subject: How Can I Run Further and For Longer? [print this page] How Can I Run Further and For Longer? How Can I Run Further and For Longer?
How to Run For Longer
Regardless if you are aiming for an ultra marathon or merely attempting to break your first 5 km run/jog obstacle, increasing and maintaining your running mileage takes time, perseverance and a lot of hard work. It isn't simply a matter of choosing a lengthier course and hoping that you hopefully can grit it for the duration without cramping up; being in position to run further takes a lot of preparation! For anybody who is thinking about racking up some significant mileage then the tips below should be a very good starting point, will let you form a game plan and set you off on the path the ultra marathon greatness.
Slow It Down
One of the leading mistakes of running long distances is to maintain the speed as the distance increases. The main reason that endurance runners don't run at the same pace as sprinters, and that's due to the fact it's just impossible for the body to sprint for anything longer than a few hundred meters. When out running add about a minute to your kilometer pace and you will be able to run for much longer. When you can easily run your required distance you'll be able to focus on building up your speed at a later date.
Run At an Even Pace
Run at an even pace and you will be rewarded with greater distances. If you run at a jerky pace then your body cannot get used to your goal pace and waste products will develop, inevitably slowing you down and wearing you out. Should you not know if you are keeping a steady speed or not then invest in a heart rate monitor or GPS running watch to make sure you are keeping your average speed the same.
Don't Over Do things.
As with any sport, running training takes time for your hard work to pay off If you go out too hard and attempt to accomplish too much then you may blank become frustrated with your lack of improvement and try to up your intensity, which will more than likely lead toover trainingor even injury. Make sure you follow the10% rule to mitigate this risk. Weekly, add at most10% to your mileage and then every month take 20% off your distances to allow your body time to recuperate and adjust.
Drink Lots of Fluids
As the distances increase so does the stress on your body. Not taking on enough water can really hinder your performance and stop you running to your potential. If you don't like running whilst holding water bottle then you should consider buying a Camel Bak Hydration System, as they really are great bits of kit.
