Long-distance running: 12 expert tips for beginners and experienced athletes

Spring and summer are getting people more active, and more and more Ukrainians are starting to run in parks and prepare for marathons. This is the perfect time to learn how to improve your endurance. Experts have shared 12 simple recommendations that will help increase the distance without harming your health.

The London Marathon, which will take place this Sunday, inspires many eager to start their running journey. The spectacle of more than 50,000 participants on the city streets can be a powerful incentive for those not previously considered to participate in a marathon. It is worth noting that the basic training principles remain the same regardless of whether you are preparing for a 5K, 10K, half marathon, or full marathon.

“Running is not only about speed or distance. It is also an opportunity to clear your mind after a hard day,” says trainer Gede Foster. Running is available to everyone, regardless of age or physical fitness; regular training improves heart function and reduces stress levels.

12 tips to increase your distance

1. Assess your capabilities. Start by recording your current results using apps and gradually increasing your distance by 10% weekly.

2. Divide your workouts into segments. It’s easier to think about small distances than the entire distance.

3. Don’t be afraid to alternate between running and walking. The main thing is to increase the time spent in motion.

4. Add strength training. Strong leg muscles will help avoid injuries when increasing loads.

5. Invest in a trainer. Professional support helps increase motivation.

6. Choose the right equipment. Comfortable shoes and clothing can prevent injuries and chafing.

7. Drink water and eat properly. Dehydration can worsen results by up to 30%.

8. Keep a training diary. This will help track progress and avoid mistakes.

9. Learn from your mistakes. Every unsuccessful run is an experience and a step towards improving your results.

10. Celebrate your achievements. Even small successes are worth celebrating.

11. Set clear goals. Written goals increase the likelihood of achieving them by 42%.

12. Use visualization. Imagining yourself at a distance helps overcome fears and anxiety.

Why you should start running now

Running is an affordable way to maintain physical fitness, improve health, and find emotional balance. Spring and summer are ideal times to start training and set new sports goals.

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