Running

How to Prepare for Running Long Distance? │Tips by Runners

Long-distance running often called endurance running, involves continuous running over a distance at least 5 miles (8.25 km) or more, often in a competitive form. Physiologically, it takes stamina, endurance, speed and aerobic health as well as mental strength to run long distances.

The two-mile run, three-mile run, five-mile run, 10K, cross-country, half marathon, and marathon are few examples of long distance running events. A lot of people nowadays are participating in such kind of events as physical exercises, fun, recreation, travel or for winning a trophy.

Therefore, anyone who wants to join in distance running or participating in marathon must train and prepare appropriately in order run safely and avoid getting injured.

Here are some simple, easy tips on how to prepare for running long distance and enjoy a perfect victory.

5 Simple Tips for Long Distance Running

#1 Shape Your Body and Weight

Shape Your Body And Weight

First thing is to remember that running a significant distance is not too easy unless you train yourself well in advance. Getting your shape and losing your weight is the first priority before start training for running long distance. Extra fat in your body can reduce your stamina as well as your speed while running in a race.

Therefore, you need to get loose and start doing some free hand and walking exercises throughout the day before start running. You can begin with 15 minutes jog every day and start working your way up until you cross your comfort level as you go.

#2 Maintain Proper Diet

Maintain Proper Diet

Eating healthy and maintaining a balanced diet will help to improve your body balance and build your muscles with lasting energy. Experts recommend maintaining a nutrient ratio of 20% proteins, 30% fats and 50% carbohydrates for every runner.

Eventually, it is also necessary to include bananas, oats, broccoli, peanut butter, plain yogurt, dark chocolate, whole grain pasta, coffee etc. in your meal plan.

Regular sugars contain a whole lot of calories but no essential nutrients in your diet. Eating up to 10-20% calories as sugar can create problems in your body and affect nutrient deficiencies. Instead of avoiding sugars, you can simply focus on complex carbohydrates such as in fruits, bread, legumes, and vegetables.

You should make sure to take plenty of calories if you run more in order to maintain muscle glycogen stores in your body. Besides, you can take the additional supplement with your diet with a good multivitamin like Animal Pak and even with an energy supplement.

#3 Focus on Your Regular Training

Focus On Your Regular Training

When you start building your body and shape and carry on your diet, you need to focus on your everyday training regime. Walking and running on a regular basis will help to improve your cardiovascular health and strengthen your muscles slowly.

If you are planning to run 15-30 minutes a day, you need to increase an extra time with your daily routine. Besides, you better to focus on your speed whether you are going uphill run or downhill turn.

If you feel tired, raise up your knees and go slowly at first and then gradually increase your speed. Try to keep in mind that, always stretch your muscles and relax before and after a long-distance run. Never try to push hard at the beginning but slowly your body will build up the stamina.

Once your body and muscles gain flexibility, it will help to prevent any injury. If you ever feel uncomfortable or painful at any time while running, you better stop and take a rest before start moving again.

#4 Get Used To Drinking

Get Used To Drinking

If you are willing to run long distance, it is compulsory to learn how to stay hydrated during a race or training. As a long runner, you must drink enough fluids and stay hydrated as much as possible. During a race or practice, you will lose a lot of water from your body and can result in nausea, choking, dehydration and perhaps wasting precious time.

You should always carry enough water or fluids at all times so that you may rehydrate when need it. One thing is to keep you in mind that drinking too much or drinking low are both dangerous while running long distance.

So, you have to feel and practice when to take, how much to take and how often to take water/fluids before, during and after long distance running. There are few general rules for practicing to drink properly.

  • Drink enough fluids up to 2 hours before the race.
  • Continue drinking throughout the run because you will sweat off liquids before it reaches the bladder.
  • Never attempt to gulp while running. Always walk while you are drinking during the race.
  • Slow down if you feel dizzy or nausea and drink enough fluids.
  • Test your urine whether it’s clear or yellow. If yellow, you better take some fluids quickly.
  • Drink little sips throughout the race instead of a ton of water at once.
  • Stay hydrated the day before the trail or race.

#5 Wear Comfortable Fittings

Wear Comfortable Fittings

Every runner should wear a flexible and comfortable running apparel and proper running shoes for the long-distance run. Wearing an inappropriate shoe can harm your feet while running and end up damage your feet badly.

As a runner, your feet are the main part of the body which needs to be taken care of seriously. Before you start running long distance, you should probably get one pair shoes for running under your budget within a huge range of running shoes on the market.

At the same time, your running apparel is also important as to build confidence and flexibility while running for a triumph. There are plenty of wearing clothes available for men and women which is specially made for running to keep you cool and help reduce being dehydrated.


A GPS tracking watch is also recommended if you try out the wild or off road for finding a route and never get lost in the woods. It is also essential to count down the time for your running speed and distances you cover.

Most of the GPS tracking watch comes with a heart rate monitoring system for your health issue. If you are not sure about the condition of your body, then it can show you the exact body condition. If you want to be an expert long runner, you must get comfortable wearing for better performance and speed.

In Conclusion

No matter what you do or what tips you might follow to prepare for long-distance running, strong determination and endurance ability are the first requisitions to be a long-distance runner. By regular training and practicing running way up to the limit will surely help to gain you success. At the end, your body might be sore or painful for a short time but the consequence is worth it for sure.

About the author

Nik Paterson

Hello, Welcome to my second home, here in this OutLifeGear blog I spend a lot of my free time writing tips, outdoor guides and product selection guides. I am an outdoor person and know how much it is crucial to be prepared for the outlife adventures. So this is where you will find all my sharings.
>> Happy OutLife

Leave a Comment