As running is one of the best exercises, people try to know How to Run Longer. Longer running capability keeps one’s body fittest and running for longer time increases the endurance of the body. Your body can be healthy only by a habit of regular running. First of all, you must run daily for a fixed time. Then, you should control your diet for health benefits. And, you have to follow some tips for making your running durable for a longer period of time. If you can do this, many diseases will stay away from you. Not only that, parallel to your body, your mind will also be healthy and more responsive. You will be able to live a fresh and tension free life no doubt.
Some Tips for Longer Running
Running is a short technique for making healthy body within a short period. But the ability to run for a long time increases body stamina as well as heart strength. For better blood and oxygen circulation, longer running helps better. In addition, you should take best running shoes to long run. Some tips for running longer at a time are as follows:
1. Run it easy
For a longer run, your body needs to be relaxed. You should run at a comfortable pace at the first time. It’s like you could have continued it if you needed to. Only focus on completing the total distance. Just notice how you can feel strong, enough energy, and exhilarated because a large number of people starts running too fast which is a mistake. Don’t run too hard that will make your body distressed for the next run.
2. Fuel your body
Always make sure that your body is well hydrated before starting for a run. If you are 150 pounds in weight, you should take the water of 75 ounces per day. There is no need of sports drinks in instead of water if you are not going for a long run. It is better to eat about 30 minutes before running. Low fat and low fiber in foods help you to gain the necessary energy. For example, fig cookies, jam and nut butter, two grams or less of fiber, skim milk of one cup etc. are better foods for a runner.
3. Do not eat the calories back
After returning from a run, you will feel very much tired and hungry. It is easy for that moment to eat the calories back. Your body will ask for more food then but you should control yourself. You can visit different sources for the suggestion of a balanced diet. Besides, you can meet new places, people, and make a new schedule for maintaining the situation.
4. Form good habits
You can pre-ready your daily routine to make sure you go for running. Always keep a fixed time for a run in a day. You can also keep your running clothes near your bed. Have your useful running guide, clothes, shoes and other necessities in front of you which will make you alert for running every day.
5. Stay in the plan
You may be very confident that you know how to run longer. But sometimes you might get a flue or get stuck into something that hampers the running routine. You might feel yourself over. Never think of resting, it will get you caught in laziness and irregularity. Just push the reset button and start again quickly. Don’t let your mind get control over your body, you take the steering and run again.
6. Be highly alert
Always be alert of every part of your body. Every person has a unique shape of the orthopedic threshold. Everyone has a level that shows what number of miles he can run and how fast he can reach there without getting injured. A human being’s unique genetics, biomechanics, anatomy, and injury history determines that. So, always be aware.
7. Build up slowly
At a level, it might be more useful to pull back than pushing harder outside the running plan. If you try beyond your running plan suggests, you will risk yourself in getting hurt. Running on small hills helps to build the stamina. You should spend minimum 150 minutes every week and 5 days at least. Start running for one or two miles at first, then try to increase the total path. Gradually try to add a little distance and at the week’s end, you will be capable of covering six miles except for any pause. Also, it will happen without any injury.
8. Be the steady one
If you get distressed at a stage, never pay any heed to the commentators. Do your work only. At the time of increasing mileage, you need to decrease your pace. If you do not drop down the speed, your body will not be able to adjust with the mileage. So, just add your road and do not think of anything else. Run at a comfortable pace. For running long, your pace should be in such a controlled limit that you can talk to others while running.
9. Keep an Aerobic heartbeat
You should know the needed heart rate while running as a tip of how to run longer. This rate should be 180 beats/minute and subtract your age. If you are fit enough, subtract five more. But, if you do not have enough training, add five more. For a regular exerciser, the 180-minus-age trick is the best one. This keeps you in the aerobic zone. But it is true that the beat rate varies from man to man. One’s body condition and capability might change the rate for himself. So, find the range of yours.
Benefits of Longer Run
Running longer increases your body endurance and energy. It also helps the following:
- Create capillaries around the muscles
- Builds resilience
- Improves structure
- Increases body efficiency
- Builds muscles
- Makes you faster from both body and mind.
Our body needs proper care for better work and endurance. Sprinting a very good way of doing so. But, longer run adds a lot to it. If you do not follow any plan, you will catch injury. So, to enjoy a healthy and strong body, you should know how to run longer properly.