Introduction: How to Run Long Distances

Picture of How to Run Long Distances

Competitive long distance runner, who enjoys all things athletic, from the clothes to the workouts (mostly the clothes). While I love all sports, running is my favorite and the one I am the best at, and I’m part of two varsity sports. So I’m here to provide some tips on starting to run longer distances, from someone that was there just 4 months ago and seen great results. Going over a lunge matrix that I do everyday, and how to work your way up to longer distances.

Step 1: Before You Run...

Picture of Before You Run...

Before going out for a longer run make sure you have had a small snack, have the right shoes, and most importantly stretch! After a run make sure to hydrate and stretch afterwards. I recommend a lunge matrix that goes as follows:

Step 2: 10 Front Lunges With Right Leg

Picture of 10 Front Lunges With Right Leg

Make sure you go down low enough and feel the stretch.

Step 3: 10 Front Lunges With Left Leg

Picture of 10 Front Lunges With Left Leg

Step 4: 10 Back Lunges With Right Leg

Picture of 10 Back Lunges With Right Leg

Step 5: 10 Back Lunges With Left Leg

Picture of 10 Back Lunges With Left Leg

Step 6: 10 Side Lunges to the Right

Picture of 10 Side Lunges to the Right

Step 7: 10 Side Lunges to the Left

Picture of 10 Side Lunges to the Left

Step 8: 10 Squats

Picture of 10 Squats

Step 9: If You Haven’t Ran Before Begin by Finding a Distance You Are the Most Comfortable With.

Picture of If You Haven’t Ran Before Begin by Finding a Distance You Are the Most Comfortable With.

Step 10: To Be Able to Increase Your Distances, You Should Run This Distance Several Times a Week.

Picture of To Be Able to Increase Your Distances, You Should Run This Distance Several Times a Week.

So your muscles get used to running and you start getting less tired and are able to start adding on more distance. I recommend increasing by a few hundred meters every week or two or whenever you are ready.

Comments

DIY Hacks and How Tos (author)2017-12-17

Running is the a great past time. I find it to be one of the best ways to think.

About This Instructable

347views

3favorites

License:

Bio: Competitive long distance runner, who enjoys all things athletic, from the clothes to the workouts (mostly the clothes). While I love all sports, running is ... More »
More by Jazmyne:How to Run Long Distances
Add instructable to: