Long-Distance Running Tips

Long-Distance Running Tips

Running is a great form of exercise that will allow you to tone your body, lose weight, improve the state of your cardiovascular system and generally improve the quality of your life. However, not every running activity is the same. There are various types of running people choose and each of them has some staples you’ll need to get familiar with before you choose to give them a shot.

One of those types is certainly long-distance running. When choosing long-distance running as your preferred running style, you’ll need to make sure you learn all the tips and tricks that will help you to do it right. Here are just some of them.

Prepare mentally for the run

When preparing for a long-distance run, you should start off by preparing mentally for what’s to come. Chances are you’ll experience some anxiety especially if you’re about to try and cover the distance you’ve never covered before. But, don’t allow the anxiety to deter you from even trying. Instead, try to use it to your advantage. Get yourself hyped about taking on a new experience and prepare well for the run ahead.

Mind nutrition and stay hydrated

Next, you’ll need to prepare your body for the run. Aside from doing some warming up exercises and stretches, you’ll also need to nourish it well. When running long-distance, your body will be using carbohydrates as its main source of food. That’s why you need to ensure that you consume enough carbs prior to your run. For more information about some interesting nutrition options you can check out RUNNERCLICK. Moreover, make sure you hydrate your body well and bring some refreshments with you on the run. Since you’ll be sweating a lot, you need to ensure that you don’t become dehydrated. 

Go for a steady pace

When running long-distance, it’s best to stick to a slower, steady pace. Since you’re not joining a race, there’s really no need to push your body to the extreme. Instead, choose a pace that you can easily maintain for a longer period of time and take things slow. This way your run will be much more comfortable and enjoyable. 

Section the run

Furthermore, you should try and mentally divide your end goal – being able to finish the run – into smaller, more easily attainable sections. So, instead of thinking about how you need to cover 20 km, you should challenge yourself to cover 4×5 km. Of course, in the end, you’ll be left with the same result, but it will seem significantly easier to achieve. Additionally, if you get bored at any moment, you can increase the tempo for some time. Just make sure you don’t overdo it.

Make sure you bring extra fuel

Finally, if your run lasts more than an hour, you need to find a way to replenish your fuel. There are numerous ways you can do so. There are various gels, chews and even powders you can add to your water for some extra kick of energy. Alternatively, you can also go for dried fruit or nuts if you prefer more “foody” things. Of course, you’ll also need to bring some water with you in order to stay hydrated. Rough estimates suggest that hydration every 20 minutes and fueling every 40 minutes is a good way to ensure that you stay well-nourished and hydrated throughout your run.


Of course, once you finish your run, you need to ensure that you rest properly and allow your body to recover. The sense of accomplishment you’ll get once you finish your run will make you forget all about the anxiety you might have previously experienced. So, ensure that you prepare your body and mind for a long-distance run and enjoy the experience.