Do you want to take on the challenge and take part in a trail or an endurance running event, even though you've never run long distances before? If you're not sure how to train to run longer, don't panic. Follow our tips and you'll quickly find your feet and build your endurance.
Progressive training to run longer
Every experienced runner was once a beginner and followed a progressive training. So, to start, prepare yourself by running slowly over short distances. Begin with 90-minute running sessions, regularly throughout the week. You'll need patience, but don't worry — you'll gradually be able to run longer and longer. Schedule a long run every 10 days for better recovery, or why not every weekend?
More motivation: varied routes and cross-training
Run to train, but also to free yourself from stress and escape into a whole different world: nature, the scent of flowers, fresh air, and more. Get off the beaten track! The distance feels much less daunting when you take longer loops on routes you enjoy rather than short circuits that have you going round in circles. Explore new horizons — you're running, you're free. Choose a route you've measured in advance. Don't hesitate to scout it by bike to assess the terrain before your next outing. Cycling is also an excellent way to complement your training and help you run for longer. Indeed, cycling or rollerblading, among other activities, builds muscular endurance without the risk of injury.Running in a group and asking for expert advice
Running alongside experienced runners, you'll progress more easily and more quickly, benefiting from their advice and support. Join them, if only to pick up the right methods for long-distance running. Plus, in a group, you won't notice the time passing and the kilometres will fly by without you realising. You'll be able to run longer and at a steady pace, following your well-trained companions. That way, you'll be less likely to change your rhythm.
Know yourself and set your own limits
This isn't a sprint — it's about running longer and going the distance, so leave your ego at home. Learn to listen to your body and your breathing, and choose the pace that suits you. If you feel out of breath, slow down. Endurance only comes through work and patience, so don't go too fast at the start. If you can run for 3 hours, it's best not to exceed that duration as you risk injury. Even among the most experienced runners, very few go beyond that. The day after a training session, allow yourself at least one rest day. Your muscles need time to recover.Bring food and water
If you're planning a long-distance run, don't forget to bring water and something to snack on, such as energy bars or gels. When you run for extended periods, you draw on your reserves and you absolutely need to refuel properly. You need to build up your glycogen stores from the evening before your training session with a hearty dinner. In the morning, at least one hour before you set off, eat something light. Stay hydrated during your run without overdoing it — in particular, don't overuse energy drinks.
