When you have been running for a while, you may start looking for ways to challenge yourself and push yourself further. Would you like to run even longer distances and make greater gains?
Maybe you tried to run an extra mile or two and felt really exhausted. Maybe you realized that you can’t go much further than you’re used to going and that you’ve already pushed yourself to the limits. How do you run longer distances without feeling completely wiped out?
There are some tips for running longer distances that we’d like to share with you, and we think these may help you if you’re looking for a bit of a challenge. There are definitely some ways that you can push yourself further without hurting your body. You can train your body to go even farther than it does now, and we will show you what it takes to do that using the same methods that professional runners use.
Some of these methods will be obvious once we discussed them. This is one of those that just seems like common sense. A lot of people want to keep the same pace they are used to and still go further period that’s not always possible right away. Your body may need time to build up and adapt to the longer distances you’re trying to push it.
So, what can help is to take your run a little bit slower. Move at a jog for more of the run then you usually do. That means you’ll end up with more energy by the time you reach the end of where you usually run to. You should have some extra energy then to move further and take your run a greater distance.
Practice Running Longer Distances
Once again, this is kind of common sense, but it’s an important step to getting those longer distances out of your runs. This is the kind of advice that professionals will give to someone who is used to running competitive races but wants to start running longer ones. You have to train for those longer races. That means that during your practice runs, you pushed yourself and tried to go further than you’re used to.
Once you train your body to run those longer distances and you regularly run longer than what you used to run, your body will more easily handle the longer distance runs. You’ll find that running an extra mile or two doesn’t take as much out of you and isn’t as taxing. You’ll find you do better at the longer competitive runs once you practice lengthy runs.
Take Time to Warm Up
The warm up is probably the most forgotten part of the running process. A lot of people want to get out their door and get straight into the run without taking time to stretch and limber themselves up. This can be dangerous, of course, because you can strain or pull a muscle more easily if you don’t warm up. You could also tire yourself out faster, which means you won’t be able to run as far if you skip the warm up.
It’s one of the tips to running longer distances that we think is most valuable. Your warmup doesn’t even have to be stretching or calisthenics like what most people do. Instead, you can start out with a brisk walk or a jog before you get into the run. It’s not very good for your muscles or the rest of your body to just start out with the run, especially first thing in the morning. It’s healthier to have a little warmup first, even if that means just starting out slowly. You’ll get more distance out of your run, you feel better late into the run, and you’ll be more likely to feel able to keep on going farther than you usually do.
Change Up the Pace
No one says you have to keep up the same pace the entire time you run. A lot of amateur runners will try to keep going at the same rate for their entire run, and once they can no longer keep up that rate, they stop running. That’s one way to run, but you won’t get much distance out of your running session.
Instead, you can change up your pace throughout the run, jogging at some points and going into a full run at others. You can even slow down enough to walk for some of the run. What you’ll find is that your energy reserves last longer and that you can go much longer distances. You will be using up all your energy at once, and you’ll give your body time to recover throughout the run without actually coming to a full stop. Try this out the next time you want to go further with your run.
Watch Your Diet
If you want to be more active and run longer distances, one of the keys to that is making sure that you eat right. This is one of those areas where many people fall short and keep themselves back from achieving their peak performance. If you want to perform better when you are running, you need to be careful about what you eat.
One of the biggest mistakes people make when it comes to what they eat in preparation for running is consuming too much sugar. Sugar can give you a burst of energy that is important for getting you started, but too much sugar can lead to a crash. Your energy can suddenly drain, leaving you unable to keep going. You can imagine the kind of trouble it will give you if you’re trying to push your running sessions farther.
So yes, you do want to have some sugar in your pre run meal, but you also want to include carbohydrates for long term energy. This may include foods like breads and pastas and starchy foods like potatoes. A lot of carbohydrates in your meal may weigh you down and make you feel bloated, so eat them in moderation.
Also be careful about what you’re eating and try not to eat something that’s very different from the usual before go for a run. Your stomach may have trouble dealing with new foods and flavors. It’s not advisable to exercise shortly after having something you’ve never had before. You don’t know how your body will react, and you could end up regretting it.
Keep Yourself Hydrated
If you want your run to last longer, then you should supply your body with the liquid it needs. Hydration is the most important component your body needs before a long workout or a lengthy running session.
To run longer than you usually do, you want to make sure you’re hydrated throughout your run. You should avoid drinking too much waterwhen you stop and rest or if you hydrate on the go. Drinking too much can weigh you down and make you feel like you need to stop and rest. But hydrating just enough to satisfy your thirst and refuel yourself will keep you going much longer. You want to take a bottle of water with you so that you can sip at it while you run. You’ll be surprised how much farther you can go, if you’re not used to running with water. You may be concerned that the water will weigh you down, slowing you and wearing you out sooner, but you don’t need a large bottle to hydrate your run. Just a small bottle of water that you sip from occasionally can make a huge difference in how far you go and shouldn’t be heavy enough to make an impact on the weight you’re carrying.
With these tips, you should be able to run further, and with those greater distances, you should see even better gains.