Long Distance Running: The Good and the Bad

Running, just like any other sport, requires specific technique, strategy, and training cycles to reach your ultimate goal. Running for the sake of running can often be considered boring, and many who take it up without any definitive reason have a hard time keeping it up. Long distance running is especially a tough sport to get into if you don't have any broader ultimate goals in mind, though you may be able to cut it if you genuinely love the feeling of freedom running can offer. If you'd like to run a marathon in a decent amount of time, gearing up and training to perfect your running technique and preparing your strategy for a race is going to be a big one.
 
If you are just starting out as a runner, there are a few very important tips to be aware of to be able to stay the distance.

Find your motivation

If you're considering running, ask yourself why. Write down at least 3 major reasons why this sport is right for you above all other activities you might enjoy. This will help to give you an idea of why you're ready to commit to running for the long term. Almost any motivation will do, as long as you want it badly enough. Maybe you want to get fit, lose weight, or give yourself something to be proud of? Use that!
   

Don't forget to do a warm up and cool down

Many beginning runners forget that even a light run should always include a warm up and cool down. You can start with a few minutes of a light jog to heat the muscles up before beginning your run, and do some gentle stretching exercises. To cool down, walk for a few minutes and be sure to stretch for several minutes.

Don't skimp out on gear

Running requires just a few pieces of equipment compared to many other sports. Never skimp out on a good, comfortable pair of shorts and top which won't chafe after many hours of running! More importantly, ensure you have high quality shoes which are built for running long distances. The right shoes will decrease the chances of ankle, knee and hip injuries or pain. If you recently invested in new running shoes, it's also crucial to take the time to break them in.
   

Stay hydrated and energized

To stay at the top of your game, you'll need to keep the body hydrated and energized with a regular intake of water and carbohydrates. Consume carbs every hour to avoid draining the body of all sugars. You can use energy drinks which replenish electrolytes and sodium in the body, including gatorade, guru, and many more. These are simple for the body to break down into usable energy for the muscles. Staying hydrated is a unique skill, humid or dry climates make it difficult to tell at times how thirsty you may be. Keep several small bottles on you at all times, and get used to taking regular small sips.

Use interval breaks

Don't be afraid to stop if you become very fatigued and walk every so often. As a beginner, there is a long introductory phase, and using walking breaks at regular intervals during your run can help to smooth that process along.
 

How to Improve Running Long Distances

Once you've become comfortable with the running habits you've formed, it’s time to think about improving your running time and endurance. Here are some tips on improving your distance and pace time.
 

Follow the 10% rule

This standard rule states that an individual should never increase more than 10% from the previous week. If you've run 5 miles three times this week, and are comfortable at the pace you've run, you should try the same pace the following week, but increase the distance by no more than  a ½ mile. This decreases the likelihood of over training and allows for the continuous improvement you'll need to see to keep you motivated.
   

Slow your pace

As you increase distance, reduce your pace. Pace and distance work together to get you to the end of your run, but each time you run a little farther, slow your pace down slightly to help your body adjust and adapt to what you're demanding of it. You can gradually increase pace as you become comfortable at that particular distance.
 

Set several small goals

Since running requires a continuous commitment and drive to do well, you'll need to set several small goals as benchmarks to reach every several weeks. It is equally as important to keep in mind your overall goal, but each little one along the way is a great incentive to keep on pushing. For example, you may decide you would like to run next years half-marathon, but for now, aim to run 4 miles in 8 minutes, then 5 miles at the same pace, etc.
 

Reward yourself

Fitting right in with your small goals, it is important to celebrate the small achievements you make by rewarding yourself. Everyone responds to different rewards, it may be a new outfit or a sweet pastry you've been craving. Whatever makes you feel good is a great way of giving yourself the recognition you deserve for reaching your running goals.
 

Run with company

Running for hours on end can be terribly boring at times. Its a good idea to join a running group or find a running buddy to keep you company. The pace you'll be running at usually will allow you to be able to chat, helping to relieve the monotonous nature of distance running. It will also help keep you motivated and competitive on those days when you just don't want to head out into the heat, rain, or cold.

Following these simple tips can help improve your runs and keep you on the right track all while enjoying the freedom of long distance running.