Preparing for a distance race starts in the head. It’s normal to feel anxious when attempting a distance you’ve never run before. You can make it easier on yourself by mentally preparing yourself for the long distance you will be traveling. Follow these steps to achieve long distance running:
- Start Slow: Begin by running short distances at a slow and steady pace. As you become more comfortable with running, gradually increase the length of your runs.
- Have the Right Gear: Invest in a good pair of running shoes that provide the support and cushioning you need. Also, be sure to dress appropriately for the weather and wear light layers.
- Stay Hydrated: It’s important to stay hydrated while running long distances. Carry a water bottle and take sips throughout your run to keep your body hydrated.
- Take Breaks: If you’re feeling tired or overwhelmed, take a break to walk or rest. This will give you a chance to catch your breath and recover.
- Set Goals: Set realistic goals for yourself and keep track of your progress. This will help motivate you to keep running and eventually reach your target distance.
Visualize the route you are going to take and imagine yourself running well and finishing strong. Trust your training – take it easy and tell yourself you can do it. A positive attitude will go a long way when the going gets tough. If you tell yourself it’s hard and you can’t do it, you’re only making it harder for yourself and actually finding it harder.
Equipment tips
Avoid running in cotton clothing. This long-distance running tip is the key to your personal comfort. Cotton clothing absorbs sweat and doesn’t wick it away well, making your skin more prone to irritation. Over short distances you can sometimes get away with clothing rubbing against your skin for less time, but over long distances avoid it. Instead, look for synthetic fabrics that wick away sweat (such as nylon or polyester).
How to run long distances?
Most runners find they want to run longer distances when they begin to improve their fitness. After a few months of constant training, running seems easier and going longer distances starts to feel more realistic.
Keep your training plan in balance
Have you ever done an epic long run on the weekend and then recovered for 6 days? I’m sure we’ve all been guilty of this at some point. There’s even the term «weekend warrior» to describe this type of unbalanced training.
Instead, we want to balance our long runs with our shorter runs so that we always progress.
Step up and shine with consistent time
Consistency is the key to developing a healthy running habit and racking up the miles. I recommend picking a time that works best for you and sticking with it. Consider the time that best suits your schedule and your body. Don’t pick a time that you think is the «best» time, e.g. The sooner the better simply because you see people on Instagram racking up miles early on. The best time is what you will do regularly.
Many athletes like to start the day running. In addition to being comfortable on most 8-hour work days, the morning run has been linked to a faster metabolism, deeper sleep, and reduced daily stress. Also, many road races start very early, and if your body is already used to training first thing in the morning, race day won’t be as shocking to your system. (If running is your best time in the morning but you have a hard time getting up early, read this post!)
