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Finishing your first six to ten mile run (race) and not feeling completely exhausted is an amazing experience. It’s empowering and it can ignite your mind and body to what else is possibly.
However, how do you train yourself to run further? It’s not that difficult, it just takes some time and a plan. But if you keep consistent with it, you can up your mileage pretty quickly.
Here Are The 5 Easy Steps To Running Farther:
1. Circuit And Strength Training
Photo Source: Yahoo
If you’re going to go for running distance don’t make the classic mistake and only work on your running. This actually makes your body weaker and increases the chances of injury.
If you just run, you are not building lean muscle mass because you can’t stimulate new grown or maintain what you have. Running is purely endurance and your body will eat away at your lean mass to store faster burning energy sources.
That is why circuit and strength training are so important. You want to build a strong body that supports lean muscle growth. This will help you run faster, further, increase your energy supply, and decrease your risk of energy.
You don’t have to use weights. Bodyweight training is fine, but this style of working out should be the cornerstone of any type of training. The further you go in your running, the more important it gets. If you want help with a program like this then check out Fit Women’s Weekly.
2. Speed Training
Increasing your ability to go fast is similar to increasing strength. Speed training is a unique type of running because it’s so short and powerful that it does increase lean muscle mass. So it’s incredibly good for you.
Speed training helps you to run further because just like strength training, you’re increasing the stamina and power of your legs. When you get fast, you’ll find that setting a good pace for a longer run is easy and you can keep that pace much longer before you start to fatigue.
How do you do speed training?
Just work on running intervals in your running training and you can even just do sprints. My favorite form of sprints are 40 yard dashes. Setting a time and then trying to beat it is fun and tough.
3. Distance Training
Obviously we need to work on increasing your distance. I highly recommend you take this slow and increase it incrementally. When you go too far right out of the gate, you can actually injure yourself pretty easily.
Case in point… I have a boot camp client of mine that now has runners knee. It’s similar to shin splits in that it’s a condition from running that can flare up at anytime. I am not sure how she officially got it, but it probably was from pushing too hard before her body was ready.
That is why strength, circuit, and speed training are so vital. They will protect your joints when you go distance.
I suggest you increase your distance by one mile a week as you get above 5 miles. Before then you can just go by half a mile.
The most important thing is to listen to your body. If you feel any discomfort, don’t push it too much. Rest… always remember to get your rest. We’ll talk a little more about that in a minute.
4. Nutrition Training
What you put in your body will really matter now. Going for distance you’re body will want to draw one solid energy sources. It helps to just clean your diet up and get rid of those processed foods which burn so fast in your body.
When you run distance, you don’t need to carb load. It’s actually more important to keep your diet the same as it normally is. If you ingest too many carbs, you’ll actually feel sluggish and slow.
Besides clean foods and healthy carbs from veggies and legumes, you want to drink lots of water. Staying well hydrated is always important.
If you want to get more information on the nutrition nitty gritty, subscribe to my blog and get my quick start guide. That will really help you get started.
5. Brain Training
Finally I wanted to talk about brain training. By this I mean what are you going to listen to, think about, and do while you’re running. If you can find a way to occupy your mind, you’ll be surprised at how much further and even a quicker pace you can keep.
The best suggestion I can give you is listening to audio books. It’s much better than music because it can actually lead to a better pace. It will also help keep your brain involved into a story and it can make time pass much quicker.
Music might work perfect for you but I’ve found that the change in tempo can make it hard to keep a good pace going. Plus if you’re too used to your play list, then time can go by a lot slower.
One Final Word On How To Run Farther…
Remember to REST YOUR BODY. Oh yeah… I just went all caps on you. This is so important. However, I’ve found with my clients that in their lust to get faster and stronger, they don’t rest enough. This is a sure fire way to increase your chances of injury.
With running, just like strength training, and even fat loss, you see the improvements when your body is resting and repairing.
Take at least two days off each week to just relax and let your body recoup. You’ll see much faster and better results doing this.
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