How to Prepare For a Long Distance Run

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A long-distance race will leave you sweaty, sore, and deeply satisfied no matter your result. If you arm yourself with discipline, hard work and dedication, you will find that you're able to push your body past what you thought it was capable of. However, working your way up to that long run is a challenging process that requires both mental and physical preparation. Through careful planning, gentle stretching, and eating right, you will be able to get yourself ready for your first long-distance run.

Method 1
Method 1 of 3:

Ramping Up Your Training

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  1. If you aren’t doing cross-country as a school or college sport, you have the freedom to decide exactly how long you want your long-distance run to be. Long-distance runs span a range from a 3K (three kilometers, or under 2 miles) all the way up to a marathon (over 40 kilometers, or 26 miles) or an ultra-marathon (over 60 kilometers, or 37 miles). [1] Think about your previous athletic experience and how hard you want to push yourself.
    • If you're amping up from a sedentary lifestyle, talk to a doctor before starting a new exercise regimen. You can work together to develop a plan that takes your strengths and weaknesses into account. It is important not to jump into training too quickly, otherwise an overuse injury, such as a stress fracture, is very likely. Start out with lower mileage and work your way up.
    • You will want to consider your body’s limitations, including asthma or injuries, in your decision.
    • Also take the availability of safe places to run near you into account (like trails, sidewalks and paths).
  2. You probably don’t want to wait, but it’s important to give your body time to adjust to long-distance running. Depending on your fitness level, it takes a new runner about 3 to 6 months to prepare for a half marathon and about 6 to 12 months to prepare for a marathon. [2] You’re going to be building up to the race, so there’s no need to strain yourself right off the bat.
    • If you’re running a very long race, like a half or full marathon, make use of a professionally developed training plan. There are plenty available on the Internet, or you can reach out to a local running or athletic store for resources.
    • There's no need to run every day. It's actually best not to. Shoot for three or four days a week, with one of those days perhaps being an extra-long weekend run.
    • Be aware that you won’t necessarily run the full distance before the race. The only time marathon runners actually run marathons is on race day! [3]
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  3. [4] This is counterintuitive but essential. You can’t sustain a sprint for ten miles, so don’t try. Pace yourself--you can always build up speed later in your training. The most important thing right now is learning to cover a lot of ground. [5]
    EXPERT TIP

    Eric Christensen, DPT

    Physical Therapist
    Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function.
    Eric Christensen, DPT
    Physical Therapist

    Maintain steady breathing while jogging. When running long distances, focus on breathing deeply and steadily. This can actually help your recovery while you're still running–breathing deeply increases circulation, which will keep you from getting more sore after a workout.

  4. The number of steps you take per minute is called your cadence. Professional runners actually run with shorter steps than an average person--they just make those steps faster. Maintaining a shorter stride will also help protect you from strain and injury.
    • A cadence of 180 is ideal. To figure out what it’s like to perform this way, run on a treadmill and watch a clock with a second hand. Time your steps so that you’re taking three steps every second. [6]
  5. Running at exactly the same pace for ten miles can get a little monotonous. Once you’ve started to feel comfortable running long distance, mark offset periods of speedwork: increase your pace to a near-sprint for a half-mile, then recover for a mile at your normal jogging pace. [7]
  6. If you’re comfortable running for a long time and you’ve gotten the hang of speedwork, you can start to familiarize yourself with the fast finish. Ramp up the pace for the last few miles of your run to train your body to power through the last bits of a long race.
    • Do not do a fast finish every time you go for a run. Save it for special occasions! It’s best once a week at most.
    Usain Bolt, Olympic Sprinter

    Focus on finishing strong. "Don’t think about the start of the race, think about the ending."

  7. If you want to get feedback, motivation, and potential new friends, locate a runner’s group near you. They’re all over the place and they exist for all different levels and events. Try Googling your area’s running groups, or ask for a referral at a running supply store. [8]
    • Running groups can help you by getting you motivated to leave the house. If you have a scheduled time to run, it’s easier to honor it.
    • Another advantage of a running group is that it keeps you from getting bored while you run, if you’re social. Furthermore, a little friendly competition before the race never hurt anyone.
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Method 2
Method 2 of 3:

Treating Your Body Right

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  1. [9] You don’t need to twist yourself up like a pretzel, but a few gentle stretches can go a long way toward protecting you from injury. Make sure you stretch your arms as well as your legs, because it is possible to get a shoulder cramp. Stretch before and after every run, and after you wake up for bonus points. Be sure that you are warmed up before you stretch. It is important for your muscles to be warm when you stretch.
    • To stretch your hamstrings, do the figure-4. Sit on the ground with one leg extended in front of you, and the other bent so that its knee touches the floor and its foot touches the other leg’s knee. Reach toward your extended foot, and hold.
    • To stretch your quads, stand on one leg and grab the ankle of your other leg. Gently pull it back. If you have trouble balancing here, tighten your abs.
    • To stretch your shoulders, move one arm so that your hand is between your shoulder blades and your elbow is pointing up. Grab the elbow with your opposite hand and pull carefully. [10]
  2. It’s good to keep a consistent pace, but stopping your running to walk every now and then is actually good for your muscles and breath. Plus, if you’re doing a long run or race, you’ll need to stop running to rehydrate anyway.
  3. This doesn't only help you run longer without losing your breath, but it also helps reduce the chance of getting cramps. 8 glasses (64 ounces, or about 2 liters) a day is the gold standard, but everybody is different—experiment until you find an amount of water that feels right for your body without weighing it down. [11]
    • It's possible to overdo it with hydration; excess water might make you feel bloated or weighted down. Listen to your thirst cues, and don't keep chugging water if you feel like there's no room in your stomach for it.
  4. A couple hours before you run, fuel yourself correctly! Carbohydrates are the preferred fuel for long-distance runners, and the right ones burn slowly and consistently to give you plenty of energy. You can throw a little fat into your pre-running meal as well (like olive oil or peanut butter), but save heavy-protein foods like steak or tofu for later.
    • The best carbohydrates are the so-called “complex” ones, which give you excellent energy without a crash. Focus on whole grains like whole-wheat bread, oatmeal, and brown rice; root vegetables like sweet potatoes; and pulses like beans, peas, and lentils.
    • Avoid simple carbohydrates, like heavily sugared cereals and doughnuts.
  5. A long-distance run asks a lot of your body. Therefore, you'll want to treat your body right, so it performs for you. This means emphasizing the things you already do to keep it in good shape, and eliminating any habits that might be holding you back.
    • Do not smoke! It shortens your breath and constricts your blood vessels. [12]
    • Drink in moderation (if at all). Alcohol dehydrates you, and too much of it can keep your body from absorbing protein from food. [13] This means you'll have to work even harder to build muscle.
    • Get some sleep. Sleep helps your body refresh and regenerate, and sharpens your mind, too. [14] Everybody is different—shoot for 8 hours of sleep, and adjust if that feels like too much or too little.
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Method 3
Method 3 of 3:

Getting Ready for the Race

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  1. You may want to double-check that you can finish a run as long as the event that you’ve prepped for. Resist the urge! It’s important to go easy on yourself so you’ve got the maximum amount of energy for the run. [15]
    • If you feel like you’re going to go wild without some physical activity, you can always do yoga, stretch, or dance.
    • Remember to sleep, too.
  2. If you live in a town that annually holds a big race, you might have noticed that the night before, the town often holds a giant pasta dinner in town hall or a public park. The carbohydrate consuming that you did during your training should reach a frenzy right before the race. Lean into it--food is fuel, and pasta is delicious.
    • If you have a running group or squad, have a pasta potluck and wish each other luck the night before.
  3. Start off on the day of the big race by waking up with extra time. Do a few dynamic stretches or jumping jacks, or anything to get your blood pumping, Make sure you don't push yourself too hard, though. Save your energy for the race. [16]
  4. Fiber and hydration are important now more than ever. If you’re not usually a breakfast person, it’s still important to eat something. [17] A healthy breakfast of complex carbohydrates and a little protein and fat, paired with a big glass of water, can really help you run faster.
    • Some great breakfast ideas include oatmeal with peanut butter; a banana with a handful of nuts; and toast, dates, and protein spread.
    • Avoid sugary foods such as donuts or muffins for breakfast, as they won't give you any energy or stamina for your run.
  5. [18] A big glass of water (around 16 ounces) is a good idea in the hour leading up to the race; dehydration is real, and drinking a moderate amount of water will help you avoid it. [19] Plan to supplement this with water stops along the route, but don't overdo it. If you drink too much water during the race, it'll end up slowing you down.
    • Check if there will be hydration stations available during the race. If not, you can run with a small water bottle.
  6. There's a performance aspect to running a race, and it's possible to get a little nervous in the hours leading up to it. This is one case in which you don't want to meditate or nap if you're anxious. After all, if you get too relaxed, you won't run as well. So shoot for a physically and mentally calm, but alert, state.
    • Deep breathing and gentle stretching can help prepare both your body and mind.
    • Try tensing your already-tense muscles, then relaxing them. [20]
    • It may seem simple, but smiling helps transform your outlook and relax your body. Try it! [21]
  7. You’ve been training for weeks or months, and you’re all ready to begin your long-distance run. No matter what happens, be proud of yourself! You set a goal and sweated a lot as you worked toward it. Hopefully, your first race is so fun that you decide to stick with long-distance running.
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Run Faster and Longer with this Expert Series

Are you a beginner runner or trying to get to the next level? With time, dedication, and the right strategy, you can increase your speed and endurance. Use these expert articles to improve your running today!
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How to Get Faster at Running: Training, Exercises, & More
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Run a Faster Mile: Workout and Training Tips
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Increase Your Running Stamina
4
Sprint Faster
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Win a Running Race
6
Run a 5 Minute Mile

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  • Question
    How can I run longer without getting tired?
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
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  • Question
    How can I run longer if I get tired really fast?
    Francisco Gomez
    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
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    Expert Answer
    Slow down your pace while you're running so you don't get as exhausted.
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  • Question
    I don't train. But I'm going to have a 800m race and I often get a stomach pain while running. What all should I do the day before the race?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    There are many things you can do ahead of time to prepare your body better for the race. Check out this article on getting rid of the side stitch http://www.wikihow.com/Get-Rid-of-Side-Pain-and-Keep-Running. If your race is really soon, stay away from big meals and sugary drinks before runs to reduce the likelihood of stomach pains.
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      Tips

      • Always go to the restroom before you start running.
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      • You can breathe through your nose and through your mouth while running. Try to find a breathing style that works for you.
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      • After your run, do not stop moving right away. You should always cool down and stretch after a run. If you don't, your heart will go under a lot of stress.
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      Warnings

      • Even though you should keep your eyes ahead of you, look at the ground as well, so that you won't trip over roots.
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      • Don't talk much before the race, as it can make you tired before you even start.
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      Things You'll Need

      • Running shoes
      • Water
      • A safe place to run
      • A good breakfast
      • A coach (if you're doing any team sports or events)

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      References

      1. ↑ https://www.britannica.com/sports/long-distance-running
      2. ↑ https://www.halhigdon.com/training/51135/Marathon-Training-Guide
      3. ↑ https://www.halhigdon.com/training/51135/Marathon-Training-Guide
      4. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      5. ↑ https://www.artofmanliness.com/2012/01/09/beginners-guide-to-long-distance-running/
      6. ↑ https://www.artofmanliness.com/2012/01/09/beginners-guide-to-long-distance-running/
      7. ↑ https://www.artofmanliness.com/2012/01/09/beginners-guide-to-long-distance-running/
      8. ↑ https://www.rrca.org
      9. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      1. ↑ https://www.fitday.com/fitness-articles/fitness/stretching/how-to-stretch-your-arms.html
      2. ↑ https://www.active.com/running/articles/best-long-run-hydration-habits
      3. ↑ https://www.dailymail.co.uk/health/article-2063611/Trying-quit-smoking-Scientists-say-taking-sport-better-willpower.html
      4. ↑ https://boxlifemagazine.com/how-does-alcohol-affect-your-athletic-performance/
      5. ↑ https://www.fatiguescience.com/blog/infographic-why-athletes-should-make-sleep-a-priority-in-their-daily-training
      6. ↑ https://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program
      7. ↑ https://www.theguardian.com/lifeandstyle/the-running-blog/2013/oct/10/should-you-stretch-before-running
      8. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      9. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      10. ↑ https://www.dartmouthsports.com/pdf9/2319785.pdf
      11. ↑ https://www.psychologytoday.com/blog/the-power-prime/201005/sports-psych-down-techniques
      12. ↑ https://www.psychologytoday.com/blog/the-power-prime/201005/sports-psych-down-techniques

      About This Article

      Article Summary X

      If you’re planning a long distance run, you’ll want to prepare properly to help you perform at your best. As a new runner, you’ll need to start preparing 3 to 6 months before a half marathon and 6 to 12 months before a full marathon. Aim to train 3 or 4 days a week so you have days for your body to recover. On training days, practice going for long runs at a pace you can comfortably maintain to help build your endurance. You should also do some speedwork by alternating between sprinting and jogging at a comfortable pace, which will help you get faster. To help you stay motivated, find friends you can run with or join a local runner's group. For more tips from our Personal Training co-author, including how to prepare the morning of your run, read on!

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