If you’re looking to move up to long distance running, find out how you need to change your running training to reach your goal
Choose the right distance
If you’re looking to go long with your running, the first question to
ask is ‘how long?’
In athletics, a ‘long distance’ run is considered anything
over 5 km or 3 miles
– and there are plenty of distances that qualify
from half marathons right through to full marathons.
Before you decide how long you want to go, take a look at your current
performance to see how far you’re running at the moment.
If the furthest you run is 5km then try to stay at the lower end of the
scale and move up to 10km training. But if you’re comfortably running a
10km race without any recovery problems, then half or even full marathon
training could be a good goal – all it takes is a few changes to your training.
Choosing the distance is vital – if you know what you’re aiming for you
can
set up a training plan designed to help you build up your distance
and
reach your goal.
Set some milestones
If you’re trying out a longer distance for the first time, it can be useful
to set a few milestones along the way.
These act as smaller – and easier – goals to aim for during your training
which can help you monitor your progress and provide extra motivation during
your training programme.
For instance, running for over an hour is a big step towards good long
distance running. Or maybe try running to a landmark a few kilometres away
– that way you always have a goal in mind.
Think about your pace
It’s natural that as you increase the length of your run, your pace will
need to change. Your 5km pace for example, would be hard to sustain over
a full 10km at the start –
so slow down your running until your body is used to the new distance
.
It’s important to know that running long distances requires good aerobic
fitness, rather than the anaerobic fitness required for shorter distances.
To sustain a good pace, your body will need to start working differently.
A good way to work out what pace you should be running is to use a training
plan like MY ASICS – you tell it what pace you’d like to achieve and it
will build you a plan with a pace assigned for each run.
Lessen the impact
It goes without saying that as you increase your distance, you’ll be taking
more steps. And that means putting more strain on your joints as you pound
the pavements.
There’s also the increased risk of blisters as you run for longer – so
make sure you have a well-fitting and comfortable shoe. Team it up with
a real running sock that maximises the benefits of the shoe.
Try to choose a shoe that’s designed for your gait so whether you have
a neutral style, over- or under-pronate the cushioning is designed specifically
for the way you run.
Unsure of your gait?
Let the experts analyse your style at our flagship stores
