How to get better at running distance

November 18, 2024

More people than ever are taking part in long distance running today. Over the last decade, participation in marathons has increased by almost 50 percent!

If you have been running for a while now, but are hoping to start tackling longer races and events, it is really useful to take the time to think about how you’ll achieve that goal. Our long distance running tips will help set you up for success.

The golden rule when you increase running distance

The most important distance running tip for beginners is to take it slow.

While you might be comfortable doing a 5k, choosing to quickly increase running distance to something like 20k in a couple of weeks is fairly risky. Your body needs time to adjust to the fact that you’re pounding the pavements longer. If you rapidly increase the distance you run, there’s a much higher chance of injury than if you take it slowly.

As a rule of thumb, try not to increase the distance you run by more than 10% per week. That will give your body enough time to recover and adapt to the additional strain. For example, if you can comfortably run 30k in three sessions this week, don’t jump up to 40k next week. Instead, aim to increase to no more than 33k. This slower, more conservative approach, significantly reduces your risk of injury or fatigue.

While the 10% ‘rule’ is generally helpful, it’s also important to translate this to your personal situation and use your own judgement. For example, someone who's used to running 5k per week could normally add more than 10% (i.e. 500m) per week. On the flip side, someone who’s running 80k per week may find that adding another 8k to their routine would be unrealistic.

How to become better at running long distances

We’ve broken our long distance running tips down into three key areas:

Long distance technique
Running support
Lifestyle factors

1. Long distance running technique tips

If you plan to increase the distance you cover when running, it is vital to focus on the way you run and build up to your end goals. In this section, we’ll look at how to increase running distance.

Create a plan and be consistent

Having a plan is vital if you want to increase the distance you run. A plan helps you work out how far you need to run each session and also means you avoid running inconsistent distances.

Say you are currently running around 10k fairly comfortably, but would like to build up to a half marathon in future. You should set a date (say, two months’ time) when you’d like to achieve 21k then work back from that date to the present.

Apps like ASICS Runkeeper can help you plan a training schedule. From the app’s Training tab, you enter your target distance, date and target pace. The app then calculates a training schedule that’s personalised to you.

Set SMART goals to increase running distance

Whatever distance you’re trying to cover, you should aim to set SMART goals. This is an acronym that stands for Specific, Measurable, Achievable, Relevant and Time-bound.

If you’re thinking about how to increase the distance you can run, a SMART running goal might look like this:

My last race was a 10k. I’d now like to increase to a half marathon (about 21k). I will build up to this in the next 8 weeks by increasing the amount I run by 10% weekly.

This is a good SMART goal because it is:

Specific: It has a clear target - completing a half marathon
Measurable: You have a specific distance, time frame and percentage increase
Achievable: By increasing the distance you run by 10% each week, you should be able to run 21km in 8 week’ time
Relevant: The gradual increase you have planned makes sense in relation to running a half marathon
Time-bound: You have a date in mind for the race.

Gradually increase the distance

Immediately going from a fairly low mileage to long distance running puts your body through a lot of stress. Therefore, one of the most important tips when thinking about how to increase run distance is to build up slowly. For reasonably experienced recreational runners, you should only be increasing the distance you run by 10 percent each week (bearing in mind the caveats we mentioned about the 10% ‘rule’ above).

So, if you are running 10k comfortably at the moment, next week you should not aim for more than 11k. Then, the week after you shouldn’t do more than 12.1k, and so on.

Unsure what sort of race distance you should be aiming for? Read our guide to choosing the right race distance for you.

Work on your form

Correct running form is crucial whatever distance you are covering, but it is especially important if covering long distances. The more you run with poor form, the more you are likely to get an injury.

There are also plenty of techniques to start using which will make your run more effective:

Take smaller steps when running uphill
Take longer more relaxed swings when going downhill
Focus on your breathing technique - breathe through your abdominal muscles

Work with a running coach

Many runners find that investing in a few sessions with a running coach can really pay off. The coach can give you personalised advice on your form, develop a truly tailored training plan, and motivate you too.

Variety in training

While the majority of your long distance running training will focus on longer, slower runs, it’s important to include other kinds of training into your routine too. Different types of running will help build your stamina, speed and running efficiency. Depending on your goals, you might include things like:

The mental side of running

Distance running can be mentally challenging - when your body is tired, it’s really hard to keep going. And this is where the mental side of distance running training comes in. Different techniques work for different people, but you might want to try:

Visualisation: Keep thinking about the moment you achieve your goal and how good it will feel to get there.
Be in the moment: This is almost the opposite to the previous suggestion - block out all thoughts of distance or goals, and just focus on the moment and how you feel right now.
Positive reinforcement: This is a self praise method. Keep reminding yourself how well you’re doing, how far you’ve come, and how impressive your achievements are.
Listen to music: Many distance runners find that listening to music can really help. Choose music with a relatively high tempo and which makes you feel good.
Celebrate milestones: Recognise and celebrate your training milestones. For instance, if you’re working towards a half marathon, you could treat yourself when you complete your first 10k in training (by, for example, gifting yourself some new running gear or getting a sports massage).

2. Running support

While technique is vital when you’re trying to increase running distance, it is not the only thing to think about. Other factors will also play a key role:

Equipment

A pair of supportive, comfortable shoes is vital for long distance running. If you’re looking to increase the distance you run, you will be putting your muscles and joints under more strain. It’s therefore vital to choose long distance running shoes that offer the kind of cushioning and comfort you need.

Read our guide to find the right kind of shoe for your style of running.

Track progress with running apps

There are numerous running training apps which can provide valuable assistance as you increase your run distance. They can track how much ground you’ve covered (so you don’t have to think about it) and can give you that extra motivation to run further.

Wearables

Wearable devices such as running watches will let you know each time you cover a mile/kilometre, what your speed was, and even record your heart rate. Again, these can help as you increase running distance by allowing you to more easily track your sessions and monitor your progress.

Social support
Joining a running group is a great way to improve your confidence when running distances - and a good way to meet new people too. Running with others can be great for motivation, and is also a good way to get personalised advice. You might also hear about up and coming long distance running events you can take part in, too.

Related: Joining a running club

3. Lifestyle factors outside running

A key long distance running training tip is that running itself is only half the battle. There are many other lifestyle choices and activities which will support you as you cover more ground.

Good nutrition and hydration

Your diet is so important for long distance running - go for a balanced diet, and a good quantity of carbs. It’s worth taking the time to plan out what you’ll eat and when, especially in your preparation for big races. A long distance running nutrition plan can help your performance by allowing your body to build up energy stories in your muscles.

Your nutrition is also vital for recovery as you start to increase running distance. Proteins (from seafood, meats, dairy and protein-rich beans and pulses) help build and repair muscle.

Just as important as your diet is good hydration. When you’re planning how to increase run distance, take the time to think about when and how you’ll take on water during training and races. You might find it helpful to carry fluids in a hydration vest.

Strength training

Long distance running can be challenging for your body - but if your muscles, tendons, bones and connective tissues are stronger they can resist more. Strength training (especially plyometrics and conditioning exercises) will mean your body can endure longer distance running and this may also reduce running injury risk (although the evidence here isn’t definitive).

Read our runner’s strength training guide for tips on building muscle for running.

Warm up, cool down, and stretch

Besides the running itself, make sure you set aside time to warm up, cool down, and stretch out any kinks. Getting a sports massage every once in a while can also work wonders.

Recovery

Last but not least, a key long distance running tip for beginners is to make sure you’re recovering properly between runs. When you’re planning how to increase the distance you can run, don’t forget to schedule plenty of rest days between long sessions. That lets your body recover and makes injuries less likely.

The most important recovery tool in any runner’s arsenal is to aim for 7-9 hours’ sleep per night. You should also aim for good overall nutrition and hydration.

Recovery can - and should include ‘active recovery’. This includes things like going for a walk, yoga, and some gentle cross training. If you are getting good sleep, nutrition and hydration, you might also want to consider things like foam rolling, massage guns and compression boots to further enhance recovery - but get the basics right first.