Beginners will aspire to run longer on their road to becoming a pro or regular runner. Whether you plan to extend your reach or you would like to prepare for a marathon, know that long-distance running is not a necessity for a variety of physical goals. You can lose weight or improve your health by running the same stretch.
If you are eager to know the extent of your reach, we indicated the essentials of long runs in this article. Some of these include planning tips, more technical know-how, choosing footwear, and as well as keeping the long-distance run injury-free. Read on to know more about increasing your running range.
Planning a long-distance run
The goal is to build a long run and sustain it over time so you can hit these things week after week successfully without an injury. And that means runners need a channel or inner running geek for a second to do some planning. This stage is crucial as, without a sound program, you will see some wild swings in your training.
Without a plan of action, you might run endlessly in one week, only to fail on keeping up enough for the next week. Runners should be aware of their stability and be realistic about what they can and cannot do. Think of stair-step increases in mileage each week with the occasional dropdown.
For new runners, you can increase mileage by 20-25% each week, especially if your longest run is 3 miles or 4 miles, and it would be no problem.
Experienced runners can increase mileage by just 10-15% each week. If you’re already reaching 10 to 15 miles, you should be ready for a full marathon. With greater running experience, these limits will prevent you from acquiring injuries along the path due to overtraining.
During the week in the form of speed work and easy runs, the rest of your weekly mileage will happen. You’ll also be required to give time to movement work. Don’t be scared if that seems like a lot of training to fit into one week.
Think about writing those down and evaluate every 4th week. Reduce the volume of your long run as a way to recover from muscle pains and other ailments.
Have a balanced schedule
Avoid the pitfall where you end up needing six days to recover after doing an epic, but overdone race on a Saturday. As a general rule, an inexperienced runner should not go more than 30% of his weekly mileage in a day. It may be low, but when you go past this percentage, you will put yourself at risk of trouble, as it is not ready to handle the strenuous activity, yet.
To do the math, a runner aiming for 30 miles a week should only run below 10 miles a day, and take rests in between. If you feel like your body can do more without pushing too hard, that’s fine. But if it screams pain and exhaustion, that would mean more suffering.
If you can’t reach a weekly goal of 30 miles, it means that your body is in no condition to run this distance. Consider setting more realistic goals for more successful attempts. Go easy and gradually increase according to body limits. Consistency is the key!
Pick the right running shoes for you
Running in the wrong footwear calls for an injury. If you’re doing this, stop using inappropriate shoes before something terrible happens.
To stay on top of the tight competition, big shoe companies have enhanced their products continuously through the years to cater to varying needs. Now, there is a wide array of options you can check to know the type that fits your needs.
Running with low foot arch or flat feet may be dangerous and painstaking. The slightest misstep could cause a regretful mishap. As such, companies came up with this range of running shoes for arch support.
The things to look for your long run shoe are mostly over the cushioning and support. Excellent cushioning is essential as far as impact goes. Convenience, support, and stability are other factors to check.
Consider buying shoes specifically designed for running in trails or uneven pavement. An excellent choice would be multi-purpose footwear that can get you through the harshest terrains, and at the same time, enhance your performance on a flat surface without injuries.
Always do a warm-up
Side stitches, muscle tightness, and other types of pain may occur to mess up with your running routine. These hurdles can send you home frustrated as you were not able to complete your tracks. All of these nuisances won’t manifest if you only performed a gentle warm-up exercise before a run.
A great warm-up strengthens your blood vessels, ensuring that your muscles are well provided with oxygen before you give them a vigorous workout. By slowly raising your heart rate, the warmup will also help to reduce stress on your heart when you start your run.
Begin with a quick walk or slow jog to extend blood heat and get your joints ready for more activity. Then, do some of the dynamic stretches to make your muscles prepared for the miles ahead. On those same lines—don’t forget to cool down for a minimum of five minutes of a mild pace at the end of your run.
We break down the above to more detailed steps:
- You can do bout 5 to 10 minutes of light aerobic exercises to free up your muscles and warm you up for your long run. Some excellent pre-run warm-up exercises include walking quickly, marching, jogging slowly, or cycling on a stationary bike. Just don’t rush your warm-up.
- Do dynamic stretches or exercises before your long run, do walking jumps, jumping jacks, or toe touches.
- Begin your run. Start by jogging slowly at first and continuously increasing your speed. Make sure that you’re breathing easily, and once you feel yourself getting out of breath, gradually decrease your momentum.
- Stay alert and pay attention to your posture and form when you run. Assure that you’re using the best procedure before you speed up.