Do you want to take on the adventure and take part in a trail or an endurance running event, yet you have never run long distances before? If you are not sure how to go about training to run for longer, don't panic. Follow our tips and you will soon get into the swing of things and build your endurance.
A progressive training plan to run for longer
Every experienced runner was once a beginner and followed a progressive training plan. So, to start with, prepare yourself by running slowly over short distances. Begin with 90-minute running sessions, regularly throughout the week. You will need to be patient, but do not worry — you will be able to run for longer and longer. Schedule a long run every 10 days for better recovery, or why not every weekend?
For more motivation: varied routes and cross-training
Run to train, but also to free yourself from stress and set off on an adventure into a completely different world: nature, the scent of flowers, fresh air, and more. Get off the beaten track! The distance feels far less daunting when you run longer loops on routes you enjoy rather than short circuits that have you going round in circles. Discover new horizons — you are running, you are free.
Choose a route you have measured in advance. Do not hesitate to go out on a reconnaissance ride to assess the itinerary you plan to follow on your next outing. Cycling is also excellent for complementing your training and helping you run for longer. Indeed, cycling or rollerblading, among other activities, builds muscular endurance without the risk of injury.
Run in a group and seek advice from experienced runners
Running alongside experienced runners, you will progress more easily and more quickly, benefiting from their sound advice and support. Join them, if only to pick up the right techniques for long-distance running. What's more, in a group, the time flies by and the kilometres tick away without you even noticing. You will be able to run for longer at a steady pace, keeping up with your already well-trained companions. That way, you will be less likely to change your rhythm.
Know yourself and choose your own limits
This is not about racing for speed — it is about running for longer and holding 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 is only built through work and patience, so do not go too fast at the beginning.
If you manage to run for 3 hours, it is best not to exceed that duration, as you risk injuring yourself. Even among the most experienced runners, very few run for longer. The day after a training session, give yourself at least one rest day. Your muscles need time to recover and rebuild.
Bring food and water
If you are planning a long-distance run, do not forget to bring water and something to snack on, such as energy bars or gels. When running for extended periods, you draw on your reserves and absolutely must refuel properly. You should start building your glycogen stores from the evening before your training session with a hearty dinner. In the morning, at least an hour before heading out, eat something light. Drink regularly during your run without overdoing it — in particular, do not overdo the energy drinks.
Walk, yes — but get running again afterwards
Trail running is a physical challenge but also a mental one, as you need to manage situations as they arise: fatigue, bad weather, and so on. If during your run you feel your legs are too heavy and you want to walk, it is not a disaster. The key is knowing how to get running again. Use your watch to alternate between walking and running — it is an excellent way to hold on over the distance. So do not dramatise the idea of giving in to fatigue and walking during a run.
The reward at the end of the road
It is not only elite professional athletes who deserve a reward at the end of an event. You are going to cover a long distance on foot — you are a champion too. And the idea that a reward is waiting for you at the end of your route helps you hang on through the tough moments and stay on your feet until the finish. Think about the moment of relaxation you will enjoy once you are home: a good, soothing shower and a short, deep nap to recover.
