How to Run Long Distances

PDF download Download Article
PDF download Download Article

Wondering how to run a long distance? Perhaps you need some tips? This guide should help you become a better long distance runner.

Steps

PDF download Download Article
  1. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/74\/Run-Long-Distances-Step-1-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-1-Version-3.jpg","bigUrl":"\/images\/thumb\/7\/74\/Run-Long-Distances-Step-1-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    [1] Have a power bar or banana at least half an hour before your run so that you will be adequately fueled throughout the run. [2] Afterwards, eat a good meal to help you recover from the workout. [3] Consider having a meal with high protein to help with recovery. Make sure you hydrate well before your run -- guzzling large amounts of water right before you start won't help hydrate you throughout a long run; in fact, doing that might give you painful running cramps. [4]
  2. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/ca\/Run-Long-Distances-Step-2-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-2-Version-3.jpg","bigUrl":"\/images\/thumb\/c\/ca\/Run-Long-Distances-Step-2-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-2-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Decide what distance you want to run and where you want to go. Consider factors like hills and running surfaces when planning your route. Hills tend to be harder to run. [5]
    Advertisement
  3. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/1\/1c\/Run-Long-Distances-Step-3-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-3-Version-3.jpg","bigUrl":"\/images\/thumb\/1\/1c\/Run-Long-Distances-Step-3-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-3-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Wear light weight running shoes that are in good condition and fit your feet well. Wear cool, comfortable clothes that will wick sweat while you run.
  4. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e8\/Run-Long-Distances-Step-4-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-4-Version-3.jpg","bigUrl":"\/images\/thumb\/e\/e8\/Run-Long-Distances-Step-4-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-4-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    [6]
  5. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b6\/Run-Long-Distances-Step-5-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-5-Version-3.jpg","bigUrl":"\/images\/thumb\/b\/b6\/Run-Long-Distances-Step-5-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-5-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    [7] Focus on the legs, but also stretch your arms, shoulders, back, and core.
  6. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/6\/6c\/Run-Long-Distances-Step-6-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-6-Version-3.jpg","bigUrl":"\/images\/thumb\/6\/6c\/Run-Long-Distances-Step-6-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-6-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Try to run the whole way at a consistent pace. If you need to, walk for a few minutes before running again, but don't stop. Pay attention to your form: make sure not to be tense in the upper body, as this will tire you out much faster. Also, make sure to run from the middle of the foot to the toe (land on the ball of your foot and lift off from the toes).
  7. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/79\/Run-Long-Distances-Step-7-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-7-Version-3.jpg","bigUrl":"\/images\/thumb\/7\/79\/Run-Long-Distances-Step-7-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-7-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Breathing is important in running long distances and learning how to breathe while running can help tremendously. [8]
    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.

  8. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a2\/Run-Long-Distances-Step-8-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-8-Version-3.jpg","bigUrl":"\/images\/thumb\/a\/a2\/Run-Long-Distances-Step-8-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-8-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Stretch well to minimize soreness after the run. [9]
  9. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/ff\/Run-Long-Distances-Step-9-Version-3.jpg\/v4-460px-Run-Long-Distances-Step-9-Version-3.jpg","bigUrl":"\/images\/thumb\/f\/ff\/Run-Long-Distances-Step-9-Version-3.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-9-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    This will help condition your body and get yourself used to running. This will be hard at first, but you will get stronger and start to feel more comfortable running.
  10. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/08\/Run-Long-Distances-Step-10-Version-2.jpg\/v4-460px-Run-Long-Distances-Step-10-Version-2.jpg","bigUrl":"\/images\/thumb\/0\/08\/Run-Long-Distances-Step-10-Version-2.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    [10] If you have never run before start at 1 kilometer (0.62 mi). When you can comfortably run that, try to go a little farther. Gradually increase to 5 kilometers (3.1 mi), then 10 kilometers (6.2 mi). Continue to push yourself until you achieve your distance goal. [11]
  11. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b3\/Run-Long-Distances-Step-11-Version-2.jpg\/v4-460px-Run-Long-Distances-Step-11-Version-2.jpg","bigUrl":"\/images\/thumb\/b\/b3\/Run-Long-Distances-Step-11-Version-2.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-11-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    If you are in Junior High or High School join the track and cross country team, or join a local running club and enter races in your town or city. Try to get a personal best each time you do a race.
  12. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f8\/Run-Long-Distances-Step-12-Version-2.jpg\/v4-460px-Run-Long-Distances-Step-12-Version-2.jpg","bigUrl":"\/images\/thumb\/f\/f8\/Run-Long-Distances-Step-12-Version-2.jpg\/aid548378-v4-728px-Run-Long-Distances-Step-12-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><p>License: <a target=\"_blank\" rel=\"nofollow noreferrer noopener\" class=\"external text\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/\">Creative Commons<\/a><br>\n<\/p><p><br \/>\n<\/p><\/div>"}
    Distance running is very difficult and not many people keep it up. But you can! People will really admire you for keeping at it, and you will be happier and healthier throughout your life.
    Usain Bolt, Olympic Sprinter

    Hard work pays off. "A lot of people will see you run and they'll say, ‘it looks so easy, it looks effortless’. But before you get to the point where people see that, it’s hard; it’s a lot of hard work."

    13. Advertisement


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!
1
How to Get Faster at Running: Training, Exercises, & More
2
Run a Faster Mile: Workout and Training Tips
3
Increase Your Running Stamina
4
Sprint Faster
5
Win a Running Race
6
Run a 5 Minute Mile

Expert Q&A

Search
Add New Question
  • Question
    How do I train for an ultra marathon?
    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
    Fitness Coach
    Expert Answer
    answer video
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 3 Helpful 0
  • Question
    Should I avoid sugar if I am preparing for long distance running?
    Community Answer
    Sugar gives you a quick release of energy, which is only good for short runs. Eat starchy food for a longer release.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 12 Helpful 108
  • Question
    How do you breathe well while running?
    Community Answer
    Breathe through your nose and out through your mouth. Doing this helps you to get more air into your lungs and doesn't tire you as much as breathing in and out of your mouth might. It can also set a rhythm for you as you run and keep you focused on your breaths rather than on your fatigue.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 29 Helpful 185
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Quick Summary

      Video

      Reader Videos

      Submit a Video Tip!

      Share a quick video tip and help bring articles to life with your friendly advice. Your insights could make a real difference and help millions of people!

      Submit a Video

      Tips

      • Make sure you get plenty of rest every night to ensure that you have enough energy to run the next day. [12]
        Thanks
        Helpful 0 Not Helpful 0
      • Run through soreness. Even when you're really sore, running will help loosen your muscles and make them feel better.
        Thanks
        Helpful 5 Not Helpful 0
      • There are creams that can relieve muscle soreness or warm your legs so that there is less pain when running.
        Thanks
        Helpful 3 Not Helpful 1
      Show More Tips
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      Warnings

      • Running downhill may seem easy or even fun at first but could cause knee problems.
        Thanks
        Helpful 118 Not Helpful 20
      • Pay attention to your body and be aware of possible injuries like shin splints. See a doctor for any chronic pain or other health concerns you may have.
        Thanks
        Helpful 60 Not Helpful 14
      • If you have certain medical conditions, it may be harmful for you to run very long distances.
        Thanks
        Helpful 74 Not Helpful 19
      Advertisement

      Things You'll Need

      • Good condition, lightweight running shoes
      • Comfortable clothes to run in that suit the weather
      • Water/electrolyte mixes

      You Might Also Like

      How to
      Get Faster at Running: Training, Exercises, & More
      How to
      Increase Your Running Stamina
      How to
      Run Without Getting Tired
      How to
      Run a 20:00 5K
      How to
      Prepare for a Marathon (Novice)
      How to
      Track Running Distance
      How to
      Run a Marathon
      How to
      Organize a Marathon
      How to
      Improve Your Running Speed and Endurance
      How to
      Run Longer and Faster
      How to
      Prepare For a Long Distance Run
      How to
      Run for a Long Time
      Advertisement

      References

      1. ↑ https://health.usnews.com/health-news/blogs/eat-run/2013/09/05/what-to-eat-before-running
      2. ↑ https://www.bbcgoodfood.com/howto/guide/what-eat-your-run
      3. ↑ https://www.medicalnewstoday.com/articles/322692.php
      4. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      5. ↑ https://lifehacker.com/how-to-craft-the-perfect-running-route-1411125120
      6. ↑ https://runnersconnect.net/common-misconceptions-about-warm-ups/
      7. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      8. ↑ https://runnersconnect.net/how-to-breathe-when-running/
      9. ↑ https://www.nhs.uk/live-well/exercise/how-to-stretch-after-a-run/
      1. ↑ Francisco Gomez. Fitness Coach. Expert Interview. 24 October 2019.
      2. ↑ https://www.artofmanliness.com/articles/beginners-guide-to-long-distance-running/
      3. ↑ https://runnersconnect.net/recovery-from-running-hard-workouts/

      About This Article

      In other languages
      Thanks to all authors for creating a page that has been read 268,643 times.

      Reader Success Stories

      • Emily Rossmeisl

        Jun 6, 2016

        "This helped so much. I honestly hate running, but I said, "Sure, why not." I did all these steps, and I ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement