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Long– distance Running is a major part of almost all runner training plans, whether you’re training for a 5K or a marathon. They improve your endurance and aerobic endurancewhich are the building blocks for a runner who wants to learn to run faster over longer distances.
What is considered “long distance running”?
And “long– distance running ”is relative: what one person may consider a long run may be an easy run for another. It’s usually one and a half to two times longer than your average weekly run. The distance and duration also depend on what you are training for, so it can range from 60–minutes to over 120–minutes in preparation for a marathon.
7 long distance running tips
1. Cultivate thinking about running long distances
Preparation for a long time– distance the run starts in your head. It’s good to worry when you’re I’m trying a distance you have never run before. You can make it easier by mentally preparing for it long distance you will cover.
Visualize the route you will run and imagine that you run well and finish hard. Trust your training: take it slow and tell yourself you can do it. A positive mindset will go a long way when it becomes difficult. If you tell yourself that it is difficult and you cannot do it, then you will only make it harder for yourself and you will actually find it harder.
And it works the other way around – the mental endurance you get running can help you deal with stress in your daily life.
2. Focus on Nourish your long-distance running
You need to load up on carbs in the long run Carbohydrates provide your body with energy – so be sure to get enough carbs before the long run!
Oatmeal is a great choice of carbohydrates as it is easy on the stomach and you can increase the portion size as required by your workout. See others great food for runners.
The carbohydrate needs of someone who runs 30 minutes will vary greatly from someone who runs 3 hours. It’s best to play here and see what works for you.
As long as your stomach feels good while running and you can finish it, you are on the right track. If you feel that you can’t finish your run by feeling strong, then start increasing the amount you eat. If you are struggling to improve your “long-term” diet, use 7-10 g of carbohydrates per kilogram of body weight as a daily guideline and work from there. If you are training for a race, then nutrition and hydration in the long run should reflect what you plan to do on the day of the race.
3. Long-distance running is related to pace
Your long-term pace should be slow, which you can maintain while running. You need to run at a pace that would allow you to have a conversation.
Long runs are more about effort and just covering the distance. If you have a specific race and half marathon goal or a marathon, then you can start thinking about achieving a certain pace.
Aim for 1 minute to 90 seconds slower than the planned racing pace. It’s easy to overdo your workouts and run too much when you’re feeling good. It is better to get to the beginning slightly undertrained than even 1% overtrained.
4. Pause Long distance running In the section
Long runs can seem scary, but they can help if you do break the distance mentally.
Instead of telling yourself that you have to run 15 km (for example), tell yourself that these are 3 slow runs of 5 km or 2 x 7 km with another 1 km added – choose which combination works best for you. It is also good to take a break during a long run! If you do 15 km and feel the need to walk or take a few minutes break between 5-kilometer sections, then do it.
However, try to reduce the breaks in your long runs, as the level of fitness increases. It can also help you visualize a treat after a long run to help you cover the distance, whether it’s food you’re looking forward to, glass of wine, or just watch Netflix until the end of the day on the couch.
5. Consider refueling in the middle of a run
If you run for more than an hour, then it may be time to start consuming calories while running in the form of gels, chews, powders that you can add to water, or nuts and dried fruits if you prefer a “real food” approach.
Eating while running is not easy and everyone’s stomach has different preferences, so you will have to experiment with different types of food. What works for one person will not work for another. Every runner has his “move”.–to ”foods and food strategy – so start building your own!
Hydration during long runs it is also necessary when you start run longer distances. You may need to take water with you during a long run either in a bottle, or in a hydration backpack, or plan your route so that you pass the fountains with water on the way. Hydration and refueling over a long period of time require a lot of experimentation, but a rough guide would be to drink approximately every 20 minutes and consume calories every 40 minutes.
Learn how to make your own alternatives to sports drinks!!
6. Choosing a route for long distance running
There are two ways to approach long distance running routes. One way is to use the opportunity to run away from your normal routes. This can be great if you have an adventurous mindset and are confident that you can cover the distance (or overcome challenges when they arise).
If you’re worried about running long distances, running a few laps on a route you already know is a good way to give yourself a mental advantage. It may be enough to go through the long run and build your confidence!
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