How To Increase Your Long Distance Running • 4 Essential Tips
Video taken from the channel: The Run Experience
How To Double Your Running Distance In 30 Days
Video taken from the channel: The Run Experience
How to Run Longer Distances Overview. As you try to push your limits, you are likely to face both physical and mental obstacles. This is a normal Always Warm-Up. Begin with a brisk walk or slow jog to increase body temperature and get your joints ready for more Go Slow. If you are used to.
6 long-distance running tips. 1. Start With Your Mind. Preparation for a long run begins in your head.
It’s ok to be anxious when you see a distance you’ve never run before 2. Focus on Hydration & Nutrition. 3. It’s Not a Race, Pace Yourself. 4. Break It Into Sections. 5. Consider Refueling.
If you’re running longer than 75 minutes, you’ll need to refuel on the run. Consume 30 to 60 grams of carbohydrate per hour of running, using a combination of sports drinks and energy bars, dried fruit, gummy bears or energy gels. There are creams that can relieve muscle soreness or warm your legs so that there is less pain when running.Long distance rule #1: do not ramp up weekly mileage more than 10-15% week over week!
I didn’t know about this rule when I first started running long distances and guess what happened? I got injured. Why?
I got too ambitious on a long run (“it just felt so good”) and added an extra 2 miles onto an 8 mile long run.Avoid simple sugars and instead focus on complex carbohydrates such as those found in fruits, pastas, legumes, breads and vegetables. Make sure you are taking in plenty of calories. An average runner who runs between 20 miles (32 km) and 25 miles (40 km) per week should take in around 2,500 calories a day.The Long Run.
The bread and butter of a distance runner’s regimen is the long run. It’s the longest workout of the week, and if you’re training for your first half or full marathon, this is where you’ll often run farther than you’ve ever run up to that point.Running Tips; Advanced; mimic a race—particularly longer distances—in training because it would low in fat and protein but high in quick carbs 15 to 60 minutes before a run.Sprint training, such as running up hills or running sprint distances on a track, is also associated with faster long-distance times.
A small study published in the Journal of Strength and Conditioning Research in April 2019 reviewed the training regime of.6 Tips on How to Run Long (When You’ve Never Run Long) by Molly Hurford. September 25, 2017. Tags 10K 5k long distance marathon running training tips.
About the Author. Molly Hurford. Molly is an outdoor adventurer and professional nomad obsessed with all things running, nutrition, cycling and movement-related.Long Distance Running Technique Tips.
Whether you’re training for a 5k race, preparing to run a marathon, or simply looking to make running easier on your body, running form cannot be overlooked. Keeping the following tips in mind will help you to maintain proper running technique while you’re getting those training miles in the bank!If you are a new distance runner writing a story of your own, here’s a few pieces of advice to help you hit the ground running, now and for the long haul. Distance running tips for beginners 1. Find a shoe that works for you.
There is a giant market out there for running.Taking your speed down a notch or two gives you energy to go longer. Add about two minutes to your usual pace. For example, if you usually run three miles in 30 minutes (10 minutes per mile.
Make a commitment to running the extra time, even if it’s a struggle that’s how you build endurance. If your first timed run lasted under 30 minutes, start by adding 5 minutes next time. Keep adding 5 minutes week after week until you can run for 30.
If your first timed run was over 30 minutes, add 10 minutes per week.Pace yourself. When running, make sure to start slow, then build up as you go. This will help you run long distances without getting tired, however if you start fast, you will get tired much sooner. A 5-minute exercise to do in the morning for a healthy lifestyle.
6.The difference between running for fitness and training for a long-distance running race is one stays consistent week to week (fitness) and the latter builds and progresses throughout the season. Because of this progression, it is important to vary your effort level as you train.
In other words, run at a pace that is easy and conversational.
List of related literature:
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| from Training for Climbing: The Definitive Guide to Improving Your Performance |
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| from Advanced Marathoning |
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| from Choice and Consequence |
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| from The Lazy Girl’s Guide to Being Fit |
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| from Sports Science Handbook: I-Z |
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| from Advanced Marathoning |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Marathon: The Ultimate Training Guide |
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| from The Art of Running Faster |
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| from Fundamentals of Track and Field |
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| from The Incomplete Book of Running |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
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| from Sports Medicine: Study Guide and Review for Boards |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance |
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| from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel |
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| from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body |
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| from Coaching Track & Field Successfully |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
82 comments
Do I pause my watch every 5 min while doing the lunges/burpees during the main set?
Hi,. I’m having HUGE PROBLEM!! I’m training for a marathon and my long-distance is around 13-14, BUT my knees for the last three weeks have been killing me! I don’t want to stop running so I decreased to 5 mile runs,. I’m using the ADIDDAS Ultraboost Incaged shoes. PLEASE YOUR SUGGESTION
Are you saying you could help 2008 Usain Bolt run 19 seconds?
lol 30 mins dude i run 500 meters and gas out and start walking i think that’s less than 2 mins
how many times a week do you do each run? For example the 30 before moving to the 40?
I am doing a better result by your advise.. A good teacher you are.
Stopped watching halfway because I realized this was a Reebok ad
But is it sustainable? What do you do once you get to 60? Keep at 60??
Thank you guys for posting helpful videos that are short & sweet! You have improved my life in so many ways! I just recently fell in love with running, thanks to your helpful advice for body mechanics, foot strike, and breathing! Now I am looking to increase my Saturday morning long runs! Thank you for helping me achieve my goals! Keep being awesome! =)
Long runs aren’t for me I believe they are too much stress on my body. Also the weight loss issue for me would be too much. I don’t want to look like I run and be too thin. 4 miles is my limit and shorter faster runs.
These comments complaining make me feel like a tri-athlete. & I don’t even consider myself a good runner
thank you for pointing out that a long run mostly refers to your own longest run!
Love your videos! Love that you guys are so quick to respond to questions. Thank you for all that you do!
How should I increase from 2 miles in 14 min to 5 miles in under 40 I have 6 months
What. a. cheeseball! He finally gets around to it at 3:35. Skip the early stuff.
How many days per week should I be running to implement this strat?
I can run a long ways, up to two hours at 3mph, but, I’m a big dude (275,,,and I’m down from 330) I want to increase my speed to where I can run faster. How do I do that properly?
Great video. When I do the stretch you did in the warmup where you pull your knee to your chest, sometimes I feel a pinch in my hip/upper quad. Any suggestions on how to remedy this? Thanks.
Hi I’m Anil from india, my weight 70kg, I want run 1600 metres within 6mins,, is it possible for Myself????
Tried these tips yeterday and I had the most amazing and beneficial long run ever. Thanks a lot guys!
When I do normal burpees everything is fine but when I follow the form in this vid I end up with diarrhea.
Easy Start with fifty meters or yards. In Thirty days you should be able to push to 100 meters or yards with little effort!
I found that doing a workout before a run, then doing a run has helped me more than pausing my run to workout. I went from getting tired at 1 mile to easily doing a 5k after the workout in a month all while gaining full body muscle. I have not even tested what I can do without the workout before, but I know it has made everything easier for speed running and endurance running.
Hi. Thanks for the video. I have a question: What about the other weeks considering that we will add up 10 minutes to the run. the pattern will be the same with longer segments like 10 minutes? or more segments?
Why not introduce the walk/run method? Or running somewhere else than tarmac or concrete..
If you just add 10 or 15 minutes a week for more than 4 weeks you’ll end up with injuries..
Sir I’m a military aspirant.
And I have a week body.
I want run one mile with in 5min.
I have 2 months time please give schedule…
It’s very sacred and needy..
Thank you
My tip for doubling your distance: Run your max distance away from home, then you are forced to run back. Congratulations, you have just doubled your run distance.
(I learnt this from the movie GATTACA).
So how many runs a week is this based on and what are they like? Surely this isn’t a one and done on the week?
Does sock choice and coolness factor affect my running performance as well?
Coach Nate, Love all your videos! on my long runs, I have a problem with my hamstrings tightening up. Any advice to help with that?
Nice video again, did you put stabilizer or what in your cam? I like it when running
i love the non stop summertime over there. nice socks, nate! 😉
which new balance shoes are that? review coming soon?
Thanks man! It looks simple, but me and my wife got super sore from this. It really goes deep into our muscles. We just finished our second run with this exercise.
No subtitles?!! That’s not helpful! I want to know how to run further
Not sure I understand… to increase distance for each run every following week or for my longest run? ��.
No offense but I got a better idea. Instead of having to take off your brand new shoes for a tiny exercise that won’t do much tbh why don’t you sell them on eBay and run barefoot?! ������
Close to two minutes of endorsement and overall talk without saying anything… I know that the length of a video and ad revenue correlate but so does content and watchability!
OMG burpees during a run. I just started a couch to 5K app last week and the run/walk is up to 3 minutes off/on. I feel like the fat kid at the supermodel pool party right now.
Ok @TheRunExperience my longest run is 7k in 42 min
Cya in a month:D
I feel very badly pain in my legs between knee and angle when running. why?
How often do you do the drill on a 5 day running week, to help double distance.
I just bought Reebok floatride energy and can’t wait to break them in my runs…
talking about 30 minutes to an hour… How about 5 minutes to 10 minutes? Sad but thats where im at, at only 160lb
When I was in highschool I was trying out for a sport, signed up to take baseball because I thought It would be easy. For some reason the stupid school put me in football (American football) and so I talked to the coaches and they decided to shift me to the cross country team. I wasn’t super fit by all means, I could jog a mile but not without sounding like a dead beat dog after I finished lol.
Well the next day, my school decided to put me in track too (we had 4 classes a day, A and B day classes were 1-4th class and 5-8th class) so I ended up having long distance running in 4th class and really short distance but mostly sprinting for 8th class the next day.
So I had to run 5 miles a day and then the next day I had to run as fast as possible for 2 mile “training” after a “mile warmup” followed by a “mile cool down”. I was attempting to run 9 miles a day 5 days a week which fucking killed me lol. I was so exhausted and my legs were killing me, but with the help of cool friends and lots of Powerade, I had the most dramatic improvement. I went from running a mile and nearly dying of exhaustion, to running 6 miles straight and feeling fine IN ONE MONTH.
Also I was super slow at sprinting (ran a 14 second 100m lmao) and dropped that down to 12 which is still not fast by any means but I was capable of running a 54s 400m Sprint. Huge improvement in like a month, but later on I had a spinal injury and stopped running like I used to. Man those were fun times.
Could you recommend an alternative for Burpees? Something where I do not need to touch the ground with my hands. (mostly run on gravel roads)
can you make a video about good running shoes and right running shoes
If I start at 30 minutes for week 1, how often each week do I run the 30 minutes?
Should you bring small snacks on longer runs? I’ve heard different things, but I was wondering. �� Sweet video, fyi.
New to the channel. Great tips. Has Coach Nate ever been told that he looks like Rob McElhenney/Mac on It’s Always Sunny?
8:40 “And the next time you run, your hips are that much TIGHTER and STIFFER, your running mechanics SUFFER…”
Woah woah calm down there rap god… XD
Nice tips BTW:)
If you keep the Reebok product placement going, i’m no longer interested.
Great ideas…. and as I’m training a friend with her first marathon I’ve just broken my arm (its fully cast) typical timing and I have a half next month…. but would you stop running is you had broken your arm? I’ve been out once and every thing was fine (arm swelled up a bit but thats all)…… and ideas??
Cool workout,defo incorporate this into my workout,never thought of this
Love your videos. I totally get that you have sponsors that help you make these videos, but I really have a problem with the health insurance industry in America. They are a special breed of vultures. America needs a single payer system, like Medicare for All.
These lot are promoting reebok more than reebok. Feel like buying one now, but then realised I already have a reebok ������
I’ve heard that breathing out of your nose while running is better and helps you run longer, Is that true
Hi I am 28 years old my timing for half marathon is 2:33:16…how long it will take to complete it in sub 2 hour
The carioca… I never knew what that was called. Used to do it in tennis warmup.
What coach Nate just explained is the principle of linear progressive overload i.e. you want to incrementally increase the volume or amount of work you do overtime.This is something I learned when I started bodybuilding and later power-lifting. In essence there is a lot of similarities regarding training theory between most athletic disciplines. The fundamental principle is to accumulate the right amount of fatigue overtime, followed by recovery which allows the body adapt to the stress and bounce back stronger.
1:52 come on dude, please don’t introduce topic, do an ad, and then reintroduce the topic. Two minutes to re-re-read the title that I already clicked on ffs.
I always adhered to the no more than 10% distance added per week rule.
Way to much Reebok man I get it you are excited they sponsor you if someone buys from your link and stuff but I was bored after your first reebok comercial.
hello. thanks for your tips they really help me on my training, so if I run 11.38km with time of one hour twenty minutes a day, & 45.52 km in four days a week am I ready to run half marathon or I need more training
This was a fantastic reminder of important self care tips to help maintain all the benefits of my running schedule training for a long ultra
Can you do a video showing x training,ie swimming,cycling,which would help a marathon effort,i am giving myself 8 eight years
This video sucks. Its stupid, if you wanna run longer or farther then just nut up and do it. Dont play mind games and fill up your time with with bullshit. This is the equivalent of hiding in the bathroom while at work and then cashing that paycheck talking about how hard you worked. Coach Nate you’re better than this.
I went back with Saucony Running Shoes 3rd fastest 5k this morning ��
A gander? Lol. For long distance running, should I use Sklz Speed Chute or their Speedsac?
you (and I think Hayley) are my favourite coaches on the Run Experience
Grass clippings on my shoes lol coach Nate your such a princess.
Good suggestions about breaking up the long run. I’ll try them next week. BTW what are the real benefits to “time on your feet”?
Thanks for your video
I can run only for 30 minuets so I will definitely try this..
Let’s see the result ��������
With the first tip if you only run 3 times a week then you’ll never have a ‘long’ run
I can’t run half a mile but need to be able to run a mile and a half within 11 minutes
Any help will be greatly appreciated!
Is that a reebok commercial? That sucks… Your videos were much better before becoming advertisement spots
i can only run at 7.5 mph for 5 miles with hill and i want to get faster
Great tips, I get a recurring pain in my posterior tibialis, im running for years. i have great leg muscles, any tips?
9:20 “..noticing that I’m not letting my back move…” Invest $10 in a mirror that allows you to view your motions. For instance, my back and hips flay around because I’m naturally a klutz. However, being able to watch myself during dynamic and static stretching has allowed me to correct any discrepancies in regards to poor form and posture. Excellent clip, TRE! Have a wonderful Thanksgiving everyone!
hey thanks that would really help me coz i used to run twice a week but hardly stop in between for some etc excercise or streching which is needed. thanks for helping me
Great video! In terms of the cool down, I’m looking for recommendations on how to target the calves more. After my long runs (and even speed work sessions) I find them to be really tight the following day. I do the old “put my foot flat up against something (usually my car tire) and lean into it” thing. I feel a good stretch, but they’re still always stiff the next day. I always do this post-run because it’s more static. Pre-run I do the more dynamic tippy toes walk. Essentially pretend I’m wearing high heels and try to keep my heels the same distance off the ground with every step. Think I learned that one here actually, lol. Keep up the good work!
Nice tips for my Sunday long run coming up! Thank you!
Love the B&W outtakes by the way.:-)
I think I’ll be watching this a few times to get to know all those tips! I’m in a training plan for my 2nd half marathon. My long run is probably about 11km.
My plantar & flexor (in my feet) are giving me pain, got any videos on tips for that?