help you avoid burnout until you get used to it and your endurance eventually pays off. In a short time, you can run from start to finish without taking breaks.
- Fuel the tank
When planning to go on long runs, carry fuel along which is rich in electrolytes and carbohydrates. You should fuel your body after 30 minutes into your run and continue fueling in every 15 to 20 minutes so as to keep your energy on a consistent level. Take it slowly to train your stomach and try different products every time.
- Break it up
Break the distance mentally into manageable parts so that you will not be intimidated by the long distance. For example, think of a 15 mile run as a three or five-mile run.
- Run a looped route or use a treadmill
To avoid getting stuck in a faraway place in case you intend to quit unexpectedly, try running a one to two-mile loop to enable you to stay close to fuel and the finish line. If you decide to use a treadmill, set the incline on it to 1% or 2% to have a stimulation of overcoming the wind resistance.
Photo by David Baird