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Tackling long distances: Here’s what you need to know


Running is a natural human movement – if not the most original one of all. We’re bipedal creatures and thus made to run. It is not without reason that anthropologists and medical professionals call human beings “running machines”. About 70% of our muscles are being trained while running – this cannot be achieved with any other motion sequence. While our ancestors used to run miles and miles, most of us spend our days sitting at desks. It’s now time to break the circle and go back to the routes. Read on to learn the whys and hows of long distance running.

Running long distances – what for?

Long distance running trains aerobic energy supply and basic endurance. As the word “basic” suggests, endurance runs are essential to your running training. Long and light runs activate your fat burning process and help you form muscles. This may be common knowledge. But did you also know that they increase the performance of your heart, raise the number of capillaries in your muscles and mitochondria in your cells? That’s why this type of running benefits every other athletic activity you are doing. When you get easily out of breath during your strength training, this is the call for integrating long distance runs in your training plan.

What makes a long distance?

Long distance is a matter of definition. It depends on your current level of training – whether you are a beginner or a pro. While a beginner may struggle running a 10km, a pro will get it done in less than 40 minutes. However, the same distance does not automatically mean the same loading duration or intensity. A newbie may be fine with shorter distances and fast walking during breaks. Whereas an experienced runner would not gain anything from this training. So dear rookie, please be patient! Give your feet some time to get used to the new load. You will be surprised that in no time you will be able to tackle the long distance you initially considered impossible.

How to tackle your target long distance

You may not want to hear this, but you have to go for longer runs regularly. Nothing happens without putting in the work first – except the sustainable and steady endurance, which will be then given as a by-product. They work as a basis for all other types of running training. Don’t be intimidated by the length of the course. After all, the only fact that matters is whether you can sustain a constant performance for a longer period of time. If you encounter mental barriers you should slowly increase the distance or ask your friends to join you. Our Running Coach will help you find the right distance for you by continuously taking your feedback into consideration. It’s time to step away from your desk and follow the footsteps of your forefathers. Tackle the distance you aimed at for so long.