How to train to run longer distances between places

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So, with the help of an expert, we've put together a beginner's guide to training for long-distance running. Regardless if you're looking to train for a marathon or just aiming to run for long periods of time, pretty much all the same rules will apply. While long-distance running doesn't happen overnight, there are a couple of steps that can help you get moving in the right direction and reach your goals in no time.

One day and one mile at a time! Continue scrolling for the beginner's guide to long-distance running, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in , Trainer Says. Your footwear plays a part Shutterstock Picking the shoes you wear for running may seem like a simple task—some kind of sneaker or workout footwear— but sometimes, it's a bigger deal than it seems.

Finding the correct size, weight, comfort, and longevity are all things to consider when setting yourself up for success out on the trails. If you choose shoes that don't properly support your body or your running goals, then you can place yourself at risk for injury. Wearing "minimalist shoes," for example, can potentially increase your chances of experiencing pain when running, according to studies noted in The American Journal of Sports Medicine.

Your best bet is to "stop at a local running store, and they will look at you moving and recommend a good running shoe," Buettner says. Consider the wide range of running shoe options on the market, and don't be afraid to ask the experts for help. Consider form over distance Shutterstock When you're just starting out, you may not be able to run a marathon all in one go.

And that's totally okay! You shouldn't be struggling to run long distances just to say you ran "x" amount of miles. Distance is not going to get you where you want to go, but consistent form will. It's best practice to direct your focus on quality over quantity. Buettner suggests, "If you run injury-free and efficiently, you don't need tons of miles to practice for Marathons or Ultras. One study found that when runners have strong form, it not only optimizes running movements, but it also enhances their overall performance.

So, when you're training for long-distance running, keep your head and chest up, activate that core, and make sure your arms are relaxed via Healthline. After increasing your distance, see how your body responds. Do you feel especially sore? Speed Add speed very, very slowly as well. Not until you have effectively begun running longer distances, and have accumulated greater mileage volume each week, should you begin incorporating speed elements to your workout. The idea here is that by focusing first on including greater volume in your training, you are allowing yourself to first strengthen your body before taking it in a new and differently-challenging way.

Here, fartlek running can be really helpful and a nice, pressure-free way to introduce yourself to fast running. As you run, pick a landmark, and run fast to it, and then run easily afterward. Pick another landmark, run fast to it, and then run easily afterward.

Breaking up your runs this way, and differentiating between easy running and fast running, is a great way to develop some speed. If you prefer to run a more measured route, consider jumping on a regulation-size meter track. After a leisurely warm-up, give yourself a workout that includes elements of faster interval running, such as running at 5k speed for 1 minute and then at recovery speed for the subsequent minute.

As your endurance increases, you can expand your speed sets to longer distances, such as to , meter intervals, interspersed with some recovery intervals in between. Use other, shorter races as tune-ups. It enhances your performance. Proper hydration gear helps you stay hydrated during long races.