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How to run for longer – Tips from experts

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Running is one of the best forms of exercise that can improve your physical and mental health so it is important that you learn how to run for longer. Whether you are a beginner or a seasoned runner, the goal is to run longer without stopping.

Running for a longer time can help you reach your fitness goals, build endurance, and increase your overall health. However, for many people, running for an extended period can be challenging, and they may find themselves stopping frequently due to fatigue, pain, or boredom. If you’re struggling to run longer, here are some tips to help you reach your goal.

Warm up before you run

Before you start running, it’s important to warm up your muscles to prevent injury. A warm-up can help you increase blood flow, loosen up your muscles, and get your heart rate up. Warm-up exercises like jogging, high knees, and walking lunges can help you get ready to run.

Set achievable goals

When you start running, it’s essential to set achievable goals. Instead of trying to run a marathon right away, start with small goals like running for 10 minutes and gradually increasing the time as you build your endurance. You’ll feel a sense of accomplishment when you reach each goal, and it will keep you motivated to continue.

Make a running schedule

Creating a running schedule can help you stay consistent and make it easier to reach your goals. A schedule will help you plan your running time, and you’ll have a specific time frame to work with each day. You can also monitor your progress and adjust your schedule as needed.

Invest in quality running shoes

Investing in a pair of quality running shoes can make a big difference in your running experience. A good pair of shoes will provide the support and cushioning you need to reduce the risk of injury. Make sure you choose shoes that fit your feet comfortably and are appropriate for the type of running you’ll be doing.

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When should you change your running trainers

Listen to your body

When running, it’s important to listen to your body. If you feel pain, stop and take a break. If you’re feeling tired, slow down or take a short walk to catch your breath. Pushing yourself too hard can lead to injury, and you’ll need to take time off to recover.

Find a running buddy

Running with a friend or a group of people can make the experience more enjoyable and help you stay motivated. Having someone to run with can also provide a sense of accountability, and you’ll be more likely to stick to your schedule.

Mix up your route

Running the same route every day can become monotonous and boring. Mixing up your route can keep you interested and prevent boredom. Try running in different areas, on trails, or on the beach for a change of scenery.

Fuel your body

Eating a balanced diet is crucial for runners. Make sure you’re eating enough carbohydrates to fuel your runs and replenish your energy stores. You should also be drinking plenty of water to stay hydrated.

Stretch after your run

Stretching after your run can help prevent injury and improve flexibility. Stretching can also help to loosen up your muscles, reduce muscle soreness, and improve circulation.

Have fun

Running should be an enjoyable experience, and it’s important to have fun while doing it. Try to focus on the positive aspects of running, like the endorphins it produces and the sense of accomplishment you feel after each run.

Running for a longer time without stopping can be challenging, but it’s achievable with the right approach. By setting achievable goals, investing in quality running shoes, and listening to your body, you can build your endurance and reach.

Advice from Personal Trainers who are experts in running

James Brady, Personal Trainer at OriGym

Aim to find a running surface as flat as possible, until you’re comfortable running longer distances. Instead of attacking hills and inclines with as much energy as possible, focus on increasing distance instead of intensity. If you’re met with inclines, ease your pace. Run slowly uphill and save your energy to run downhill as this will be easier.

Training with a schedule is also a great way to build endurance and increase your fitness level. Fitness programmes will slowly build endurance, intensity, and distance. Alternate between one minute of running and one minute of walking, or longer if necessary. Gradually decrease the time between intervals until you can run at a steady pace without stopping.

Andy Barr
the authorAndy Barr
Editorial Lead
Andy was late arriving into the world of fitness, running and training. He did not really take up regular gym going until he was in his late 30's. He lost over 7 stone in weight since starting and completed an olympic length triathlon in June 2018. He enjoys playing football, boxing and outdoor running.

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