{"id":973,"date":"2018-09-03T15:59:31","date_gmt":"2018-09-03T14:59:31","guid":{"rendered":"https:\/\/www.raceatyourpace.com\/?p=973"},"modified":"2018-09-03T15:59:31","modified_gmt":"2018-09-03T14:59:31","slug":"long-distance-running-tips","status":"publish","type":"post","link":"https:\/\/www.raceatyourpace.com\/long-distance-running-tips\/","title":{"rendered":"Long Distance Running Tips"},"content":{"rendered":"

If you\u2019re thinking about taking part in a marathon or other long distance running event, you\u2019ll be required to gradually increase the miles of your training programme. You need to make sure your body is physically prepared, but you also need to make sure that you\u2019re mentally ready.<\/p>\n

Tackling longer distances can be intimidating for some runners, especially the ones who are more inexperienced, but completing them can be incredibly rewarding. Here we\u2019ve explained some of our favourite strategies for making your longer runs more achievable and enjoyable.<\/p>\n

Importance of a Warm Up & Cool Down<\/h3>\n

It doesn\u2019t matter how long or short your runs are, you should always start with a warm up and finish with a cool down. A good warm up will help to prevent a range of problems that could influence your performance, such as muscle tightness and stiffness, and it ensures that your muscles are well supplied with oxygen before working them out.<\/p>\n

A cool down is just as important as it keeps the blood flowing throughout the body. Suddenly stopping exercising is likely to cause a rapid decrease in your heart rate and blood pressure, potentially causing you to become dizzy or faint. By slowly winding down, they can gradually fall.<\/p>\n

Run Outside or on a Treadmill?<\/h3>\n

Whether you run outside to complete your training programme, or you cover the distance on a treadmill will usually come down to personal preference. Neither are better than the other as both offer different advantages.<\/p>\n

If it\u2019s safe and the weather allows, we\u2019d recommend that you get yourself outdoors for your runs. The fresh air and change of scenery is likely to keep you distracted and reduce the chances of you quickly becoming bored. Try to change your route each time you run so that you see something different and aren\u2019t always running around the same field.<\/p>\n

If the weather isn\u2019t ideal, it can make sense to get your miles in on your treadmill. You can watch the TV or turn the radio on to keep you entertained, and you can stop anytime you feel the need to.<\/p>\n

If you\u2019re taking part in a virtual challenge<\/a>, it doesn\u2019t matter where you complete your mileage. As long as you keep a record of how far you\u2019ve ran, you\u2019ll receive an awesome medal and compression top as a reward for your hard work, commitment and dedication!<\/p>\n

Mid-Run Stretching<\/h3>\n

A common issue runners face when running the longer distance is tightness in several muscles, causing them to finish their runs prematurely. If you experience this, stop for a short period and stretch the affected muscles. Continue to run for a little while and if the pain is still present, stop your run and seek specialist advice.<\/p>\n

Find a Running Partner<\/h3>\n

Running long distances on your own can be a lonely experience, which is why so many people find a running partner to join in with their programme. Running with someone else provides several benefits that might make the gruelling miles seem less challenging:<\/p>\n