{"id":20,"date":"2021-05-14T10:26:03","date_gmt":"2021-05-14T10:26:03","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=20"},"modified":"2024-01-22T13:21:08","modified_gmt":"2024-01-22T13:21:08","slug":"how-to-run-farther-than-you-ever-thought-possible","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/","title":{"rendered":"How to Run Farther Than You Ever Thought Possible"},"content":{"rendered":"\n<p>Do you want to run longer distances, yet your results seem to be set in stone? If you can\u2019t seem to get past a certain mileage, the last thing you want is to burn yourself out or get injured. Luckily, you\u2019ve come to the right place. In this article, we\u2019ll explore how you can increase your running distance and duration and finish that marathon in no time. So, let\u2019s get to it!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"in-this-article\"><\/span>In This Article<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#in-this-article\" title=\"In This Article\">In This Article<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#1-start-slow\" title=\"1. Start Slow\">1. Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#2-try-a-run-walk-combo\" title=\"2. Try a Run-Walk Combo\">2. Try a Run-Walk Combo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#3-conversational-pace-is-optimal-pace\" title=\"3. Conversational Pace Is Optimal Pace\">3. Conversational Pace Is Optimal Pace<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#4-go-for-a-one-%e2%80%9clong%e2%80%9d-run-a-week\" title=\"4. Go for a One \u201cLong\u201d Run a Week\">4. Go for a One \u201cLong\u201d Run a Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#5-run-sprints-and-do-strength-training\" title=\"5. Run Sprints and Do Strength Training\">5. Run Sprints and Do Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#6-fuel-your-body\" title=\"6. Fuel Your Body\">6. Fuel Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#7-build-gradually-add-5-%e2%80%93-10min-a-week\" title=\"7. Build Gradually: Add 5 \u2013 10min a Week\">7. Build Gradually: Add 5 \u2013 10min a Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#8-be-patient-and-follow-a-plan\" title=\"8. Be Patient and Follow a Plan\">8. Be Patient and Follow a Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/how-to-run-farther-than-you-ever-thought-possible\/#9-dont-forget-to-rest\" title=\"9. Don\u2019t Forget to Rest\">9. Don\u2019t Forget to Rest<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-start-slow\"><\/span>1. <a href=\"https:\/\/joggo.run\/blog\/start-running-today\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/start-running-today\/\" target=\"_blank\" rel=\"noreferrer noopener\">Start Slow<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>First things first \u2013 before setting off to any distance, <strong><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\" target=\"_blank\">always warm up and stretch<\/a><\/strong> to supply your muscles with oxygen and prevent <a href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/\" data-type=\"link\" data-id=\"https:\/\/blog.joggo.run\/side-stitches-during-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">side stitches<\/a> or muscle tightness. If you\u2019re currently comfortable running a few miles, you can\u2019t expect to jump headfirst into a marathon, and especially without any preparation. Instead, you\u2019ll want to increase your distance or time slowly. Tackle a few shorter races before you go full steam ahead with the total marathon distance.&nbsp;<\/p>\n\n\n\n<p>Each time you increase your mileage, slow down your pace a little bit. It gives your body time to adapt and adjust to this new feat.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-try-a-run-walk-combo\"><\/span>2. Try a Run-Walk Combo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Don\u2019t overexert yourself. In truth, it\u2019s just not worth it. Instead, try a run-walk method to amp up your distance and not stress your body too much. You can start out running and walk the remaining portion toward the end, e.g.,<strong> alternating between running for one minute and walking for 20\u201330 seconds<\/strong>. All in all, <a href=\"https:\/\/joggo.run\/blog\/proven-benefits-of-interval-training-for-all-ages-and-how-hiit-works\/\" data-type=\"link\" data-id=\"https:\/\/blog.joggo.run\/proven-benefits-of-interval-training-for-all-ages-and-how-hiit-works\/\" target=\"_blank\" rel=\"noreferrer noopener\">intervals<\/a> are an excellent way to boost your endurance capacity!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-conversational-pace-is-optimal-pace\"><\/span>3. Conversational Pace Is Optimal Pace<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/joggo.run\/blog\/common-beginner-mistakes-during-your-first-race\/\" data-type=\"link\" data-id=\"https:\/\/blog.joggo.run\/common-beginner-mistakes-during-your-first-race\/\" target=\"_blank\" rel=\"noreferrer noopener\">common beginner runner mistake<\/a> is darting out of the gate too quickly. In fact, one of the main reasons why beginners quit before finishing the set distance is <a rel=\"noreferrer noopener\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254616300850?via%3Dihub\" target=\"_blank\">running too fast<\/a>. You end up wiping yourself out before you got to that finish line or before you got to that distance you had intended to run.&nbsp;<\/p>\n\n\n\n<p>Remember, at first, you train to improve endurance, not speed. The best way to increase your mileage slowly but steadily is to find your average <a href=\"https:\/\/joggo.run\/blog\/how-to-determine-your-running-pace\/\" target=\"_blank\" rel=\"noreferrer noopener\">running pace<\/a>, which you can do by <strong>dividing the distance you ran with your running time<\/strong>. This also means taking it easy pace-wise, at least at the start, not overexerting yourself and running so that you are still able to keep up a conversation. That way, you will make sure your breathing is normal, your heart rate is steady, and your muscles won\u2019t get torn from more exercise than you can handle at first.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-go-for-a-one-%e2%80%9clong%e2%80%9d-run-a-week\"><\/span>4. Go for a One \u201cLong\u201d Run a Week<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One of the most effective <a href=\"https:\/\/joggo.run\/blog\/how-to-run-faster\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/how-to-run-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">endurance techniques<\/a> for running, especially when training for a marathon, is alternating your usual runs with a long run once a week as you gradually improve your aerobic capacity. It could be any set day where you choose to go <strong>20\u201330% of the weekly mileage<\/strong>. For example, if you usually run 5km each run, try to increase your mileage up to 6\u20137km for the long run. This way, you\u2019ll strengthen your muscles, increase your speed, your running form will become more efficient, and you\u2019ll also train your mental toughness.&nbsp;<\/p>\n\n\n\n<p>In fact, it has been studied that if you <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0193071\" target=\"_blank\" rel=\"noreferrer noopener\">train your mental muscle<\/a>, it can help navigate long runs more easily. So by choosing to increase your mileage only once a week, you not only work on your physical fitness but also mental preparation.<\/p>\n\n\n\n<p>It\u2019s recommended to go for a long run only once a week in order to not compromise the quality of your training in the long run, though.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-run-sprints-and-do-strength-training\"><\/span>5. Run Sprints and Do Strength Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Short sprints can help amp up your speed and cadence, generate acceleration, boost pain tolerance, and build stamina. But why is strength training important? You ask. Naturally, speed doesn\u2019t come without strength, and that\u2019s why <strong>running and strength training go hand in hand<\/strong>, as the key factor for endurance is strengthening muscles and connective tissues, gaining coordination, and more power.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-style-rounded\"><img decoding=\"async\" width=\"1280\" height=\"853\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979.jpg\" alt=\"to run longer never miss a strength workout\" class=\"wp-image-123\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979.jpg 1280w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-1024x682.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-428x285.jpg 428w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-570x380.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-200x133.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/05\/shutterstock_1040439979-450x300.jpg 450w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/figure>\n\n\n\n<p>There are a plethora of exercises to choose from, such as cardio exercises or boot camp-style exercises like skipping drills and high-knee sprints, which have also been used to great success by some athletes to <a href=\"https:\/\/www.active.com\/running\/articles\/7-simple-steps-to-boost-endurance?page=4\" target=\"_blank\" rel=\"noreferrer noopener\">improve endurance<\/a>.<\/p>\n\n\n\n<p>You can also try different running methods for your endurance levels, including fartlek (a combination of fast and slow running), interval (alternating between low-to-moderate and high-intensity running), or progression (starting slow and increasing the pace as you run).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-fuel-your-body\"><\/span>6. Fuel Your Body<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It goes without saying that your body requires proper nutrition and hydration to guarantee you reach the most out of your running session. When you exercise, your body cools down by sweating, and your blood glucose is burnt for energy by your muscles, so it\u2019s essential that it is completely hydrated and satiated with nutrients prior to your run to avoid fatigue or even more severe complications.<\/p>\n\n\n\n<p>Energy gels, bars, fresh fruit are good options to consume right before or even during your run. Generally, you\u2019ll want a mix of protein and carbs about 1\u20133 hours before your run and a similar combo within an hour after completing your run. And don\u2019t forget to drink plenty of water and bring a bottle with you for your run.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7-build-gradually-add-5-%e2%80%93-10min-a-week\"><\/span>7. Build Gradually: Add 5 \u2013 10min a Week<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Just like with any exercise, your body needs to have time to adapt and adjust. If you want to increase the running time slowly but steadily, try adding 5\u201310 minutes every week, so you don\u2019t hinder your performance by overtraining your muscles.&nbsp;<\/p>\n\n\n\n<p>Generally, you want to <strong>increase your distance by about 10% each week<\/strong>, if you can. If you\u2019re only running 5km, you should only increase it by 0.5km per week. Alternatively, you can also add 1\u20132 miles or kilometers every couple of weeks. Making small but consistent steps is a surefire way to boost your endurance along the way.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8-be-patient-and-follow-a-plan\"><\/span>8. Be Patient and Follow a Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The only way you\u2019re going to know if you made progress is if you track it. Write down your current distance, pace, and time. Then, write down goals for the upcoming three months. Make sure you keep them realistic, time-oriented, and specific.&nbsp;<\/p>\n\n\n\n<p>For instance, your goal could be to run 10km after 3 months. From there, you could create smaller targets, such as running 8km by the end of the second month. You\u2019ll also want to include how many times a week you intend on running. Ideally, <strong>a beginner should strive to run about 2\u20133 times a week<\/strong>.<\/p>\n\n\n\n<p>If you don\u2019t want to plan your training alone, grab a friend, or join a runner\u2019s group in your town. These groups will frequently have training programs or group you with individuals who have similar goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9-dont-forget-to-rest\"><\/span>9. Don\u2019t Forget to Rest<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The last but definitely not the most surprising one is that every running session should lead to <a href=\"https:\/\/joggo.run\/blog\/injury-recovery-for-novice-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery<\/a> time. Running every day will often only lead to injuries due to overuse. So, schedule in those rest days! Allow your body time to recover. Let your muscles heal because they are just as important as your running days.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to run longer distances, yet your results seem to be set in stone? If you can\u2019t seem&#8230;<\/p>\n","protected":false},"author":5,"featured_media":21,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"14","inline_featured_image":false,"footnotes":""},"categories":[14],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/20"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=20"}],"version-history":[{"count":18,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/20\/revisions"}],"predecessor-version":[{"id":4336,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/20\/revisions\/4336"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/21"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=20"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=20"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}