10 Tips to Help You Train for Long Distance Running

Long distance running can be challenging, rewarding and enjoyable at the same time. However, if you are just starting out, you may feel that it’s definitely more challenging, as opposed to enjoyable. If you want to run longer and actually enjoy the training, then it’s important to make the process both fun and manageable.

The more time you give yourself to work towards your goal, the less likely you are to injure yourself while trying to cram too much training into a short period of time.

Photo: Heath Moffatt Outfit: Public Myth

After working with dozens of clients who have accomplished their running goals, I have a few takeaways that will help you achieve your long distance running goals, regardless of what your definition of that success looks like.

1.Recognize that it takes time to see results from your training.

The more time you give yourself to prepare, the more likely you are going to achieve your goal. Giving yourself at least 12 weeks before you attempt your distance goal will allow you to build up your aerobic base very gradually. This will help prevent potential injuries from going too far, too soon, too fast. Not only that, but it will also decrease the amount of pressure that you feel you need to put on yourself. As soon as you start to rush the process or put pressure on yourself, it’s no longer fun.

2.Keep your glutes, core and back strong.

Everyone whose goal is to remain injury-free while training to run longer and faster should do strength training. Keeping your core, glutes and back strong will help you continue improving as a runner and avoid potential injuries that can creep up on you. When you develop muscle balance around your hip, knee and ankle joints, you will be less likely to get injured. Since running uses some muscles more than others, strength training to create muscle balance is a very important component of every run training plan.

3.Stay in tune with your body.

In other words, you have to listen to your body. There will be days when things will hurt and you won’t feel like running. It’s very important to pay close attention to those days so that you don’t overtrain. Constant fatigue, too many unusual aches, anxiety and frustration could all be signs that you need to step back and take a few rest days. In the long run (pun intended), you will be way better off.

4.Know the difference between good and bad pain.

The muscle soreness that you get from a good workout should not be confused with pain in the joints, tendons or ligaments. For example, it’s normal for your muscles to be sore after you do a tough hill training session but it’s not normal for you to feel constant pain around your kneecap while you run. It’s also very important to know when to seek professional help depending on the type and level of pain that you are experiencing.

5.Give yourself some variety in your training plan.

Don’t just keep doing the same 30-minute route day in and day out (unless your goal is to maintain your current fitness level). That will get boring pretty quickly and won’t produce the significant improvements that you are looking for. Therefore, your ideal training plan should start with several weeks of aerobic base-building. Then, add hill training to your routine. Later on, add some speed training. In addition, it’s very important that you cross train to decrease the likelihood of repetitive strain injuries. Cross training could include: weight training in the gym, biking, rowing, elliptical training and swimming.

6.Have an accountability partner or join an online support group.

Having an accountability partner or being part of an online support group can keep you motivated. It’s fun and it can make the more challenging days feel easier. We all know that we are more likely to commit to going out for a run when we have someone else that we are accountable to.

7.Always wear proper running shoes that work well with your feet.

Investing in a high quality pair of running shoes is one of the best things you can do. Don’t just go for the cheapest pair either, as that could be a recipe for potential disaster. You need to get shoes that are comfortable to wear and that work well with your foot strike pattern.  In order to find proper shoes, you may need to get fitted by a running shoe expert. Don’t be afraid to ask questions because you want to make sure that the shoes you buy are right for you.

8.Nutrition is important.

In order for your body to perform at its best, you have to give it the right fuel. Try to eat healthy complex carbs rather than heavily processed foods. Complex carbs will help you keep your energy levels high so that you can train to your full potential. Additionally, you should also keep yourself hydrated. During your training, try to experiment with a variety of nutritious foods to see which ones work the best for your body.  Once you find what works, don’t mess with it any further.

9. Keep your goal realistic. When setting a long distance running goal, the key is to pick one that’s both realistic and attainable, yet challenging at the same time. You want to have a goal that you have to work hard for but not overwhelm yourself with.

10.Make friends with hills. In running, hills are our friends. Hills are also known as speed-work in disguise. If you aren’t prepared for the hills, then they will take you by surprise. However, if you have done incline training leading up to the race, then you will eat hills for breakfast.

If you are new to long distance running, what else would you be interested to know about this amazing sport? You can either email me your questions or drop them in the comments.