Being dedicated and ambitious is the key to running miles, isn’t it? Ask any seasoned runner how to run longer and they will answer the same. But most of them will skip the part that mistakes are also a part of learning. Even the veteran runners made mistakes as newbies. Following rules blindly and running with your heart out never works best, rather you will soon start being greeted by numerous injuries and other complications. No rule is full-proof and the tips on how to run longer always come with a few ‘do not’s.
Before setting out in full spirit, you need to concentrate on some mistakes that you need to fix immediately to make the ‘to-do’ part successful. Don’t make the same mistakes that your revered runners did in their early ages of running.
Learn About How to Run Longer Distances
We are now going to show you beforehand a few common mistakes that you do regularly, sometimes without knowing and also prescribe the steps through which you can rectify those mistakes.
Start Fast, Finish Last
Remember the famous quote “slow and steady wins the race”? You tend to forget this as you start with a full throttle as if your legs have nitro-boosters! So much, adrenaline rush, you have that you rush in the first few minutes and in the mid-race as you can’t hold any longer being worn out.
All your dedication for months before the D-Day is proved futile if you cannot finish the race properly. So How to run longer or How to run long distance? Follow your workout session to find at what pace you are most comfortable in. Run with that pace so that you can stay in the race. Start slow and keep up the pace so that you get warmed up enough to finish the race in time.
Fast and Furious
After practicing and running for a few months, you think you are competent enough to cover a full-fledged Marathon. The result is you fall on your face on the race. The professional runners spend years in rigorous training before entering a long run. You are no exception. Starting from your street to the racetracks of the sports stadium is a long way and you underestimate that by focusing more on the pace than efforts.
Stick to the 10 percent rule. Gain mileage slowly and consistently even if you are feeling surging stamina inside your body – this is the answer of how to run long distance. Engage into a training schedule that offers both running and physical fitness exercises. Give your muscles, bones and joint enough time to adapt before the long run.
Too Much Run
As we said, being over-confident and over-ambitious comes up with your ‘Runners-syndrome’. To keep up your confidence level at top notch, you run every race you have heard of, from simple run to marathon. Firstly, you are not fully prepared and secondly, you are not trained. So you are rewarded with blisters, and even IT Band Syndrome, Runner’s Knee, Stress Fracture and what not!
The tips for running long distance is to keep your running schedule controlled and go easy on the last few days before the main race. Stop whenever your body is going to give up. Running in bad weather is a strict no-no.
No Rest At All
This mistake is quite relative to the above-discussed point. You are blindly following the new trends, new rules. In the meantime, you are training so rigorously that you ignore rest intervals altogether. You are exhausted with low energy level and your legs and hips have excruciating pain.
After every workout and training, have sufficient recovery time. Take enough rest after a race. Include rest in your training program so that you don’t need to take a few weeks off after having a tight training session. If you have skipped a session, don’t try to make it up on the next day with added intensity. Just consider how to run longer or how to run long distance without having rest?
Injuries Are Petty Issues
You don’t take your injuries seriously and keep on running with it as a die-hard runner. After all, you are scared of losing your record, running spirit and racing goals. The injury you ignore as a petty issue soon turns out to be a cartilage tear or IT Band issue or any of those scary running injuries you have been hearing for so long.
Stop whenever an injury strikes you. Get medication and treatment prescribed by a doctor, don’t try your hand at it. Give enough time to heal properly. Whoever said that “Runners don’t quit” was never a successful runner. You are not quitting, you are just giving time to heal. Running healthy is more important than finishing injured.
Too Much Eating Or None At All
- After a long run, you are so exhausted that you don’t feel hungry at all; hence you don’t eat.
- You suddenly feel like having some unhealthy food before your race
- You forget to carry sufficient drink as you are always thinking how to run longer
- You consume lots of carbohydrate thinking that it will help you refueling
All the above steps come up with unfortunate complications. Your muscles absorb nutrients throughout your workout. Skipping post-workout recovery meals make you weak. Changing your diet abruptly results in uneasy stomachs. Also, remember to take in supplements.
Not being hydrated properly makes your blood pressure go down and you feel fatigued or nauseated. Consuming lots of carbohydrates also stock up more sugar in your body and that makes you feel dizzy.
The tips for running long distance are to carry sufficient water and carbohydrate-rich energy drinks. Don’t consume much sugar. Eat properly following your diet. A meal with the Protein and Carbohydrate ratio 3:1 will repair your fatigued muscles. During recovery of workouts, take about one gram of carbohydrates per kilogram of body weight and 20-25 grams of protein.
Experiment With Sneakers
You are so attached to your sneakers that you run in them even if their soles are worn out, the cushions are gone and it's getting torn off in places. So much nostalgia can affect your limbs. Sometimes you try to be a little creative and feel like making new alterations to your shoes, such as adding extra cushion or removing the cushion altogether.
Sometimes you are even so excited about your new shoes that you feel like covering a 10mile stretch in those new sneakers. As a result, the shoes start chafing down, you feel ached, your feet are swelled and not to mention those complicated injuries that are diagnosed thereafter.
Running with an old damaged shoe is never a good option. Similarly, running miles with brand new shoes is also dangerous.
So, how to run long distance? You need to adapt your feet with the new shoes and run a small distance in them. Gradually increase your mileage. Your shoes are not immortal, learn to replace them and use them properly.
Some Other Mistakes
Apart from the above mentioned seven mistakes, there are also a few mistakes you are prone to do. We will prescribe you how to run longer–
- Running easy runs rigorously – Run with comfortable pace so that even after the run you feel like having more stamina to run longer.
- Run through intervals to break record –Run at the optimum speed that helps you reach to VO2 Max, not any longer. Interval workouts are there as run-rest-run routine. Don’t skip the rest.
- Not carrying essentials –You might fall sick after covering a mile and need to contact someone to come for aid in case of emergency. So, carry your essentials - mobile, cash, sufficient water, and medicines while you are going for a long run.
- Not moving post run or workout –You need to walk and move properly after a rigorous day in the race, otherwise, you will feel stiff and ached. In short, stay active.
- Running the same route or taking an unknown route –Both of these can be problematic. While changing routes regularly will help you get adapted to different trails, elevations and cambers; you also need to traverse a route that is not so completely strange to you that you get lost.
- Go too easy on running –While too much running is injurious, running casually won’t help either. You need to get exhausted at a certain amount and gain mileage through small runs to long ones.
Summing Up on How to Run Longer?
Taking all the mistakes into account, we suggest you follow your dream but never go to such an extent that it can put a full-stop to your dream altogether. Run seriously, by steadily. Neither go so easy as to never being able to get to your aim nor too hard on yourself that you start loathing your passion.
Running is all about consistency. Mistakes are normal as everyone does, there is no shame in that; but also learn to accept them and rectify them.