How to Run Long Distances

Co-authored by Francisco Gomez

Last Updated: September 11, 2024 References

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

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^{[1]
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Research source} 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]
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Research source} Afterwards, eat a good meal to help you recover from the workout.^{[3]
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Research source} 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]
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Expert Source

Francisco Gomez
Fitness Coach

Expert Interview. 24 October 2019.}
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]
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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.
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Expert Source

Francisco Gomez
Fitness Coach

Expert Interview. 24 October 2019.} Focus on the legs, but also stretch your arms, shoulders, back, and core.
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).
Breathing is important in running long distances and learning how to breathe while running can help tremendously.^{[8]
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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.
Stretch well to minimize soreness after the run.^{[9]
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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.
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Expert Source

Francisco Gomez
Fitness Coach

Expert Interview. 24 October 2019.} 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]
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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.
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."

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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Run a Faster Mile: Workout and Training Tips

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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

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Should I avoid sugar if I am preparing for long distance running?

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Sugar gives you a quick release of energy, which is only good for short runs. Eat starchy food for a longer release.

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How do you breathe well while running?

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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.

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Make sure you get plenty of rest every night to ensure that you have enough energy to run the next day.^{[12]
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Run through soreness. Even when you're really sore, running will help loosen your muscles and make them feel better.

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There are creams that can relieve muscle soreness or warm your legs so that there is less pain when running.

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Warnings

Running downhill may seem easy or even fun at first but could cause knee problems.

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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.

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If you have certain medical conditions, it may be harmful for you to run very long distances.

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