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Tips for Long Distance Running

Long distance running can be a great way to enjoy the sunshine, take in your surroundings and get your body moving.
It’s important to remember that you want to build up your long runs. A long run is different for each person so don’t stress about what times others are reaching, just focus on what works for you. Here are our top tips on how to get starting with your long-distance training:

1. Pace yourself to avoid burnout – follow the 80:20 rule
If every single workout you do is a high intensity one, you could potentially get injured or get tired very quickly. When long-distance running, a good training plan should follow an 80:20 (or even 70:30) breakdown. This means that most of your runs (80%) are easy and can be done at a comfortable pace, with a small number of faster/harder runs to balance your training.

Starting practicing with our Virtual 5km and 10km Fun Run.

Bonus tip: If you’re a beginner, don’t be afraid to start where you’re already at. Respect your current ability, run what you can, take a break then run some more. Your distance, pace and endurance will pick up as you go so just keep with it.
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2. Gear up right
When going on a longer run, it’s important to wear the right gear. We suggest comfortable, durable clothing that’s suitable for the weather you’re running in. Comfortable sneakers are a must-have, to make sure you can go the distance you want without any disruptions. We also recommend a good pair of athletic or runners socks for extra cushioning.

Bonus tip: A head band may also be useful to prevent sweat trickling into your eyes.
3. Increase as you go
As you get comfortable with running, you’ll want to increase your kms – aim to run 10% further each week. Make your increase manageable so that you avoid burn out. It’s also a good idea to give yourself a break every 2-4 weeks to help manage your training load. If you push hard every single week you could end up doing more damage than help.
4. Warm up and Cool Down
You’ve probably heard this before, and we’ll say it again – a good warm up and cool down are essential to keep your body in check and prevent injury. Start your workout with a light jog followed by active stretches. Finish your workout with a light 10-minute walk, whole-body static stretches, and some foam rolling to relax your muscles.

Starting practicing for City2Surf with our Virtual 5km and 10km Fun Run.