Are you running for a while already and now want to start long distance running? Great! Then, you’re at the right spot. But there are some important things to know and understand before you head off. In this guide, I'll walk you through everything you need to know about starting your long run journey.

What is a long run?

A long run is the longest run you do each week. It goes beyond your typical distance with the aim of building endurance and aerobic capacity. If you're training for the long distance, regular long runs are an essential part of your weekly running routine. For beginners, this means gradually increasing the distance to challenge your body's stamina without causing unnecessary stress.

The foundation of your running performance is a well-developed aerobic energy metabolism. Energy sources are fats (the lower the intensity, the higher their contribution to total energy) and carbohydrates (the higher the intensity, the greater their contribution to total energy). And to train your aerobic energy metabolism, the long run is your best friend,

How long is a long run?

The duration of a long run is usually between 90 and 200 minutes, but the definition varies based on your individual fitness levels and training goals.

Beginners: Start with 5 to 8 kilometres.
Intermediate runners: Progress to 10 to 16 kilometres.
Advanced runners: 16 kilometres and more.

The key is to increase distance gradually, typically by no more than 10% per week, to allow your body to adapt and prevent injuries.

How fast should I run my long run?

Pacing is essential in long distance running to ensure sustainability and reduce the risk of injury. Your long run should be slow and at low intensity. It should feel comfortable and you should be able to hold a conversation. Typically, the pace is 1 to 2 minutes per kilometre slower than your normal pace. This improves your aerobic endurance without overloading the body.

What are the benefits of a long run?

There are many benefits to running long distances on a regular basis:

Improved cardiovascular health: Improves heart performance and circulation, reducing the risk of heart disease.
Increased muscular endurance: Strengthens muscles, allowing for prolonged physical activity without fatigue.
Mental resilience: Develops mental toughness, teaching you to push through discomfort and stay focused.

How do I get the most out of my long runs?

To maximise the benefits of your long runs, keep these 4 things in mind:

Be consistent: Stick to a regular running schedule to build and maintain endurance.
Do a proper warm-up and cool-down: Start with dynamic stretching and light jogging and end with static stretching to aid recovery.
Listen to your body: Watch for signs of overtraining, such as persistent fatigue or soreness, and adjust your training accordingly.
Cross train: Add activities such as cycling, swimming or mobility to improve overall fitness and prevent overuse injuries.

How should I fuel my long run?

Nutrition plays a key role in long distance running:

Pre-run: Eat a well-balanced, carbohydrate-rich meal 2 to 3 hours before running to ensure adequate energy stores.
During the run: For runs lasting more than an hour, consider energy gels, sports drinks or easily digestible snacks to restore your energy and electrolytes levels.
After the run: Refuel within 30 minutes with a combination of carbohydrate and protein to aid muscle recovery.

runner in the forest jumping over a stone

Planning Your First Long Run

These tips can help make the start of your long-distance running journey easier:

Start conservatively: The golden rule of increasing distance is the 10% rule. Don't increase your weekly distance by more than 10% at a time. For example, if your longest run is currently 10 km, aim for 11-12 km next week.
Start slowly: Pacing is crucial. The biggest mistake beginners make is starting too fast. You should be able to hold a conversation while running. If you can't, slow down. Don't worry about speed during your early long runs. Rather focus on distance and comfort.

Plan your route well in advance: Familiarise yourself with the terrain, safety and availability of amenities such as water stations.
Be clear about what motivates you: Identify your reasons for running, whether it's health, competition or personal satisfaction, to stay motivated.
Reward yourself afterwards: Celebrate your accomplishments, no matter how small, to maintain enthusiasm and acknowledge your progress.
Work with a coach: A certified coach can provide personalised advice and motivation.

Mental strategies

Long runs are as much mental as physical. Here are a few tips to stay motivated:

Break the run into smaller segments.
Focus on the current kilometre, not the total distance.
Use positive self-talk.
Listen to music or podcasts, if that gives you an extra boost (but be carefuly when running outside).
Run with a partner or group for accountability.

Recovery and progress

Your long run isn't over when you stop running. Proper recovery is crucial.

Cool down with light walking.
Refuel within 30 minutes (combine protein and carbohydrates).
Stay hydrated throughout the day.
Do some gentle stretching a few hours after the run, and consider foam rolling.
Get adequate sleep.

Track your progress in a running log or app. Note not just distance and time, but how you felt, what you ate, and any challenges you faced. This information helps you identify patterns and make adjustments to your training way easier.

Why consider a running coach?

While many runners start their journey solo, working with a qualified running coach can be a game-changer. A coach provides personalised guidance, helps prevent common injuries, and creates structured training plans tailored to your goals. They'll ensure you're building distance safely and get enough recovery, which becomes increasingly important as the distance adds up.

Whether you're dreaming of completing your first half or full marathon or simply want to run longer distances for general fitness, the key is to start where you are and progress gradually.

With me as your coach, you'll have someone who is fully committed to your journey, offering support and sharing knowledge whenever you need it.

I offer season planning and individual training plans tailored to your goals, fitness level, and lifestyle. You’ll get advice on your running technique, and guidance on cross-training, and fueling.

Get in touch and let’s unlock your long-distance journey!

A beginner's guide to long-distance running