Want to improve your running endurance and stamina? Want to extend your runs for longer distances? Maybe you even have your eyes on a longer race, such as a half-marathon. Whatever your distance goals, we have some tips and ideas to help you get there. Read on to discover 7 ways to run for longer.
For some people, the long run is the best part of running. A chance to enjoy nature, explore, challenge themselves, and create new and exciting experiences.
Thinking of all the new trails, routes, parks, and places you’ve never been, the long run is one of the best ways to experience new adventures and discovery. And, increase your fitness, endurance, and stamina at the same time. We all want that!
Here are a few benefits of the long run –
- Increase your endurance, resiliency, and stamina
- Strengthen your heart
- Discover exciting new places to run
- Immerse yourself in nature
- Great for mindfulness / gratitude running
- Strengthen your legs, tendons, and muscles
- Great excuse for a ‘runcation’ (running vacation)
- Helps burn fat and lose weight
- Increases your fitness
- Boosts your motivation
- Gives you greater self-confidence and builds mental toughness
- Makes you faster
We generally recommend a long run once a week. For most people, the weekends are a great opportunity to find the time for a longer workout. We would classify a long run as anything over 10 km, shorter distances are great for higher-intensity training sessions.
A typical RMWA weekly running plan consists of three or four workouts, a long run, an easy recovery run and a high-intensity training session. The number of running sessions you can do depends on the other physical activities you normally take part in, but we recommended at least three. You should also be taking a recovery/rest day in between solid workouts.
Convinced? Want to go longer? Then let’s now explore our 7 ways to run for longer.
1. What Are Your Running Goals?
Here at RMWA, we are all about goal setting and having a plan.
Running on autopilot week after week and doing the same old thing, is pretty quickly going to lead to boredom and dwindling motivation.
Running is not just an activity, it’s a lifestyle. It’s something we want to enjoy for the long term to stay fit, healthy and happy. So what’s the best way to enjoy your running passion and stay motivated? Set some goals.
You might have a crowning goal of running for longer by reaching a pre-determined distance. The best way to achieve this is by breaking it down into smaller, more attainable goals.
Tip : Increase your distance by no more than 10% each week or month. You could also try increasing by 1 to 1.5 km, or 5 to 10 mins.
Plan this out by determining your ultimate distance target, then break it down into smaller weekly or monthly goals. A great way to do this is with a Running Vision Board, check out our article about how to do this here.
If you are reading this and aspiring to a long run or race, but haven’t even started running started yet, a great way to start is with our Couch to 5K Run Plan. Getting to 5 km first is a fantastic goal and a great way to start.
Your vision of being able to complete a long run, or enter a race, is much more achievable by crushing those smaller goals along the way.
2. Start Slow To Run Longer.
There’s an art to longer running. It’s called the ‘art of pacing’. This is one of the most important running skills that everyone needs to practise and get right.
Being aware of the relationship between your pace and the distance to be travelled is critical for success. Especially in a race. Conserving your energy in the early stages of the run will leave you some petrol in the tank to complete the distance.
In other words, to finish strong, you are going to have to start off slow.
Tip : In the early sections, run at a conversational pace. If you can breathe easily whilst carrying on a conversation, you are not over working at this early stage.
This ability is something you will develop with experience. The more long distance runs you do, the better you will be able to judge your pace earlier.
Time after time, I’ve seen people run too fast at the beginning of a workout or race, only to run out of steam towards the end, even to the point of not finishing.
Tip : Be observant of your running form to help you run further. Remember –
- Don’t slouch
- Keep your eyes and head up, with your shoulders back
- Relax your hands, don’t clench your fists
- Try not to over-stride, shorter steps are more economical
You will be able to extend your running distances if you practice starting slowly and limiting your pace in the early stages of the run. Conserve your energy for a strong finish.
3. Training To Run Longer.
Let’s take a look at the type of training you can do which will help you when you take on the longer distances.
When training for longer distances, practice is key. At RMWA we typically recommend one long per week, usually at the weekend. If you are doing this consistently, and utilising the training methods we list here on other days, you will improve.
- Interval Training. It’s never a good idea to run at the same pace all the time. Intervals will help you mix up your speed and offer some of the training variety we need to improve. With Intervals, we are running hard and fast for a short distance, followed by an easy pace rest period. Repeat a few times.
- Speed Training. This time we are doing some fairly intense sprinting. Pick a good surface of at least 400 metres, warm up, and then run hard over the distance without stopping. Going flat out like this will build muscle in the legs by developing fast-twitch muscle fibre. Repeat a few times.
- Tempo Runs. With this one, you are not going flat out, but you will run faster than you normally would on your long runs. Your effort will be around 6-8 out of 10, sustained over 8 to 10 kilometres, or 30 to 45 minutes. The Tempo Run is an important workout for all runners looking to build endurance.
You don’t have to perform these workouts every week or in every training session, but you should work them into your training program on a regular basis. Try doing them with a running partner or in a group for more variety and fun.
You can also try some leg strength training at home or in the gym. The only caveat here is that big muscly legs aren’t great for long-distance running. However, a little extra muscle capacity can be very helpful over a long distance.
These training methods will help you further your long-running distances and duration.
4. Breaking Your Long Runs Into Sections.
A long run can take quite some time, and can often seem a little daunting. To help you contend with this, both physically and mentally, it’s helpful to break your run into sections.
Let’s take a look at how to do this –
Beginner Runners.
If you’re a beginner, don’t be afraid of the walk/run method. Walking for a rest period, followed by running, will help you gradually build your running distance. Over time, you will reduce your walking breaks and extend your running.
It’s about getting better without injury, and not putting too much pressure on yourself.
For example, if you have decided on a distance of ten kilometres, try breaking the run down into two kilometre running sections, followed by a five-minute walk. With each workout, reduce your walking gradually, until you are able to run non-stop for the full ten kilometres.
Intermediate Runners.
You are probably still building your distance, or maybe even training for your first long-distance event, such as a half-marathon.
A great tip is to break up your run into sections. This will give you small, easily achievable goals along the way to your overall target goal.
You can do this geographically or in distance increments. Identify a section of the park, a street, a river section, or another similar landmark, and think only about the goal of covering this smaller portion of the run. You could even try, say, a 2 or 5-kilometre distance objective. Ignore the bigger overall distance target, it will take care of itself.
As you happily and successfully tick off all these smaller missions, before you know it, you will have achieved your target distance.
Experienced Runners.
I use this method all the time, especially when training for a big event such as a marathon.
A really long training run can take at least a couple of hours, it can be daunting to think about this, particularly in the early stages of the run.
As we suggested for intermediate runners, breaking up the run into sections and only working on and thinking about that particular section as you progress, helps you stay committed and motivated.
It’s always a great idea to plan your run around interesting areas and landmarks. A monument, river, park or some other point of interest will make a great section target.
Don’t forget that running with someone else or in a group is also a great way to happily complete an intimidating long run.
Tip : If a long trail is not for you, or you want to try something different, try a shorter loop and break it up into multiple circuits. Counting each completed cycle is just like ticking off milestones on a long route. Variety helps.
Breaking your run up like this will keep you engaged, suppress boredom and help you conquer long distances.
5. Consistency And Patience.
We’ve often stated our belief that running is a lifestyle, not just a sport. To enjoy all the health and fitness benefits that come from running, it needs to be a part of your regular weekly routine…your lifestyle.
It’s the same with long-distance running. It requires discipline and consistency of effort to not only gradually increase the distance covered, but to also enjoy the extra fitness, endurance, and excitement it offers.
Consistency and patience go hand in hand. Performing any skill consistently and on a regular basis will result in incremental improvements. However, these can often take time to manifest.
It’s important to acknowledge that your goal will take time to achieve and there may be set-backs along the way. Whatever it takes, and however long it takes, the rewards make all the discipline and commitment worthwhile. Never give up and be patient!
But how?
As mentioned previously, a good rule of thumb is to incorporate one long run per week into your routine. The weekends often give you the extra time to do this.
To give yourself the best chance of achieving your goal, you don’t need to try extending the distance covered with every single workout.
You should pare back your distance a little every other week in order to enable proper recovery. For example, if your plan calls for 15 km this week, try 12 km next week, before extending to 16 km the following week. It’s a great way to ensure your body gets the recovery it needs to reward you with a greater result next time.
With consistency and patience, you will achieve your distance goals.
6. Nutrition For Runners.
Your body uses the glycogen stored in your muscles and liver for energy during physical training. Glycogen is derived from glucose, which is in turn converted from carbohydrate consumption.
This is why you may have heard of long-distance event participants eating big carbohydrate meals the evening before the run. They use it as away to top up their glycogen stores, in the hope of having plenty of energy for the run.
However, in a very long run, your body cannot store enough glycogen for the entire distance. You need to supplement.
If you’ve heard of the expression ‘hitting the wall’, it usually refers to energy depletion in a runner, which may result in slower performance or dropping out of an event altogether. Supplementation before and during the event is often necessary.
Here are a few nutrition suggestions to help you run strong for a longer distance –
Before the Run
If you are running in the afternoon or evening, you have probably already had a meal or two during the day and may not need to top up before you head out.
If you are feeling a little hungry, you might like to try a protein bar, energy bar, or a snack of simple carbohydrates such as granola, toast, or fruit.
A little fat with your pre-run snack is ok, particularly if your carbohydrate top up is also taken care of, maybe a bit more peanut butter on your toast.
Try not to run within 3 hours of a full meal.
If running in the morning before breakfast, you will need to fuel up before you hit the track.
Providing you are not fasting or running for weight loss, you can try the above snack suggestions.
Tip : One of my favourites before an early morning long run is a cup of granola with some warm almond milk. With plenty of carbs plus a little fat from the nuts, it’s a great kick-starter.
Experiment with different food choices during your training sessions to ensure there are no stomach upset issues. Don’t try something new on race day.
Running on an empty stomach is often undertaken by those runners who, as mentioned before, may be fasting or running for weight loss. Similarly, some people simply can’t stomach eating too early in the morning. If your run is under 10 km, this is usually ok but should not be attempted with every run.
During the Run
Energy gels are big business. There are a lot of brands, formulas and flavours to choose from. Available at supermarkets, health food stores, chemists, and supplement stores, these are easy to find.
Energy gels are the most popular type of mid-run boost. They are lightweight to carry, palatable, easily digestible, quickly absorbed by the body, and pack a decent carbo punch.
These convenient gels typically have between 20 and 45 grams of specially formulated carbohydrate in each one. Ingredients include maltodextrin, fructose and other sugars to give you energy.
With easy to use rip off tops, you can readily access and down the gel without stopping, … handy in a race. Follow the instructions on the packet for how many to use, but the recommended quantity is usually far too many. At least one every 10 km is a good rule of thumb.
If downing a full sports gel risks upsetting your stomach, try just half at a time, maybe every 5 km.
Experiment with a few different brands and flavours until you find one you like. The texture, flavour, palatability and how your stomach reacts to it will help you find your favourite. Here’s an example of one I have used many times during training and marathons with great success.
Other ways to boost your mid-run energy and nutrition include quality glucose jelly beans, energy blocks, bananas, and sports drinks.
After the Run
Another important consideration is post-run nutrition. How you replenish all the exhausted essential nutrients you need to aid your recovery, and boost your muscle rebuilding and endurance, is also vital.
We have a great in-depth article about this, which you can see here—What Should I Eat After A Run.
The most popular form of post-run nutrition is the iconic protein shake. Made with protein powder and various ingredients, such as fruit and berries, this is a convenient way to pack in all the essential nutrients you need immediately after a run.
You should try to eat your post-run meal within 30 minutes of your exercise session. If a meal or shake is not possible within a short window, have a banana handy to get you through to a nutritious meal.
Sometimes you will be ravenous after a long run. The temptation will be to eat anything and everything in sight, but try to resist any junk food and stick with quality options. Don’t undo all the exercise goodness you’ve done with bad food choices.
Tip : Prepare a post-run meal or shake before you head out. With the best ingredients included, you will have your nutrition and hunger sorted quickly and easily after the workout. Check out our article above for great post-run nutrition ideas.
Looking after your nutrition after each run will prepare your body for even greater distances in the future.
7. Mental Approach To Running Longer.
Being physically fit enough to master the long run is only half the story. It also requires that we are mentally fit, engaged, and prepared.
At RMWA we focus a lot on motivation. What motivates you to run? What are your goals? What is your ultimate reason for being a runner? It’s really important to keep in mind these drivers, your long term goal, and what you are trying to achieve.
With that in mind, you have a powerful weapon against waning motivation and times you struggle to get out of the door when it’s cold, you don’t feel like it, you’re tired, or some other reason. By focusing your mind on the ultimate goal, and visualising your prize, you have a reason to get your workout done every time.
We have some great tips on ways to stay motivated in our article ‘7 Ways To Stay Motivated To Run’.
The long-run is exciting and a great thrill most of the time. We have given you many tips in this article about how to deal with the longer time it takes to complete your workout. Breaking up your runs into sections is one such great idea.
However, in a lot of ways, it’s simply mind-over-matter. Never allow yourself to dwell on negatives such as time taken, tedium etc. Always bring your attention back to the positive and exciting aspects.
There are times during a long run that get tough … physically and mentally. Always remember how amazing you will feel, and the rewards you will get once you complete each workout. Push on, stay positive and above all, enjoy the run!
Building mental endurance is just as important as building physical endurance.
Wrapping It Up
Long distance running is incredibly popular, there are so many great benefits for you to experience and enjoy. When included in your running routine, your running capacity will improve, as will your fitness.
The long run is also an excellent way to challenging yourself. By setting your distance goals and achieving them one by one, you will not only build your physical and mental endurance, but it will give you enormous satisfaction and self-esteem.
You will find yourself achieving things you never thought you would be able to do.
Some More Long Distance Running Tips
- Don’t forget to warm up and cool down.
- Lube up before you head out if chafing develops during longer runs.
- Boys, remember to tape up your nips. The constant rubbing of your running shirt will lead to irritation of your nipples and bleeding. This is extremely painful.
- Hydrate. Hydrate. Hydrate.
- Listen to your body. Don’t push beyond your limits, we want you to enjoy this, not get injured.
- If running solo, prepare for emergency. Let people know where you are going and how long you will be. Make sure someone can pick you up if needs be.
- Get expertly fitted for proper long-distance running shoes. Don’t use your old clunkers.
- Make sure you get plenty of rest and sleep after big runs.
Now you have some great ideas to help you improve long distance running. Time to lace up, discover what’s out there and what you are capable of doing.
Let us know in the comments if you have any other helpful tips or ideas, and share your long distance running achievements.
Happy running
Steve
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
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