So you see people out running, or heard a friend gloating in the bar about how far they ran this morning. You wonder to yourself, how did they manage that, and even though you might go to the gym regularly you can barely run five minutes without needing to stop. The trick for all runners is to gradually build up their distance slowly over time.
So here is my list of tips and tricks on how to run further.
- First things first is gradual progression. Regardless of whether you are starting off as a beginner or progressing from 10k to 20k you need to do so gradually. This is not only important for injury prevention but also to make it easier for you in the long run. There is no benefit of putting your body through hell just to make an additional 5k when you spend the next three days recovering and unable to run again. Patience is key, increase your distance gradually and for beginners it should be no more than 600metres each week. For more experienced runners you should not increase more than 10%.
2. Running consistently is next on the list. Running once a month is not enough and you will struggle to make any progression. Set a plan that allows you to run at least 3 times a week. You don’t need to increase 10% each run, but aim to increase it by 10% each week.
3. Run slowly. Don’t just put your shoes on and take off like a wildcat. Regardless of how fresh you feel, take it slowly, especially for the first 2k. Ease those muscles into it and get warmed up. Slow and stead over longer distances is the key. Try to understand what your steady pace is,and the fitter you get the quicker that pace will be. For most new runners its probably 6 to 6.50 per. kilometre. That will reduce to 5.45 in time. Regardless of how experienced you are, the slower you run, the farther you run. It is as simple as that, then build up your pace over time.
4. Fuel properly and recovery. Try to eat at the right time before your run. If you know you are doing a long run, try to eat 2 hours before you run. That leaves you plenty of time to digest, and not too long so that you are hungry again. Eat food that wont cause you problems whilst you run also. Pasta or rice is great. Stay away from sauces that could repeat on you and keep the meal healthy and simple. If the run is greater than 10k you should consider bringing some water with you, and perhaps some fuel gels just for an extra kick of energy. After the run, don’t for get to stretch and use a rolling matt to loosen those muscles. Drink plenty of water and try to get a good nights sleep. Consider going for a walk the next day, and make sure that your next run is not another long run again. Keep the next run to an easy pace with a nice thick recovery shoe for some support on those sore joints.
5. Last but not least is mindset. You need to want to do it, so try to enjoy it and use it as a time to get some peace and quiet or listen to your favourite music. If you enjoy doing something that’s half the battle. The real enjoyment will come once you are fitter of course, so take your time. Get those kilometres in your legs slowly and build up your confidence and resilience. Resilience is an important skill to have, and its not just for running, you can take this skill to other areas of your life once you have developed it.