If you want to cover long distances, then the best option for you will probably be lowering your fatigue when you start to go further.
If you first understand how to run further, then you will know how to make your running race much more effortless.
The best way to achieve it will be low heart rate training.
You should make yourself a plan for aerobic fitness training that will help you run long distances without making your heart rate rise because it exhausts your body and makes your recovery much slower if you continue to do it while running long distances.
What you should take into consideration is:
Once you get past this so-called barrier you're stuck in, and you will open up to new opportunities.
Do you think that walking and running are two different things? For example, those who run don’t usually walk? Or do you think they do?
We suggest that walking in your sports routine is essential as much as any other exercise, which will make you more fit and get used to spending your time on your feet. So many people know that you should walk a bit after you stopped running, but how many of us put it into practice.
Will walking help your running endurance?
Certainly will. Let's check out why:
If you combine walking with running, then such a routine will help you with running further distances by making your body stronger, increasing the capacity of your lungs, relieving stress, and losing weight.
For this, you will need just to add a few kilometres of walking after you ran a race. Of course, you can walk with your family or friends as well.
Running long distances and walking may not be the only solution to a healthy and strong body. It would help if you focused on how to use your speed effectively to get the desired result.
You can run a few times a day, and once a week, you can add a few more kilometres. It is advisable to do it in the morning.
If you are a busy person and barely leave your workplace or just like intense workouts, you may use the "Hanson Plan", which helps people save their time and uses more effort.
With "Hanson Plan", you won't be running long distances. Still, you will make intense runs on a short distance so that you will be able to run further on your race day just by slowing down, which is really effective.
Hill workouts are beneficial because they require your leg muscles, and they encourage your better running form.
First of all, to get up the slope, you must drive your knee up, which is better than overextending your leg. Together, these two “exercises” promote endurance and will prevent any injuries.
But don't forget that nothing can replace work strength training exercises. You can use simple bodyweight exercises and dumbells at home. These are focused on increasing the strength and stability of the upper body but more focus on your lower body to propel you forward and maintain proper form than on building cardio.
You can try the free strength training plan for runners here
Remember that a solid and fit core can help with your running stamina!
A lot of people may complain that they may get bored while running long distances.
You mustn't want to keep running if you get bored, because you won't have motivation. Here are few tips to make your running more interesting:
Have you ever thought that you can't set new goals because your plans are too big? Or you really feel like running 50 kilometres if you are a beginner? Stop trying to overcome your possibilities and look at what you can really do.
Just make a bit more effort each day, and you will have success in what you do by seeing how your results are getting better.
Every single step and effort counts. It is just impossible to do everything at once. You have to train.
Remember that achieving goals consists of every tiny step that you make each day.
So when you run and use only your lungs, heart, and body – it won't be enough until you use your brain.
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