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...
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
Make sure you go down low enough and feel the stretch.
Step 3: 10 Front Lunges With Left Leg
Step 4: 10 Back Lunges With Right Leg
Step 5: 10 Back Lunges With Left Leg
Step 6: 10 Side Lunges to the Right
Step 7: 10 Side Lunges to the Left
Step 8: 10 Squats
Step 9: 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.
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.