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Building up to running longer distances

Embarking on a familiar jog around the block or the park feels good: it’s a reliable guarantee that no matter the daily grind, you’ve done something fun and worthwhile. On the other hand, there’s always the question – what if I didn’t stop? How far could I go, and how satisfying might that be? Maybe I should do a half-marathon! And so you arrive at the prospect of the long-distance run. It can be equally intimidating and enticing, but here are some top tips on how to prepare yourself for the long haul. 

How far is far?

You might be thinking of a 5K, or you might be thinking of a marathon, and it’s worth figuring out exactly how far you want to go, at least in the short-term. Knowing this will help you plan in terms of timescale as well the actual work you need to put in. A 5K is doable in fairly short order with regular practise and not too much ‘supplementary’ training, whereas a marathon (or even a half-marathon) will require a much more intensive regime and a lot more time. Decide what you’re in this for. 

Running the marathon

Where are you now?

Have you been jogging for years, or are you new to this? If you’re just starting out, then don’t go overboard or you’ll injure yourself (which is the single biggest thing to avoid in running). Take it easy at first, do a few experimental runs without really overexerting yourself, and get to know your current limits. If you’re a more experienced runner, then move straight onto the next step… 

Get your kit on

Having the right equipment is vital from shoes to shorts, and no two bodies suit exactly the same kit. If you’ve got a pair of trainers that feel a tiny bit off by the end of a short jog, they’ll turn into a nightmare when you start extending your distance. If your clothes rub on you now, they’ll feel like they’re choking your limbs soon. Run in comfort. There are number of sources of running kit online, including Runner’s World.

A little further every week

Build up gradually but consistently. The best way to know how ready you are to take more on is how comfortable you feel with your current run. If it’s fairly easy, ratchet up the distance until you feel like every day you’re pushing yourself. Steadily it will become easier, and then repeat the manoeuvre. Likewise, don’t take on too much at once or you’ll risk injury. 

Less is more

A good way to build speed, stamina and resolve is to have a day on which you run between a third and half of the distance you usually run, but in sets. Take the shorter run at a slightly faster pace than you normally would, then have a breather – and then go again. Do this a few times and you’ll start finding it much easier to do the longer distance at your usual pace. Very Well Fit have some good routines in this area.

Additional training

Especially if you’re looking to take on half-marathons or marathons, it’s useful to get in plenty of training which isn’t just running. This builds strength and breaks the repetition of using the same muscles every day. Swimming and cycling are especially good for this. 

Look after yourself!

Rest days are as important as any other day – make sure you give yourself time off. Not only is it just nice to have a bit of a rest, but your body will find it far easier to take the increase in distance if it’s allowed a couple of days off to heal and re-energise. Rest is also an essential part of avoiding injury – if any part of your body starts feeling like it’s taking too much strain, stop and give it time to feel right again. Take it steady, keep it regular and push yourself as much as feels good, and the extra miles will come easily. And that really will feel good!

Are you ready for competitive running?

There is a time in the lives of many when they begin to look at the people around them and notice that many of them are spending a lot of their weekends doing competitive running. This can them cause them to wonder if maybe this could be a thing that they would enjoy too after all the people doing it do look great and those medals all look amazing, why shouldn’t they give it a go?

Many don’t because they find the thought of getting themselves fit enough for a race too scary, so they talk themselves out of trying. If done the right way though, getting ready for a race can be fun and an incredibly positive experience. Here are some tips that will help a new runner get to that starting line.

Scheduling runs

The hardest part, really, is getting started. To make sure that runners do get theselves out there it is best to schedule in those runs on their calendars and treat them like they would anything else in their schedule. Nobody would push back a meeting because they need to nip to the store, for instance, so runners shouldn’t be tempted to sacrifice their run when things go a bit haywire either. Those who have their running schedule in their calendar should find that it stops them from agreeing to do anything else when they are meant to be out enjoying a run.

Runners should take it as slow as they need to

Nobody expects a new runner to jump straight in and win their first race, in fact, the people around runners generally only expect them to do the best that they can do. Times are important in races but what runners enjoy the most, especially at the beginning of their running career, is just the knowledge that they completed the distance. It is Ok to worry about times later when runners become more accomplished but it is no big deal when runners are starting out. In training, a new runner should start off as slow as they need to. If they really push themselves, they won’t enjoy the experience and this might stop them from carrying on with the sport. 

What is Success?

Runners should decide for themselves what is achievable for them. It is no good setting up a schedule where they are out running 5 days of the week if they really can’t manage that. Before they pencil in a schedule it is a good idea for new runners to sit down with the people in their lives who will be affected by their new pursuit and really decide what is manageable. That’s where success is, in setting goals that can be achieved because they have been thought through rather than allowing failure to seep in because goals are off track. 

Record progress

Many runners use an app to track their progress and it could be argued that this is one of the most positive things a new runner can do. There is nothing quite like the proud feeling runners get after they have been running for some time and look back at where they started from. Seeing progress physically recorded in times and distances is such a great motivator. 

Think about joining a group

Group runs are great for boosting that competitive edge. A runner might, for instance, find themselves pushing a bit harder to beat that person in front or just the camaraderie might help them train a little harder or run a little bit further. Plus, there are all the benefits of building a new social network and having a supportive team around you.

There are many groups out there offering to help beginners and they really do work. The thought of joining one straight away might be daunting but really, everybody is in the same position. By getting into a group a runner can be race ready before they know it and they probably won’t even notice all the hard work they have put in because they have been having too much fun.