Increasing distance is one of the major challenges runners, especially beginners, face. Whether the obstacles are mental or physical, new runners often become discouraged when it comes to pushing their distance farther.
Luckily, there are many ways in which beginners can add miles without adding extra stress and frustration. Tackling a mental and physical challenge can be one of the most rewarding experiences; and with these tips, the road to long-distance running can be stress-free and exciting.
First of all, a lot of beginner runners lack the confidence to take their runs outside and opt for the treadmill, instead. While there is nothing wrong with running on a treadmill, it can actually be better for your joints and can get extremely boring when there is no change in scenery,
Beautiful scenery, fresh air and different routes offer much distraction when you’re outside pounding the pavement. As you begin to run outside, your confidence will soar, and you won’t have to endure grueling distance runs on the treadmill, where the scenery stays stationary.
When it comes to distance, speed is not the key. Runners must keep a steady pace that allows for easy conversation with a buddy. Too often runners zip along for the first couple of miles and burn out before they’re even to mile three. This frequently leads to discouragement and giving up on distance all together.
A distance-running lifesaver for many is the walk/run routine. To help break the mental challenge, runners will break their long-distant runs into intervals of walking and running. Many will wear a watch that keeps track, and depending on individual preference, will set a desired walking and running time. For example, a runner may choose to run for four minutes and walk for one minute for the entire distance.
Breaking up the distance with walking/running intervals will allow you to finish the entire distance without putting too much mental stress on yourself about running the whole time. As long as you’re moving, you’ll slowly build greater endurance, along with confidence, and you’ll eventually be able to run longer without wanting to walk.
Having a running buddy is also a great way to keep a run fun and exciting. Since you should be running at a conversational pace, it will be easy to stay distracted from the distance you are trying to tackle and a great way to keep up on the latest gossip and chit-chat.
A running buddy also provides you with support, and in return, you offer support for them, too. You ultimately have the same goal and can help each other reach it with as little stress as possible.
In the end, realistic goals are what matter. Don’t expect to run a marathon at the same pace you ran a 5K. If you practice these tips, slowly, you’ll see results, and the dreaded distance runs will be an exciting, new endeavor.