Now how am I gong about my distance training? It always starts with the first 3.1 miles (or 5K). I do my best to run for that whole time and then take a nice .40 mile walk break after. My next focus is the 6.2 (10K) marker. Try to run straight through to the 10K then a walk break for .30, which will put me at 6.5 miles. From there it's a simple combo of running and walking. Starting with run .5 and walk .5 and if I feel the drive, I'll run a little bit more than .5! After finishing the destined milage, a slow walk to ease down the body is required along with a good stretch of the legs. Resting and eating some good proteins and veggies after helps the body regenerate and refuel.
Another important factor is pace. Not speed, pace! In any activity or sport that has to do with distance and endurance, pacing yourself is very very important. If you go too fast too early, you will wear yourself down too quickly and won't be able to finish the way you want to or not at all. Always start slower in stride. Feeling the difference of your range of speed is important. Learn what pace will get you the farthest. Have a way to track it (Nike+ systems work great) so you can see the difference and teach yourself how to adjust it.
A few other pointers for long runs:
- Wear comfortable clothes that wick moisture and don't chafe
- Hydration, take a water bottle or a hydration belt/pack if you plan to run far, especially when it's hot
- Make sure you have the time to do your run and you're not rushed
- Make sure to eat a light carb meal a while before your run, never do distance without substance!
- And if it's a trail or just a scenic route, enjoy the view!
