Four Easy Ways To Get Better At Running Longer Distances
Running is having a moment right now.
Lately, more and more people seem to be treating the activity as much a sport than just another form of exercise.
If running is something you’re trying to get better at, then it requires stepping outside your comfort zone and training versus just casually working out.
With training, the difference is that there is a purpose behind every run. There is intentionality in the gym. And there is more of a focus on recovery.
This is how I approach the game of running. Researching and experimenting on myself to learn how to get faster and run longer.
Why the Long Run
There is no better feeling than completing a really long run.
Tired but weirdly satisfied, it quenches the thirst of even the most restless of us.
The sense of accomplishment can sometimes stick with you for several days. In the case of a marathon or ultra, it’s there for weeks.
If you’re someone looking to level up your run game, use these tips to get stronger and crush longer distances:
Consistency
Long term consistency beats short term intensity every time.
Your body needs to adapt to the stimuli over a controlled period. This way it becomes the new normal. This does not happen by just training once or twice here and there.
Consistency compounds — aim to be consistently good over occasionally great.
Gradually increase running mileage
Start slow. Use a run/walk method when you need to. Runners often try to run too fast on their “easy days” to increase weekly distance, which in turn, only ends up hurting their progress over time.
Longer mileage is all about endurance, not speed, so if you’re struggling to keep moving, slow down. Run at a recovery pace, take a walking break, or even pause to sit down for a few minutes if that’s what your body needs. Once you’ve caught your breath and relaxed a bit, continue on.
Taming the intensity as a beginner will allow you to build more gradually and recover better between sessions so you can start to have more runs per week.
Focus on time on feet, not miles
One of the best ways to increase your capacity to run further is just spending more time on feet.
This could even be in the form of adding in a longer walk a few times per week on top of your existing run program.
Incorporate long hikes or rucking with a weighted vest as another form of cross training.
If you’re more experienced, it could be back to back long runs on separate days.
Experiment and find a sustainable strategy for you that enables long term progression of weekly or monthly mileage.
Focus on Recovery
With an increase in running mileage should also come an increased focus on recovery.
When it comes to recovery, sleep and nutrition are going to be the most important. Think of these as your recovery “pillars” and the foundation for a sound recovery practice.
Fueling and hydrating properly before and after runs will quickly jumpstart the recovery process. Aim for extra carbs to replenish glycogens stores as well as protein to help muscles repair. A solid and well-rounded nutrition strategy will have you feeling more energized and fuel future performances.
Finding time for other recovery practices, like mobility work, foam rolling, even meditating, can also support your training and get you prepped for the next round of mileage.
It’s important to focus on recovering to the best of your ability so you absorb the fitness you’ve worked so hard for. This way, you can come back mentally and physically prepared for the next training session, reaping more of the benefits.
Strength Train
I love cross-training workouts as a complement to running but nothing beats a consistent strength training routine.
But I actually don’t consider strength training a form of cross-training for running.
The benefits of strength work are so vast that it’s become something that should be done simultaneously and go hand-in-hand with your run training.
It’s also just one of the most important things you can do when it comes to overall longevity and healthspan.
Strength training is a performance multiplier enhancing your coordination, athletics and ability to move better.
It drastically reduces your risk of overuse injuries.
And it creates durability to help you run further more comfortably. It’s a crucial factor when it comes to running longer.
Mixing in other forms of movement to strengthen the areas that are often neglected when we run, mobility, and moving through different ranges of motion will work wonders and turn you into a more resilient, durable runner.
Join a run club
One of the best aspects of the running scene is the community.
Joining a run club is a great way to break up the monotony of solo runs and tag along with others who might be faster and able to run longer than you.
Surrounding yourself with better runners will turn you into one yourself.
Conclusion
When it comes to running longer distances and making it not just more tolerable but enjoyable, focus on improving in these areas:
- Staying consistent and building running volume over several weeks or months. A well structured program can help tremendously with this
- Time on feet > miles
- Establish a sound recovery practice that works for you and emphasizes the recovery pillars of sleep and nutrition
- Strength train consistently
- Join a community run club to surround yourself with other like-minded individuals that will push you outside your comfort zone
Final note
Always aim for enjoyment of the process and recognize the personal growth aspect that an activity like running facilitates.
Most people overestimate what they can do in a year but grossly underestimate what they can do in ten. Have patience and understand it’s the process that is fostering growth, not an outcome.
Because when it comes down to it, running is for fun, learning more about yourself physically and mentally, pursuing adventures and audacious goals, as well as your own personal enjoyment.
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