Let’s talk about running! Distance running, that is.
Are you dreaming of running a 10K, half marathon, or even a full marathon but feel like your legs are going to crumble under you after running a mile? Don’t sweat it. You have to start somewhere! No one can complete a distance run without training; at least not safely. And that’s the point of this article. Below are my top five tips for new or seasoned runners to improve your distance running. Give ‘em a read, friends!
1. Follow a Training Plan
I’ve heard countless stories of people claiming they will “run a 10K, half marathon, etc.” as their new year’s resolution, only to quit before they begin. Want to know why? Because they don’t know how to start training! I totally get it, 6 or 13.1 or 26.2 miles seems SO DAUNTING. But friends, I’m here to tell you that you can do anything you set your mind to! You just have to take it one step at a time (pun intended) and make a plan to build up your endurance. That’s where your handy dandy training plan comes into play.
2. Fuel Your Body with Proper Nutrition
What you eat affects how you feel, and by extension, how you feel when you’re training. Nutrition is SUCH an important part of any training plan, and distance running is no exception! Start reading food labels to know what additives are included. Nourish your body with alllll the plants. Fuel your body with complex carbohydrates pre-run and replenish your body with electrolytes and protein post-run. To break it down a bit more:
- PRE-RUN: Carbohydrates. Yes, I said it. Don’t be afraid of them. Carbs = energy, so you NEED them if you are going to healthily sustain a long run.
- MID-RUN: If you are distance training, you may want to bring fuel with you during your run. Many sports drink companies make special performance gels to give you an energy boost, however, I would recommend using REAL, WHOLE foods high in carbohydrates to nourish your body instead. Rather than a gel, try 1tbs of honey, ½ a banana, raisins, or dates for that added jolt of energy. There are tons of running belts and packs on the market meant to store a little snack for your long runs. Experiment with a few carbohydrate-heavy foods at different parts of your run to find what works best for you!
- POST-RUN: Protein and electrolytes are the name of the game. Your body loses so many electrolytes when you sweat, so consuming things like coconut water or a small handful of pretzels or nuts after your run helps get your body back on track. Include protein in your post-run meal, ideally within one hour of your workout, to help your muscles recover faster! For vegetarians (like me!), your protein can come from nuts, seeds, legumes, tofu or tempeh, to name a few.
3. Hydrate, Hydrate, Hydrate
I cannot stress this enough, so I’m going to say it again. HYDRATE!!! It is so important for your brain and muscle function to replenish your water before, during, and after a run. There are tons of hydration options for runners on long runs, including a handheld water bottle (what I use!), a water backpack, or a belt with mini bottles. If you are totally against carrying water with you on a long run, be sure to plan your running routes to pass several water fountains (that’s what my dad did during his 2015 marathon training).
4. Invest in Quality Gear
Don’t take this tip the wrong way- you do not need to buy the most expensive clothes to begin running. There is a plethora of affordable apparel to get you started, and you can check out my Favorite Summer Running Gear HERE! The one thing I suggest you splurge on is a pair of high-quality running shoes. This is vital in protecting your feet, ankles, knees, hips… need I go on? The shoe you wear impacts your entire body and you want to stay safe and comfortable with all the mileage you’ll be putting on those soles. A typical running shoe can withstand 300 – 500 miles of impact. A few great brands include Asics, Brooks, Mizuno (I wear Mizuno’s Wave Rider) and Saucony. I HIGHLY recommend visiting your local running store so a trained professional can evaluate your gait to fit you into the best shoe for your body!
5. Warm Up, Cool Down, Stretch, & Foam Roll
This may be one of the most underrated tips, but one of the absolute best ways to reduce muscle soreness and increase muscle recovery. Begin every run with at least a five min warmup (walk, light jog, or dynamic stretching) and end every run with a minimum five minute cool down (walk or light jog). By warming up and cooling down, you are safely increasing and decreasing your heart rate, not to mention smoothly transitioning your muscles and decreasing the likelihood of stiffness, soreness, and injury. End your cool down with some post-run static stretching. Unlike dynamic stretching, static stretching involves holding stretches for longer periods of time. Use the foam roller for a bonus tool in your stretching routine. Including a warmup, cool down, stretch, and foam roll will keep you safe and get you ready to hit the roads feeling strong and refreshed!
By following these five tips, you’ll be fully equipped to conquer distance running and actually stick to your plans through race day. Let me know if you implement these tips in the comments below or on Instagram @havenspanyer.
Now go hit those roads!
Want to learn more? Check out my references:
- Pre-run carbohydrates:
- Mid-run fuel:
- Post-run electrolytes:
- Protein:
- https://www.peta.org/living/food/top-10-vegan-protein-sources/?utm_source=PETA::Google&utm_medium=Ad&utm_campaign=0518::veg::PETA::Google::Grant-Dynamic::::searchad&gclid=Cj0KCQjw9b_4BRCMARIsADMUIypIJCParK2dCyfh3NTL3i2ai0ZTe0nSOyD6cTE9m5-dryNL6mPUsMIaAqo9EALw_wcB
- https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#section8
- https://www.medicalnewstoday.com/articles/321474#15-best-vegan-proteins
