Starting as a beginner in long-distance running can be challenging, but you can reach your full potential by focusing on several key areas. First, you need to build a strong endurance base, which helps you run longer without getting tired. Training for long-distance running also involves improving your lactate threshold. This means your body can handle more intense running without feeling sore too quickly. Next, you should work on your maximum aerobic capacity, also known as VO2 max. This helps your body use oxygen more efficiently during runs.
Basic speed is another crucial area, as it allows you to run faster when needed. Finally, practicing proper running techniques ensures you run efficiently and avoid injuries. If you’ve trained for a marathon before, you might have focused mostly on endurance. However, to become a better runner, you should include all these components in your training routine. Finding the right balance for each part will help you improve your overall performance.
Here are the things you MUST focus on when training for long distance running – but only if you want to succeed
1. Building your endurance base
Your endurance base is how long you can run comfortably without stopping. As a beginner, your endurance base might only be about five minutes of running at a time. That’s okay because you can build from there. Start by running for five minutes and then walking to recover. On an easy day, try running for 10 minutes before switching to walking. This helps your body get used to running longer. On a hard day, push yourself to run for 20 minutes straight. This way, you slowly increase your endurance base over time.
Training for long-distance running means gradually increasing the time you can run without getting too tired. By mixing easy and hard days, you can improve your endurance and become a better runner. Always listen to your body and make sure to rest when needed. This balanced approach will help you build a strong endurance base and reach your running goals.
2. Lactate Threshold
Your lactate threshold is like your endurance base. It measures how long you can run before your muscles start to cramp and feel sore due to lactate buildup. Lactate is a substance that makes your muscles hurt after intense exercise. Knowing how much you can handle before this pain starts is your lactate threshold. When you begin training for long-distance running, you might feel this soreness quickly. But with proper training, you can run longer before feeling this pain. By gradually pushing your limits, you can increase your lactate threshold over time. This means you can run faster and farther without getting sore as quickly. Understanding and improving your lactate threshold is a key part of becoming a better runner. It helps you manage pain and run more efficiently. As you keep training for long-distance running, you’ll see improvements in your lactate threshold, making your runs more enjoyable.
3. Considering “Maximum Aerobic Capacity”
Your maximum aerobic capacity measures how well your heart and lungs send oxygen to your muscles. This is important for running because your muscles need oxygen to keep going. When you start training for long-distance running, you need to know your maximum aerobic capacity. This helps you understand your starting point. By knowing this, you can plan how to slowly and steadily increase your running distances. For example, if you start with a short run and feel very tired, you know your maximum aerobic capacity needs improvement.
With regular training, your heart and lungs will get better at delivering oxygen. This means you can run longer distances without getting as tired. Improving your maximum aerobic capacity takes time and effort, but it’s worth it. As you keep training for long-distance running, you will notice that you can run farther and feel stronger. This improvement will help you reach your running goals.
4. Your “Basic Speed”
Knowing your basic speed is important when starting as a beginner in running. Your basic speed is how fast you can run while still being able to talk. This speed helps you figure out your starting point. When you begin training for long-distance running, you might not run very fast at first. That’s okay because everyone starts somewhere. As you build stamina, your basic speed will increase. For example, if you can run while talking for five minutes at a certain pace, try to keep that pace for a little longer each time. Over time, you’ll notice you can run faster and still hold a conversation. This shows that your basic speed is improving. By focusing on your basic speed, you can set realistic goals and track your progress. Training for long-distance running involves gradually increasing both your speed and distance, making you a stronger runner.
5. Overall running technique
Your running technique is essential for gaining the most speed and endurance possible. By using the correct form, you’re not expending unnecessary energy, so you can channel everything into the run itself. When training for long-distance running, start by keeping your spine upright with your head, shoulders, and hips aligned. This helps you run more efficiently. Focus on your breath, keeping a steady rhythm to ensure your muscles get enough oxygen. Make sure to follow through on your strides instead of cutting your movements short. This means letting your legs move naturally and fully with each step.
Find your natural stride, which could be leading with your heel or running toe to heel. Everyone’s stride is different, so find what feels best for you. By practicing these tips, you’ll improve your running technique and become a better runner. Proper form is key in training for long-distance running and helps you achieve your running goals.
6. Consider your long-term goals
Your body adapts to the stress of training slowly over time. These changes can’t be rushed, but you can design your training to make the process more efficient. When training for long-distance running, remember that muscle adaptations happen over months and years. You need to think long-term and be patient. It usually takes about six weeks before you start seeing improvements from your training. This means you won’t get faster or stronger overnight. Stick to your training plan, and gradually, you will notice changes. Your muscles will get stronger, and your endurance will improve. Keep a positive mindset and stay consistent with your workouts. By understanding that progress takes time, you can stay motivated and focused on your goals. Training for long-distance running is a journey, and with patience, you’ll achieve great results.
7. Slowly increase
Your training load is a combination of your running distance, intensity, and the number of runs you do each week. Your body can only develop properly with moderate increases in training load. When training for long-distance running, it’s important to increase your load gradually. For example, over a few years, you can double or even triple your running distance. However, increasing it too much and too quickly can lead to injuries, illness, and extreme tiredness. To avoid these problems, limit changes in your distance, intensity, or frequency to no more than once a week. This slow and steady approach helps your body adapt and get stronger without getting hurt. By carefully managing your training load, you can improve your running performance safely. Training for long-distance running requires patience and consistency, ensuring you make progress while staying healthy.
8. Recovering from a run
Sometimes, beginners in running train hard every day, thinking they need to cover all aspects of their training program. However, this can be a mistake and may slow down progress. Rest days are crucial to allow the body to develop, adapt, and improve more quickly. When you train intensely, you provide the stimulus for improved fitness, but your body also needs time to recover and focus its energy on growth and adaptation. That’s why a typical training pattern involves alternating hard training days with easy days or rest days.
You can have two consecutive hard training days, but it’s important to follow them with at least two full recovery days. Overtraining can lead to injuries, extreme fatigue, and loss of motivation, which is the opposite of what you aim for when training for long-distance running. So, it’s essential to take a sensible approach to your training, listen to your body, and give it the rest it needs to perform well and stay healthy.