6 tips on how to run long (when you’ve never run long)

6 Tips on How to Run Long (When You’ve Never Run Long)

Running long distances for the first time may seem daunting, but with these tips, you’ll build endurance, confidence, and enjoy the journey. Let’s get started:

• 1. Start Slow: Begin at a conversational pace to conserve energy for the entire run. This will help your body adapt to longer distances. Tip: Use a running app or watch to monitor your pace and keep it steady.
• 2. Build Gradually: Increase your mileage by no more than 10% per week to prevent injuries. Your body needs time to adjust to higher demands. Tip: Schedule one long run weekly and balance it with shorter, recovery runs.
• 3. Fuel and Hydrate Properly: Eat a balanced meal 2–3 hours before your run. For runs over 60 minutes, carry water and energy gels or snacks. Tip: Test different fueling strategies during training to find what works best for you.
• 4. Plan Rest and Recovery Days: Rest is essential for muscle repair and preventing burnout. Include active recovery days with light activities like walking or yoga. Tip: Stick to a weekly schedule that balances runs and rest.
• 5. Wear the Right Gear: Invest in well-fitted running shoes and moisture-wicking clothing. Comfort during long runs is crucial. Tip: Test your gear during shorter runs before using it for longer distances.
• 6. Stay Mentally Strong: Running long is as much mental as physical. Break the distance into smaller goals and celebrate milestones. Tip: Use music, podcasts, or running partners to stay motivated.

Bonus Tip: Track your runs using an app or journal. Monitoring your progress helps you stay motivated and identify areas for improvement.