If you are a beginner and want to know about long-distance running tips or have been running for a while and are planning to increase your mileage, then here are 10 long-distance running tips for you to do just that.
A cardio workout is known for its multiple health benefits. Simultaneously, some people prefer Hiit workouts; running certainly qualifies as a good cardio workout that targets many body parts at once.
Running is a great exercise that helps in weight loss, increases your self-esteem, increases metabolism, reduces blood pressure, and improves cardiovascular health, among other amazing benefits s.
Here are ten long-distance running tips for you to get started:
1. The Right Attire
Let’s start with the basics, shall we? The right workout gear goes a long way as the main type of motivation to get you started. Working out can seem intimidating for beginners, but the right type of clothing helps change your mindset as you are wearing the right gear and are motivated to give it your best.
During the summer, light clothing like shorts with an airy top that doesn’t stick to your body while sweating and basically forcing you to cringe at your own sight must be avoided, so airy attire will do. Whereas in the winter, a pair of leggings or joggers, so it protects your body from the cold and maintains its temperature is all we need.
Even if you don’t mind the clothes you wear, you should definitely start with a good pair of running shoes.
2. Personal Training
Your body is unique. You may not realize the differences between you and the person next to you hold. You are your body’s master. The brain is designed to feel comfortable with it; you overdo something, your brain forces you to stop, and you religiously listen. Your training plan must be designed for your body type. There are many running coaches online, or maybe find some near you.
The miles you are running, it may be three or maybe just one, it is basically how you train your body, so if you try to increase your capacity, it is because you train, and it is slowly getting used to it. Your body isn’t a robot. It needs its rest. It needs its strength, so you train it that way.
You may try strength training by lifting weights or trying yoga to cool down; you have to switch up your routine because you may get sore, and you must allow your body to cool down and recharge.
3. Warm-Up and Cool Down
A warm-up before your run is a lifesaver. Anytime before your workout, your body is stiff. It can either be that you go for a run early in the morning or are running in the evening; your body is always stiff, so a warm-up is always recommended.
You can either do a quick ten minutes yoga to stretch out your stiff limbs or maybe you can try run-walking or anything to raise your heart rate slightly, therefore, avoiding injuries almost like a precaution to eliminate muscle cramps.
Many others always overlook a cooldown, but a cool down is almost as important as a warm-up. Long runs can sometimes be harder on your body, so it is advisable to stretch your body after running.
4. Eat Healthily
Eating healthy is inevitable. A common and cliché saying, “You are what you eat,” can be borrowed here. Longer runs tire a human being to conserve your energy; you have to eat healthy for muscle recovery. A banana is always suggested after a workout as it helps you reduce inflammation and good for muscle recovery.
While eating healthy is necessary, the major takeaway is that you cannot run right after a meal, which may upset your stomach and vomiting, or it can also cause bloating.
Drink water! These precious words have been repeated continuously for anyone working out; it is the ultimate tip among the many long-distance running tips. Water is a savior for long-distance runners.
Drinking water fifteen minutes more or less before your long run is highly recommended because let’s face it, you are running miles altogether, and there will come the point you will feel tired and want to take a break, so water is your way to go.
The thing about sweating is you perspire all the water you took, therefore, expelling toxins. So you have to refill, if not, you will dehydrate, and you don’t want to dehydrate. So, drink water.
6. Discover Your Pace
Now that you have the basic long-distance running tips, let’s get down to the actual running part, shall we?
Let’s say you are a beginner at running; then this is what you have to do.
Start slow. Start with, say, fifteen minutes or maybe just a mile at a conversational pace. Don’t try to run too fast as that might lose your motivation because you can’t run fast for even a mile or two. Slow and steady wins the race. So try slow initially; you can try any running coaches online, as mentioned before, or consult one near you to guide you if you need guidance.
Once you feel like you can increase your pace, try maybe for twenty minutes or maybe even thirty minutes, this will eventually increase your fitness level. Just as you start discovering your ideal pace, you can maintain it or increase it slowly but surely.
7. Increase Mileage
Your ideal pace is set. Now it’s time to increase it. After all, that is what you came to long-distance running tips.
The word gradual is your best friend. Rushing into anything is never a good idea, not even in the running. It is like a universal rule. You cannot run five miles by just practicing one mile per day; no, it doesn’t work like that. You gradually increase it.
Start at one mile per week, then a mile and a half for the next week. Then two miles the next week or maybe two and a half. A weekly mileage comes a long way rather than rushing into a bigger one.
Long-distance running tips may sound frightening for many people out there, but it is not scary at all. Running long distances takes time, patience, and hard work, and the result will be satisfying and totally worth it.
8. Don’t Give Up
You worked so hard to get here; the last thing you want to do is give up. Running plainly may get boring sometimes, but that doesn’t mean you have to stop. Listen to songs while you run, or listen to a podcast or maybe even an audiobook. The thing is, do not stop! Try to switch up the route and discover new routes, so you don’t get bored.
9. Injury Prevention and Rest
While injury prevention and rest are different aspects of running, and they may not seem to have so much in common in the big list of long-distance running tips, but they both do have one thing in common, and that is: safety. And you will understand that in a second.
No one wants to get hurt because of getting hurt stinks. Our body is very cautious. There are two kinds of pain. A sharp pain that vanishes as soon as you get out of whatever you’re doing is a no pain. This kind of pain has the potential to hurt you severely if you overdo it, so whenever you feel a sharp pain, you come out of whatever you are doing because it can hurt you.
There is another kind of pain; well, it isn’t exactly called “pain” because that kind of feeling or sensation is like your body tells you that you can do it but at a limit. This is basically like testing your potential and how much you can push forward.
Rest is a necessity when you workout. People who run longer distances know the necessity of a rest day.
Rest day is where they recharge and refuel so that their body can observe the effort they put in the past few days. Overdoing anything can be dangerous. A sore body cannot do its best, making itself vulnerable to injury risk, so a good day’s rest at least once a week is advised.
10. Preparing for Long Run
Once you are accommodated to the tips so far and are training for a race day, there is one thing that is missing in all the other long-distance running tips, and that is- it is okay to mess up. Everyone messes up, and it is completely normal. No one is perfect. There are days you want to give up and do nothing. It is a completely normal thing to feel as if you lost motivation, but you have to show up the next day and continue where you left.
It is all a matter of showing up.
Like mentioned before, the word gradual is your best friend. You eat healthily, hydrate, gradually raise your pace and mileage, eventually, get to the place where you feel accomplished, but the takeaway is not to stop and face the race day head-on and then rest the next day; your body will thank you.
Now that you have all the long-distance running tips needed to reach your goal, the only thing left is to get those running shoes out that have been dug inside your wardrobe for so long and put it to effective use.
Content is medically reviewed periodically by professionals for accuracy and relevance. Reviewers include doctors, nurses, mental health professionals, and even medical students.