I really want to run for longer but at the minute 5km seems to be my limit.
Don’t get me wrong that’s great considering not so long ago I was only able to run just over a mile without stopping. However, I have since then seemed to hit a plateau. No matter what I try, as soon as I pass 5km its one hell of a struggle to keep going much further. And definitely not enjoyable.
Therefore, I’ve been doing a bit of research on how we can actually increase our distance and not want to quit every time.
The key to increasing our distance is to do it slowly. Trying to run for a longer amount of time, increasing our mileage without needing to stop. This takes a combination of training our mind to keep out those unwanted thoughts telling us to quit away. As well as training our body to improve V02 max and our running efficiency.
This article is going to have a look at what this all means and the tips we can use to help us run further than we ever have done before.
What Should I Do Before I Run?
Eat More Carbs
It’s important to fuel yourself well. Especially on our long run days to give us plenty of energy to keep going. A great way to do this carbo-loading.
I’m sure most of you have heard of this term?
Carbo-loading is a where we eat plenty of carbohydrates so our muscles and liver can store it as glycogen so our body can transfer it and use it as energy. It a method commonly used by athletes such as marathon runners. Some will start preparing their carbo-loading preparation by eating carbs from 6 days before their event.
This seems a bit extreme for us new to running and not running the distances they are. So I recommend you to start being more aware of what you are eating and build up the number of carbs you consume as your long run approaches.
Some examples of what to eat before a long run are;
- Pasta
- Bread
- Potatoes
- Rice
- Peanut butter
- Oats
Still not sure what to eat? Have a look at what should I eat before I run?
Hydrate
This is another thing I find hard to judge, do you?
Drink too much and you can feel the water moving with every footstep, not to mention needing the toilet 10 minutes into the run.
A good aim is to have 1 glass of water before your run.
Staying hydrated is not only important for our running performance but for our health as well.
Staying hydrated helps us;
- Fight off fatigue
- Prevent muscle cramps
- Reduce sweat
A good way to assess if we are hydrated or not is to look at the colour of your urine.
We want to have clear to the pale yellow colour of urine. This means you are hydrated.
However, if your urine is darker, such as a dark yellow/brown this is a sign of dehydration. Meaning you need to drink some more water.
Remember, it’s also important to replenish the fluids we have lost during our run. So make sure to drink plenty of water when you have finished!
Warm-Up
Warming up is an important part of any workout.
A warm-up lets our body recognise we are starting something active and we are not resting anymore. It allows the body to prepare its self for the activity ahead so it’s ready to perform. By increasing our heart rate near to what it would be beating at during the run helps get blood and oxygen to the muscles is a great way to prepare the body.
It isn’t just performance a warm-up with. By gradually increasing our muscles, almost like slowly waking them up to help prevent injuries.
Quick tips for warming up
- Do a warm-up suitable for you and your activity. Meaning there is little use warming up for a weightlifting event if you are about to do a long run.
- Adapt warm-ups you find online to meet your fitness levels. If you follow one on youtube, try it and if it’s too hard to have a think about how you can make it easier.
- We want to feel like we have more energy after the warm-up. If the warm-up is too hard and you will get tired quicker and it will affect your performance as well as increasing your risk of injury.
- Does your warm-up include a gradual increase from walking to running? As well as some dynamic stretches to help loosen and prepare your muscles?
If you still want to know more about how to warm up take a look at this article.
What Should I Do During My Run?
walk-run-walk-run
Have you tried the couch to 5km coaching app?
It’s an app which uses a series of intervals where you run for so long followed by a period of walking to recover. The app over several weeks helps you build your runs so you can run 5km without stopping.
If you are currently stuck and trying to build to 5km runs I highly suggest you check it out.
However, if it is now time for you to try and run further. Take those principles of the run followed by a rest and adapt it until you feel comfortable running the distance you aim for.
It’s a great way to help you increase your stamina and endurance.
A simple guide could look like, (as you feel comfortable to increase the amount of time you run and decrease the amount of time you spend walking)
- Run for 1 minute – walk and recover for 90 seconds
- Run for 90 seconds – walk for 1 minute
- Run for 2 minute – walk for 45 seconds
And so on….
Adapt the times to suit your needs.
If you want to learn how to do this well, I really do suggest you check out the couch to 5km app. It’s a great example.
Listen To Yourself
I don’t mean listen to the voice telling you to stop after 5 minutes.
It is important to be comfortable knowing if your body needs you to slow down or if you are able to maintain/quicken your pace.
A good method is to listen to your breathing.
Can you control your breathing with nice long deep breaths?
If you can’t, it’s likely you need to slow down. Remember, when you are trying to increase how far you run, time isn’t that important. The most important thing right now is trying to run without needing to stop.
Secondly, could you talk to someone running alongside you?
Try it, I like to say something out loud like “Hello my name is nick and I feel great”
If you can run and say a basic sentence your running at a good pace. If you can’t you’re again running too fast and need to slow down and recover. I do this every now and then to keep testing I am running a sensible pace. Its also helps give you a positive boost by telling yourself you are doing well!
Finally, listen to your legs and the rest of your body. If you’re in pain, trembling and really struggling. Try slowing down and see if that helps, even to a walk if you need to. If you’re still not feeling well, it’s ok to stop. Don’t force yourself to finish if you are in absolute agony, you will only make yourself feel worse.
Pace Yourself
Start your long runs slower than you would for any other. Then slow down a bit more.
It’s important to conserve your energy so you don’t tire out too quickly and have to stop.
The aim is to find a nice rhythm and a running pace you feel like you could just keep running forever.
As your body warms up you can try increasing the pace slightly if you wish!
Listen To A Coach
Apps like Couch to 5km and the Nike run club app are great for helping you learn how to run.
I find the Nike run club app especially when I want to try a new run or increase my pace or distance. It helps to have a coach in your ears telling you you’re doing well and tips on how to keep going.
Give them a try.
What Should I Do After My Run?
Warm Down
The same way warming up eases us to the exercise we plan to do. A cool-down/warm down helps our body to relax. You can do this by simply walking for 5-10 minutes after your run.
A warm down also helps with:
- Slows down your heart rate
- Returns your breathing to normal
- Helps you relax
- A time to reflect and think about your run
Youll feel much better for it rather than collapsing straight onto your sofa!
Praise Yourself
Give yourself a well done no matter how bad you feel. If you have completed the run you have done well. We all expect better and we will get better over time with a consistent effort. So tell yourself that and find something from your run you are pleased with to help motivate yourself to do it again.
What Should I Do When I’m Not Running?
Strength Training
Don’t worry despite what many may have told you before strength training is actually good for running.
It makes you;
- Faster
- Stronger
- Helps you prevent injury
Check out Will Strength Training Make Me A Better Runner? For a more detailed guide how strength training can help you become a better runner.
Thank you for reading, I hope these tips help you reach that next distance marker your aiming for.
Thanks,
Nick