< Back to all news

Our top tips for long distance running!

28th February 2020

Old man stopping for a break on a running track

Storm Ciara is over, and summer is fast approaching, which means the return of long-distance running for many people.

Is that you? If so, we’ve collated four helpful tips to ensure you’re running at your best!

Stay hydrated

You need to fill up on carbs before long periods of exercise, as they provide your body with energy. One powerful carb is oatmeal, it’s light on the stomach and can be adjusted to your workout intensity.

Carb requirements are dependent on the individual but generally the longer the length of exercise the more carbs needed. If your stomach feels unwell and you’re feeling weak, then increase how much you eat to balance this energy loss. As a tip to ensure the correct “long run”, use 7-10g of carbs per kg of body weight as a daily guideline and work from that.

Preserve your stamina

Many people make the mistake of starting a race at lightning speed when it should be a slow pace that can be maintained. Long runs should be endured at a slow and manageable pace to reach the most distance, if you have a specific target then you can plan a more advanced technique.

Take 1 to 2 minutes off your planned time as it’s easy to go too hard in training when you’re feeling better than normal. Make sure when you turn up for a race, that you’re fully refreshed, as its more advantageous to be slightly underworked than overworked – allowing you to push yourself further on the day.

Take regular intervals

A long run might seem daunting at first, but if you plan small breaks it suddenly doesn’t seem so daunting anymore! Think of it as not being a 10 k run, but as two regular 5 k runs – whatever seems less frightening. Short breaks during a long run are perfectly fine, resting for a few minutes will allow your body to restore and recover. But if you can, try and break through the wall, as your fitness level increases!

Post-run recovery

To preserve your body energy levels its vital to eat just after a long run so your body can recover quickly. Your post-run workout should consist of a decent mixture of proteins, fats, and carbs to guarantee a good recovery. If you’re running in the heat or you sweat a lot, then you need to consume more electrolytes.

Got a spare foam roller lying around? Give yourself a deep tissue massage with a foam roller, loosen up your legs, and initiate the recovery process for a stronger next run.


Want to put these tips to the test by going for a long distance run in our high-quality facilities? Download our free Day Pass here!