Training advice on long-distance running for a newbie?

Asked by: Mario Edwards

12 Distance running tips for beginners

1. Find a shoe that works for you. There is a giant market out there for running shoes – so huge it can become overwhelming. …
2. Rise and shine with a consistent time. …
3. Squad up. …
4. Build some base mileage. …
5. Lean into the long run. …
6. Stride it out. …
7. Incorporate interval workouts. …
8. Hydrate on the go.

How can a beginner improve long distance running?

Top 10 Long Distance Running Tips For Beginners

1. 1 – Invest In Some High-Quality Running Gear. …
2. 2 – Increase Your Mileage Gradually. …
3. 3 – Pace Yourself. …
4. 4 – Rehydrate Regularly. …
5. 5 – Refuel Regularly. …
6. 6 – Listen To Your Body. …
7. 7 – Keep Yourself Motivated. …
8. 8 – Give Yourself Fitness Rewards.

What is a good distance to run as a beginner?

roughly 2 to 4 miles

Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you don’t get hurt.

How do I train myself to run long distance at home?

It includes six movements repeated two or three times for between 30 seconds and one minute each, all of which will help improve your long-distance running.



The Core Home Workout for Long-Distance Running

1. Modified Bicycle. …
2. Plank. …
3. Single-Leg Glute Bridge. …
4. Side Plank Leg Lift. …
5. Modified Bird Dog.

How should long distance runners train?

The primary elements of marathon training are:

1. Base mileage. Build your weekly mileage over time, running three-to-five times per week.
2. The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances.
3. Speed work. …
4. Rest and recovery.

How can I run 10 miles without stopping?

To three to four miles. First spend three to four weeks at that effort. Then go branch it out then try five to seven miles. Spend three to four weeks at that duration.

How can I run longer without getting tired?

How to avoid boredom when running

1. Try a new running or workout style.
2. Pick a new goal and adjust your training plan accordingly.
3. Try running with weights.
4. Try breathing exercises while running.
5. Get inspiration from runners, books, or blogs.
6. Update your running playlist.
7. Team up with a loved one or local running club.

Will running reduce belly fat?

Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.

How often should a beginner runner run?

three to four days per week

Most experts agree that beginners should plan to run three to four days per week with at least one day of complete rest and optional cross-training on the other days. The duration of your initial run/walk sessions should be 20-30 minutes, increasing the percentage of time spent running in subsequent workouts.

How many miles should I run a day to get in shape?

To Lose Fat: Consider Three Miles A Day



If you’ve been wondering, “how many miles should I run a day to lose body fat?”, consider the three miles a day rule. The reason three miles is so popular is that it’s challenging yet doable for most people.

Is 10K considered long-distance?

For most road runners, the 5K and 10K are considered short distances, while the half marathon and full marathon are long distance races.

How can I run 5 miles without stopping?

How to Run a 5K Without Stopping

1. Follow a 5K training schedule. …
2. Don’t go too fast. …
3. Avoid side stitches. …
4. Watch your posture. …
5. Use your arms to move you forward. …
6. Take it easy on the hills. …
7. Win the mental battle.

Is it hard to go from 5K to 10K?

The average time it takes to transition from a 5k to a 10k is approximately 6-8 weeks, the time period will vary depending on your fitness levels and training consistency. Begin your training by having an 8-week workout plan and strive to steadily increase the distance every week.

What foods should runners avoid?

Foods Runners Should Avoid

• Sugary Sodas. Sugary sodas tend to instantly satiate you but eventually cause dehydration and elevated sugar cravings. …
• Frozen Meals. …
• Dairy products. …
• Alcohol. …
• Energy Drinks. …
• Oily And Fatty Food Items. …
• Spicy Food. …
• Foods That Are High In Fibre And Carbohydrates.

Is it OK to run 5K every day?

Running a 5K every day can be a great way to improve your cardiovascular health, strengthen and maintain your muscles and keep yourself sane while you’re stuck at home, as long as you’re not brand-new to running. Plus, when paired with a healthy diet, it may even help you lose weight.

Am I fit if I can run 5km?

Are you fit if you can run 5km? Completing a 5km run without overexerting yourself indicates a good level of fitness compared to the average person. It’s a longer distance that requires higher aerobic endurance to complete.

What is the healthiest distance to run?

Running about 15 to 20 miles a week provides optimal health benefits, O’Keefe said.

Does running tone your stomach?

While most runners don’t run solely to get abs or tone their body, it can be a nice side benefit of the sport. While running is primarily a cardio exercise, it does strengthen and tone many muscles in your body, including your abs.

Is 5K in 35 minutes good?

Factors such as age, sex, and fitness level can influence your 5K time. Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it’s around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.

Should I run everyday?

Although running is a beneficial activity to do frequently, running every day can increase your risk of injuries like stress fractures and shin splints. Instead, aim to run three to five days a week and incorporate rest days and cross-training like biking or swimming.

What is a good running pace per km for beginners?

between 6 to 7 minutes per KM

“I would suggest starting at 3K and aiming to hit a pace of between 6 to 7 minutes per KM. After you’ve done that, take it to 5K at the same pace. When you are comfortable being at that pace for 5K then you can start to build on your pace per KM.”

What is the world record 5K time?

12:35.36

The current world record holder for 5000 meters in the men’s category is Uganda’s Joshua Cheptegei, with a time of 12:35.36. On August 14, 2020, this record was set in the Stade Louis II in Monaco. As for a 5k road race, the current men’s record is 12:49, held by Ethiopia’s Berihu Aregawi.

What is Usain Bolt’s 5K time?

9.58 – Usain Bolt

How do you keep running when you want to stop?

10 Kick-Ass Tricks to Keep Running (When You Want to Stop)

1. Are you Really Tired? Is it your legs that are tired, a niggle beginning to appear or your mind that’s just had enough? …
2. Focus on your Breathing. …
3. Listen to Music. …
4. Eat Something. …
5. Count Down. …
6. Run Tall. …
7. Take in Your Surroundings. …
8. Remember Why you Started.

How fast can Bolt run a mile?

Exactly How Fast Can Usain Bolt Run? Bolt’s top speed during his world record run was 27.33 miles per hour (mph) , which he reached around the 60-80m mark. This is equivalent to: 44.72 km/h.

What was Oprah’s marathon time?

4:29:20

Oprah Winfrey- 4:29:20



In 1994 Oprah Winfrey took on the Marine Corps Marathon. Her 19 month journey inspired the masses thanks to a documentary film crew that accompanied her throughout her training. In those 19 months, Oprah Winfrey lost 72 pounds in order to reach her goal race weight of 150 pounds.

Is it easier to run on asphalt or concrete?

Asphalt. Although running on a sidewalk may sometimes be a safer choice (to avoid traffic), asphalt is a bit softer and therefore easier on your body than concrete. So, if you’re running on a hard surface, opt for asphalt roads when you can, assuming they’re safe.