A BEGINNER’S GUIDE TO LONG DISTANCE RUNNING If you’re looking to move up to long distance running, find out how you need to change your routine so you can reach your goal.
CHOOSE THE RIGHT DISTANCE In athletics, a ‘long distance’ run is considered anything over 5k or 3 miles – and there are plenty of distances that qualify from half marathons right through to full marathons. If the furthest you run is 5k then try to stay at the lower end of the scale and move up to a 10k training plan. But if you’re comfortably running a 10k race without any recovery problems, then half or even full marathon training could be a good goal – all it takes is a few changes to your training. Choosing the distance is vital – if you know what you’re aiming for you can set up a training plan designed to help you build up your distance and reach your goal. Set a training plan with Runkeeper™
SET YOUR MILESTONES If you’re trying out a longer distance for the first time, it can be useful to set a few milestones along the way. These act as smaller – and easier – goals to aim for during your training which can help you monitor your progress and provide extra motivation during your training program. For instance, running for over an hour is a big step towards good long distance running. Or maybe try running to a landmark one mile away – that way you always have a goal in mind.
THINK ABOUT YOUR PACE It’s natural that as you increase the length of your run, your pace will need to change. Your 5k pace for example, would be hard to sustain over a full 10k at the start – so slow down your running until your body is used to the new distance.