Ultramarathon

Adventures in Distance Running and Keto: How To Run Far on an LCHF Diet

Last updated on Nov 25, 2020 By Thomas Watson

In this post, I’m going to share my experience and advice in adopting the keto diet for 10-14 day cycles as a distance runner. We’ll explore the background of ketosis, explain the potential benefits, and address the nay-sayers. Interested in keto and running? Let’s jump in!

The principle behind the ‘keto’ diet is that you eat a lot of fats and very few carbs (LCHF = Low Carb, High Fat) in order to starve your body of readily-available carbohydrate energy and force it to use fat as its primary fuel source.

Mentioning the keto diet to a group of runners is likely to raise a few eyebrows. After all, carbohydrates are our primary fuel source! It’s why we eat a carb-rich meal the night before a long run.

In my half marathon and marathon training programmes, I’m a big advocate of using carbs as your primary fuel source – and explain the quantities and timing of how to maximise their effectiveness.

That banana you grab before your early morning run? Carbs.

Those gels and sports drinks you rely on to power you through a hard session? Carbs.

So why would any runner choose to cut carbs out of their diet altogether? Needless to say, there’s plenty of skepticism on the idea.

I’ve now done several cycles of reaching ketosis – the state of when your body is producing ketones to burn fat due to lack of glycogen from carb sources – and wanted to share my findings and the potential benefits and drawbacks of going keto and running.

Let’s jump in! (warning: long post ahead…)

The Ketogenic Diet – The Basics

The idea behind the Ketogenic Diet, or ‘going keto’, is that by cutting out carbs your body starts to turn to fats for fuel. You begin to produce ketones for energy (derived from fat) as opposed to glycogen which mainly comes from carbohydrates.

When you reach the state of ketone production, you’re officially in ketosis – you’re using fat as your primary fuel source. You can check whether you’re in ketosis using a couple of methods I’ll explain later.

Going keto has similar effects to fasting, with a couple of differences:

You can still eat, you’ve just got to consume very few carbs and more fat.

Once you’re in ketosis, you can stay there as long as you’re willing…unlike fasting, where you’ll eventually need to break your fast if you want to live!

At this point, you’re probably thinking that keto is going to screw up your energy levels – and you’re right, but only while you transition to becoming a fat burner. Then they actually improve – let me explain why…

The Benefits of Keto and Running- Why I Do Keto Cycles:

Every 3-4 months I go through a cycle of 7-10 days of ketosis, following a LCHF diet – I’ll get into the nuts and bolts of how to do it effectively later in this article, but for now…let’s address the reasons why I do it:

(quick note: I’m not a doctor, the following is for informational purposes only, experiment at your own risk!)

Improved fat adaptation

Anyone reading this who has ever Hit The Wall in a distance running event knows what it’s like to run out of fuel. When we’re pushing it hard in a longer run, our body is getting the majority of its energy from glycogen reserves – which come from eating carbohydrates. Hitting the wall means you’ve burned through all that readily-available glycogen and your body has to turn to another fuel source: fat.

If you’re a short-distance runner or usually consume a lot of energy gels as you run, your body probably isn’t accustomed to using fat as fuel source – so when it tries to suddenly switch to using fat to fuel your hard performance, it struggles.

That’s what ‘The Wall’ or bonking essentially is; your body has exhausted all readily-available fuel, and is now struggling to meet the demand.

If you’re somewhat fat-adapted, then The Wall can essentially disappear.

My experience has been that by performing regular keto cycles, those fat adaptation benefits have carried themselves over to my regular, non-keto life. In other words, I can go for steady-state long runs that last for hours (fuelled by carbs first, fat second) without getting fatigued.

This is what I attribute my improved performance in multi-day stage racing to: it’s actually been shown that in self-supported stage races, runners end up in ketosis whether they like it or not. It certainly explains why I felt so terrible on days 3 and 4 of my first-ever stage race.

And it’s probably why now I am so much better at them; by day 4 of a week-long event, I can steadily conquer a 70-80km run while the other front-runners start dropping like flies (see my Namibia Race Report).

namibia keto for runners — 200k into a 250k self-supported stage race, and in 3rd place: is it as much a ‘fat adaptation’ competition as a running event?

Improved sleep and energy levels

The first few days of keto adaptation are a drag as you starve your body of carbs – I cover this more later – but once you come out the other side, you can expect your day-to-day energy levels to be much smoother. I describe it as less peaks and troughs, more of a steady-state flow.

When I’m in ketosis, I fall asleep quickly every night and wake up feeling good, immediately ready to start the day. It’s easy to go for an early morning gym session or run without feeling pangs of hunger or low energy.

That mid-afternoon slump you experience in front of your computer? Gone.

While you still get tired and will always need down time to relax and recover, keto can bring you levels of mental clarity and energy.

Fat loss / Body Recomposition

Yep, if you go keto then you’re going to start burning any excess fat fairly quickly. You get a nice lean feeling once you get keto-adapted.

Worried about muscle loss? Don’t be. Studies have shown that as long as you eat protein with your fats and don’t just fast, you’ll maintain strength and muscle (and can hit the gym).

Potential wider benefits: anti-cancer effects, aiding in heart and brain health

There’s a glut of studies which suggest much wider potential benefits of adopting a LCHF diet, including suggestions that 1-3 fasts per year could purge pre-cancerous cells.

More on the wide-ranging potential benefits here (I’ll leave this to the experts).

It’s in our blood

While it’s easy to dismiss Keto as the latest in a long line of fashionable diets, the state of ketosis is something that was a big part of our ancestors lives (as Nassim Taleb explains in Antifragile).

As hunter-gatherers, it’s been shown that we had irregular eating patterns – meaning we could go for days without a real meal, then gorge on a huge feast when an animal was captured or a new source of food was found.

And cultures across the world have included fasts of one type or another in their calendars for millennia: without worrying about about the potential origins or reasons for fasting, the health benefits are well-documented – it’s clear it’s something that has worked and had a purpose in society.

The Downsides of Keto and Running

Diminished Performance

If you’ve read this far and are officially keto-curious, then a warning:

When you’re in ketosis, your athletic performance will likely suffer.

Don’t expect to jump into ketosis and set new PRs, or run your longest distance ever.

In fact, expect the opposite.

Carbohydrates are still the best source of fuel for high-intensity cardiovascular running, and without them you simply won’t be as fast.

What ketosis is good for is training your body to become a steady-state machine, able to go at a comfortable pace for hours without getting fatigued.

Endurance researchers have likened ketosis to removing your top gear; you can go for hours in an endurance state, but when you try to kick into a sprint you’ll find your abilities are restricted.

No Guaranteed Endurance Benefits

In other words, the sports science community are far from reaching consensus on the effects of a LCHF diet.

Many of the studies done to date are relatively small scale and inconclusive, or simply highlight the diminished performance capabilities of an athlete in ketosis.

Much like the benefits of cold showers or the footstrike debate, there’s strong anecdotal evidence for both sides of the keto argument.

The non-performance-related benefits of ketosis are better researched and documented; I can recommend Dominic D’Agostino’s blog as a good source of information.

Keto Adaptation Takes Time

Getting into ketosis takes a few days, especially the first time you do it. And those days tend to suck. Prepare to be moping around with low energy and enthusiasm and restless sleep as you starve your body of the easily-available fuel sources and force it to begin converting fat to fuel.

Note: it can take weeks after you enter ketosis to become properly fat-adapted, wherein your body starts burning fat more effectively than it does carbs (source).

The good news is that there are steps you can take to speed up the process to get into ketosis, which I get into below!

What Do Other Runners Say About The Keto Diet?

When getting into something as complex as the keto world, I find it helpful to look around and see what other runners are saying about it. Needless to say, there’s a mix of attitudes towards combining keto and running

1. The Marathon Training Legend – Hal Higdon On The Keto Diet

Hal is not only a legend, but has served as an ongoing inspiration to me as a marathon training coach.

His thoughts on the keto diet are pretty black-and-white: he sees no benefit to it.

Hal’s comments echo those of many distance runners and coaches – that there’s no advantage to starving ourselves of carbs when they’re our primary fuel source for runs.

However, it’s clear that Hal is talking about applying the keto diet to periods of intense training (i.e. marathon training), and in this case I’m in agreement.

When you’re in training for a big event, the last thing you need is to layer on the hardships of embracing keto. It would be like a boxer training for a big fight and choosing to tie one hand behind his back.

For me, my keto cycles are an off-season activity, which then serve to help my on-season training.

2. The Sports Science Guru – Alex Hutchinson On The Keto Diet

Alex Hutchinson is the Malcolm Gladwell of physical performance, especially when it comes to endurance sports (@sweatscience on twitter, check my notes on his book Endure here).

He’s my go-to guy to understand the latest sports science research, as he consumes the latest research papers and literature, then presents them in a way that runners can easily understand.

If you’re looking for an impartial, evidence-based take on ketosis and running, you’ll get it from Alex.

And his latest take is that, well, the evidence is shaky – and there’s still a lot of work to be done:

“Those who race all out for four hours or less and care about every second, it’s getting harder and harder to escape the conclusion that an LCHF diet is (at best) not an improvement on conventional mixed diets.” (Outside Online)

“It’s been nearly a decade since I started reading (and writing) articles about the theoretical endurance benefits of LCHF diets. During that time, I’ve certainly spoken to lots of people who swear by this approach. I think it’s a cool idea and theoretically plausible. And I understand that studying these things properly is a huge endeavor.” (Outside Online)

Alex seems intrigued by LCHF / Keto diets, and while he is skeptical that there are any potential benefits for anyone performing high-intensity or short-medium distance events, he acknowledges that things change once you get into longer endurance events.

3. The World Champion Ulta-runner – Zach Bitter

Zach Bitter holds the World Records for both the fastest 100 miler and farthest distance run in 12 hours (104.8 miles). He’s also followed a keto-style LCHF diet since 2011.

“Whether or not I’m training, the piece that stays consistent in my diet is using fat as a primary micronutrient,” says Bitter.

“I fell in love with the sport but started noticing it was getting harder to recover. Big energy swings left my energy crashing.”

Zach now moderates his carb intake based on his training intensity, dipping in and out of ketosis as he needs. On high mileage weeks, Zach increases his carb intake with low-GI foods like sweet potatoes, melons, and berries.

How To Go Keto If You’re a Runner

Intrigued enough to try ketosis and see how it feels?

Before I explain how I get into ketosis quickly, let me just prime you by saying you should be prepared for about a week of low-energy, low-performance output. You may not even be able to muster the energy to work out some days – the keto transition is a big mood dampener.

So ensure you schedule your first ketosis cycle during a block of time during which you don’t mind if your running suffers a little.

How long should you go keto for?

Some people live a full LCHF lifestyle and stay in, or close to, ketosis all the time – Zach Bitter being a great example.

For many people, including myself, it’s difficult to commit to a full-time diet of high fats and low carbs. Plus, I like carbs – they fuel my faster runs. And when you add in social commitments and family, it can get tricky to stick to a restrictive diet all the time.

When I first started out experimenting with LCHF, I did an initial longer keto cycle of 5 weeks to get fat-adapted, and nowadays my cycles are much shorter.

That’s why I do keto cycles every 3-4 months. Each cycle lasts about 14 days, I try to transition into ketosis as quickly as possible, then maintain it for about a week so I can spend some time working out and experimenting with output levels while in ketosis.

The secondary benefits (mental clarity, reported flushing of pre-cancerous cells, purported improved brain health, and longevity) are all associated with the fasting state you create by starving your body of carbs, and can be achieved with a short keto cycle.

How To Get Into Ketosis (Quickly)

So transitioning into ketosis kinda sucks.

You’re basically starving yourself of carbs to force your body to make the switch over to burning fat, and that leaves you feeling pretty low energy and perhaps a tinge grumpy. Some call this phase the “keto flu”, which I think is probably overstating it. You might get headaches, be hungry, have energy swings, and sleep poorly…but if you start to feel actual flu-like symptoms (body aching, significant fatigue, sweats) then that’s something else.

When you’re in this transition, you start to question whether or not keto is actually worth it, and that packet of cookies on your shelf start to look very attractive.

The good news is that the more frequently you do keto cycles, the faster you get at it. During my last cycle, I took <36 hours to start producing a mild amount of ketones (the body’s fuel for burning fat) and get my energy levels into equilibrium.

The fastest way to get into ketosis is simply to fast, and add in some moderate exercise.

This way you don’t give your body anything to ‘chew on’, and it quickly diminishes it’s glycogen reserves. I usually try to fast but often end up eating something high fat to combat restlessness.

My Schedule For Getting Into Ketosis:

Here’s my 3-4 day schedule for getting into ketosis efficiently, and minimising the length of the painful transition.

Day 0 (the day before I begin)

On this day I’ll either have a large lunch and skip dinner, or have a light, low carb dinner. I’ll drink good amounts of water and get to bed early.

Days 1 – 4

I wake up early, make coffee with added MCT oil, and then go for a low-intensity run or long walk. Depending on what my schedule is like, I’ll try to be out for 1-3 hours. (note: if you’re not accustomed to distance running, then walking for a few hours has a similar effect). Drink plenty of water.

I try to eat little, but at times either I get either listless or frankly hungry – then I’ll dip into something high fat low-carbs like some eggs with guacamole or a spoonful of peanut butter.

Throughout these days, I keep up my MCT oil intake and will typically take protein powder after exercise.

Some keto practitioners recommend exogenous ketones; these are supplements that contain lab-produced ketones which can be useful for kick-starting the process. They’re not something I’ve played with, but many keto cyclers rely on them. Just remember that they should be taken in conjunction with the other practices noted here (cut out carbs, do low-intensity cardio); relying on exogenous ketones alone will probably not be enough.

Remember, the idea is to starve yourself of carbs essentially – you don’t have to go to net carbs zero, but the less you eat the faster you’ll make the jump!

How To Know If You’re In Ketosis

There are a couple of methods of easily measuring your ketone levels – which indicate whether or not you’re in ketosis.

The best method is via a blood sample tester (here are a few on Amazon) which work by measuring the ketones in a tiny sample of your blood, retrieved by pricking your finger. The results are pretty accurate.

Another quick and dirty method is to use keto test strips – they’re a simple strip of paper that you pee onto, and they change color based on the % of ketones in your urine. The problem with these strips is that your hydration level seems to affect the result; the more water you drink, the more diluted those ketones are, which will give you a lower reading. Still, they are a good quick and easy way to see if you are producing ketones, without worrying too much about the actual concentration.

You’ll also notice a few physiological changes when you reach ketosis:

Your energy levels will improve, as will your mood
Any hunger pangs will disappear
Better sleep
Better mental clarity.

How To Maintain Ketosis

Once you’ve navigated the minefield of the keto transition, here are my tips for staying on-course:

Minimise carb intake. You want to keep your carb intake down to 20-30g per day. I tend to find it’s easiest to avoid carby food altogether than try to count the grams and stay within a certain limit. If you stay in ketosis for a few weeks, you’ll become fat-adapted and can introduce more carbs back into your diet when you want to fuel.

Eat fats. The second part of the equation is to eat a lot of fats; your diet should be 55-60% fats. In other words, it’s not enough to simply cut our carbs – you’ve also got to focus on fats. Eating too much lean protein and not enough fat can actually kick you out of ketosis, so stock up on butter!

No need to be greasy. ‘Eat fats’ might sound like every meal should be bacon cooked in butter, but the secret to sticking with ketosis is finding a meal plan that you find sustainable. Leafy greens are low-carb, so I’ll try to have a side salad of kale and spinach with some feta and olive oil with meals.

MCT oil helps pack in some fat. MCT oil comes from coconuts and is a great source of fat – I throw a few tablespoons in my coffee to add fats between meals. Note: I have a big coffee in the morning, then usually a decaf around lunchtime.

Stick to the same stuff. Keto is a pretty restrictive diet, and the best way to ensure compliance is to make it simple for yourself. Try to identify the foods that work for you early on, and eat them regularly. Meal prepping suits keto. Sounds boring at first, but if you can dial this in you’ll find it easy to stick to the system.

Mind your electrolytes. When you cut out carbs, you’re often also cutting down on sodium intake. That’s why it’s important to be mindful of your electrolyte levels. A couple of times during keto transitioning I’ve felt terrible mid-afternoon, and remedied it with a stock cube dissolved in hot water.

If you reach the stage of fat adaptation after a few weeks, you can actually reintroduce more and more carbs – much like Zach Bitter does – and your body will use them as fuel, but still have fat as it’s prefered fuel source.

My Keto Food Plan

Nowadays, I’ve got my keto plan fairly well mapped out- I’ve figured out what works for me and now it takes almost no effort to stick to keto. Here’s roughly what my day looks like:

Upon Waking: Water with electrolytes and coffee with MCT oil.

Breakfast (3-4 hours after waking): Scrambled eggs with chorizo mixed through, with added guacamole and hot sauce.

Lunch: Meat with a leafy green salad on the side, add feta and infused olive oil for flavour

Dinner: Low carb soup or leftovers. I usually find I’m not particularly hungry at dinner time while in keto.

For snacking, I rely on peanut butter (100% natural) a lot. I take a teaspoon of that regularly. Dark chocolate is another good once-a-day treat. I also take protein shakes after runs or workouts, and MCT oil in my coffees.

I tend to be wary of any snacks branded as Keto, or restaurant menu items claiming to be Keto – it’s always worth looking at what else is in there, they’ve often got more carbs than you’d expect and other junk in there to fill them out.

How To Work Your Keto Diet Around Your Family

Keto gets tricky when you share a household with family members who aren’t following the same restrictive diet as you.

In order to maintain a happy household, I’ve found two things that work well:

1. Be responsible for all food preparation.

Living with someone who is following a weird diet is much easier to do when that person prepares all your food too. In other words, as well as preparing your keto meals, you should try to prepare the non-keto food for all the other household members.

This way, you’re actually doing them a favor and making their lives easier. It’s a lot of work, but if it keeps the house harmonious and means they support your keto efforts, it’s worth it.

2. Find Middle-Ground Foods

There are a few dishes you can prepare that satisfy both keto and non-keto palates, though they require some planning. Our household favorites include low-carb spicy chicken broth (I add noodles for the non-keto people) and Thai green curry (I prepare cauliflower rice for myself, and regular rice for the non-keto members of the house).

Keto and Running – My Findings

1. Keto boosts my fat adaptation – and hence endurance

On my last keto cycle, I woke up at 0600hrs on a Saturday morning and headed out the door for a 20k run, fuelled only by a cup of coffee. Two hours later I was back home and felt great – throughout the run I’d kept my exertion levels to around 60%, and experienced steady energy that made me feel I could’ve kept going.

If I’d tried the same workout in a non-keto state, I know my energy would’ve bombed about 40-60 minutes in, once I’d burned through whatever fuel was in my tanks.

I like to think of my keto cycles as exercising that fat adaptation muscle – it primes my body to burn fat more easily, and this pays off when it comes to several-hour-long runs, or – even more importantly – ultramarathons and stage races.

(For the avoidance of doubt, I still fuel my long races with carbs, but that fat adaptation mechanism helps drive me forward when others start to drop off).

2. Keto = Awesome levels of general energy

In daily life, I’m often in a battle against my energy levels, trying to map workouts and important work around periods where I know I’ll have plenty of energy. I usually end up experiencing highs and lows – driven by caffeine and carbs, typically – which creates a bit of imbalance in terms of productivity and mood.

When I’m in ketosis, this problem basically goes away. No hunger pangs, no post-lunch ‘carb crash’, just a consistent, comfortable level of sustainable energy throughout the day.

I often work out early in the mornings – when I’m in ketosis, I find that I can wake up at 5am and head to the gym, and work out without feeling sleepy or low energy.

3. Ketosis limits your athletic performance

There’s no getting around this one; being in ketosis means your anaerobic capability is throttled back.

It’s why I’d never try to set a new PR (like run a 5k in 20 minutes) while following keto – when you try to find that top gear, it’s simply not there.

4. Ketosis is an off-season activity

Unless you’re Zach Bitter, it’s probably not a good idea to attempt keto adaptation while you’re ramping up your weekly mileage or preparing for a running event.

Instead, keto cycles are something I recommend trying out in the off-season when you know demands on your body are low and you’re willing to try out something new.

I do several of these a year, and always do one during Sober October – when I typically do a month-long keto cycle.

I get why most coaches are not a fan of keto – it limits your performance, and it doesn’t necessarily benefit your running game directly. Those runners who get the most out of keto are definitely ultrarunners. Plus, keto takes a lot of compliance – there’s a lot of discipline and education required.

But for me, ketosis is another string in my training bow – I see it as another form of resistance training, much like running with minimalist shoes or with a weighted pack. It has benefits that cascade into several areas of life, and helps my distance running endurance.

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises

Published on November 3, 2020 By Mia Kercher

The HIIT running workout (HIIT = high intensity interval training) is perfect for all levels of runners inspired to step up their fitness, lose weight, or become faster and stronger.

If you have a regular running habit but never do high intensity training, you’re missing out.

Some people choose strength training in the gym, others choose speed and strength workouts like agility drills, while others do HIIT running (high intensity interval training workout running).

In this article, I’m going to walk you through the background and benefits of adopting HIIT, how to get started, and give you 5 HIIT running workouts to get you started!

Take Your Running Workout to the Next Level

High-Intensity Interval Training workouts are an efficient way to see results fast. Depending on the workout you choose (hills, speed, or mixing running with other exercises), you will quickly see a difference in two areas: stamina and speed.

Running or jogging steadily for 30 minutes is good for your heart and will gradually increase your capacity for longer distances – but your progress will be gradual.

HIIT can act as a stick of dynamite, propelling your base speed and overall endurance forward.

But What Is HIIT Exactly?

HIIT stands for High-Intensity Interval Training – as the name suggests, it’s a form of exercise where you do short, hard bursts of activity, with rest intervals in-between.

HIIT exercises exist in many disciplines – CrossFit, spin sessions, bodyweight exercises, and of course, running.

When performing a HIIT running workout, you want to be sprinting at 80 – 90% of your maximum effort during the hard intervals, then dialling it way back to 30-40% of output as you recover.

HIIT is just an awesome tool to include in your running armoury, for a variety of reasons. It benefits both your running game and your overall health.

The body needs variety in training sessions. When it has to adapt to different levels of movement and strength it comes to a position of adaptability, which makes the strength and endurance building process move along faster.

As you practice HIIT workouts, that amount of intense effort gets longer, while the recovery time shortens.

During that recovery time, your body gets a chance to rest and renew its strength so that it’s able to begin again at full energy level.

If you only ever run at a steady pace the body never gets the chance to recover, causing you to tire and slow down much more quickly.

HIIT Running Workouts: Benefits, How To + 5 HIIT Running Exercises 1

Additional Benefits of HIIT Running Workouts

Let’s touch on some technical aspects of your running that HIIT workouts improve:

Improved Running Economy

This is the relationship between your oxygen rate and the speed of your running.

You can think of it as the miles per gallon you get from your body as you run.

Do you get extremely winded on long runs? Or even short runs?

When you finish a run with a bright red face, and a chest about to explode, that means your running economy does not have an equal relationship.

Improving your running economy means you can run at a fast pace for a longer period and finish the run feeling great.

Aerobic Fitness

Simply put, aerobic fitness is the rate that your heart pumps blood during exercise.

The best way to monitor your heart rate is with a GPS watch that includes a heart-rate monitor, otherwise you can estimate it yourself:

Place your fingers over the artery on your wrist.
Set a timer for 15 seconds.
Count the number of beats in your pulse until the timer stops.
Multiply that number by 4 to get your heart rate per minute!

When you’re working out, the target heart rate should be 50%-85%. 50% applies to moderate exercises like cycling on flat ground or even a light jog. HIIT workout heart rates should be much higher, reaching all the way up to 85% at the most intense points.

Many runners find that tracking their heart rate helps them keep accountable in their workouts. If you’re not reaching 85% (or close to it) you’re perhaps not getting intense enough during your maxim workout periods.

Others prefer to get less technical and just go by the feeling – rate of perceived exertion is probably the best metric available to runners, once you’ve got a good grasp of it.

If they’re out of breath and working as hard as they can, they know they’re doing it.

Those who track their exertion level are more likely to improve more with each workout. And you don’t even need to track your aerobic fitness manually. Most fitness watches – and even treadmills – will keep track of your heart rate for you.

How to Create Your Own HIIT Running Workout Outside

Even when the winter weather sets in and the daylight time gets shorter, many people still want to run outside. You don’t have to follow a pre-made HIIT workout to see results in your speed and stamina.

But if you follow a general set of guidelines, you’ll be sure to see more success than randomly running and walking.

Set a timer before you run

As long as you’re pushing yourself during the intense periods, the timer you set doesn’t matter. Just make sure you stick to it. Choose 30 seconds, 40 seconds, or one minute, whatever you’re able to do.

Your recovery time should be shorter than your intense time

If you run for one minute, make your recovery time 40 seconds. Aim to make that rest period smaller as you get stronger.

Incorporate your surroundings

If you have hills nearby, use them in your HIIT running workout outside.

If you have a track, use it to set a distance goal. Be creative and use whatever you have available to you.

HIIT Running Mistakes to Avoid

If you want to be sure to avoid injuries or slowing down your improvements, don’t make these 3 common runner’s mistakes.

Mistake #1: Getting Too Intense Too Fast

HIIT running is sometimes like a great first date. You’re tempted to repeat it every day until you get sick of it.

So give your workout (and yourself) some time to breathe. Don’t run at level 10 during your first sprinting session. Start out with a fast jog. Each time you workout, increase that intensity a notch more.

By your 3rd interval, you should be aiming for 80 – 90% of maximum effort.

Mistake #2: Not Using Proper Form

It’s easy to get carried away with the high level of exertion in a HIIT running workout. But just like any strength-building exercise, good form is crucial to make sure you’re optimizing your results and minimizing injuries.

Mistake #3: No Rest for the Runners

If you commit to 2 HIIT sessions per week, don’t do them back to back. Do one at the beginning of the week and one in the middle or towards the end.

Always space out your interval sessions to give your body ample time to recover and build muscle.

5 HIIT Workouts For Varying Levels of Runners

1. HIIT Running Workout For Beginners

This session is perfect for you if you are just getting started or recovering from an injury. If you’re training for a 5K, this serves as the perfect cross-training session to boost your training plan.

Warm up with a brisk walk or some stretches.

Run or power walk for 60 seconds.

Walk regularly for 60 seconds.

Repeat 6 times.

Cool down.

2. Short Interval

If you’ve been running for a while but are looking to uplevel your workout plan, the Short Interval is for you.

Warm up jog for 5 minutes.

Sprint for 30 seconds.

Jog for 60 seconds.

Repeat 6 times.

Jog for 5 minutes to cool down.

3. Sprinting Interval

Once you’ve eased yourself into an effective HIIT workout plan, it’s time to turn the intensity level on high.

Warm up jog for 5 minutes.

Sprint for 30 seconds.

Walk for 45 seconds.

Repeat 8 times.

4. Hill HIIT Workout

Nobody loves hills from day one, but the more you do them, the more powerful you become.

Watching yourself build strength is one of the most fulfilling and gratifying experiences in life.

Plus…building up your core and leg muscles will help your overall cadence in your regular runs.

Find a hill.

Jog for 5 minutes.

Sprint uphill for 20-40 seconds.

Turn around and gently jog down to your starting point..

Repeat 4 times.

High Intensity Interval Training Running Workout Outdoors

5. HIIT With Burpees

This one is #5 for a reason!

Burpees are hard enough on their own, but mixed with sprinting makes a very high, intense level of exercise.

If your workout time is limited but you still want to feel those muscles burning, do this HIIT session.

Jog for 2 minutes.

Do 5 x burpees.

Walk for 30 seconds.

Do 5 x burpees.

Rest for 1 minute (walking or standing and breathing).

Do 5 x burpees.

Walk for 30 seconds.

Run fast (but not quite sprinting; 60-70% exertion) for 2 minutes.

Jog for 2 minutes.

HIIT Workout Variations

The 5 workouts in this article will definitely give your running the jump start it needs. Just remember that none of them are set in stone – feel free to experiment with the times I’ve set.

If it feels too easy, decrease your recovery time, and increase the intensity level of the running period.

Feel free to experiment with the number of reps as well. If you just can’t run up the hill 4 times, then do it 3 times. Set number 4 as your goal for the next session.

Always maintain an attitude of improvement and pushing during the HIIT running workouts.

If you want to try other interval variations, consider running with Fartleks for building up speed or try some hill sprinting workout variations.

Do you already have a training plan in place?

The best way to stick with your weekly HIIT running is to keep a goal in mind. Download our free half marathon boot camp to get a vision for your finish line and additional tips to help you reach it.

Running Strides Guide: Benefits + How To Run Strides

Published on October 15, 2020 By Cathal Logue

You’ve probably heard other runners or coaches talking about running strides as a training exercise, but surprisingly striding is a largely overlooked and at times misunderstood element of many runner’s training schedules.

In addition, most people like to run those extra few miles or kilometres in training as they focus on a weekly distance target.

However, cutting some training runs short and dedicating only 5-15 minutes to running strides at the end of a run can do wonders for your running!

So, what are strides?

Despite the name, strides are nothing to do with intentionally over-extending your leg (i.e. trying to force your stride length to be longer).

Strides are essentially short accelerations – a short burst of speed where you gradually accelerate as you go.

A stride is a running effort at speed over short distances of between 50m and 100m.

It is not a full out sprint –more a gradual increase in speed with a focus on maintaining good running form.

Therefore, strides should not be run at maximum effort.

A perceived RPE of 7/8 or an effort of between 80-90% of your maximum speed is what you should be aiming for.

Why run strides? The Benefits of Running Strides

There are many benefits from running strides. Let’s look at the most significant ones.

First, they reinforce good form and technique and they remind your body of how it should feel when working anaerobically.

By running strides at the end of your runs, your body will develop the ability to switch from the slow-twitch fibres of aerobic running to the fast-twitch fibres of anaerobic running.

In Running Formula, The famous running coach, Jack Daniels, suggests that fast running improves efficiency because it trains the body to recruit an effective combination of muscle fibres.

Secondly, strides are also a great way to improve your biomechanics and efficiency when running aerobically. By training your body to run at quicker paces, you’ll increase your ability to feel comfortable and in control while running at all of your training paces.

For those relatively new to running and who have yet to incorporate some high-intensity training runs into their schedules, strides offer a nice bridge.

They are a safe way of introducing a little speedwork into your training routine with the added advantage of not putting the same stress on your body.

Thus, they don´t require the same recovery time that you would need post high-intensity training sessions.

Thirdly, another benefit of running strides post-training run is that it provides a good dynamic stretch. This aids recovery, keeps your legs supple and reduces the risks of burnout.

On the opposite side of the coin, the regular running of strides before high-intensity training sessions and races will ensure you have warmed up effectively and prepared your body for the quick start, lowering the risk of picking up an injury.

Finally, for those looking to be at the business end of races, strides can make a huge difference in your kick – or change of pace. Regular running of strides at the end of runs teaches your body to cope with a sudden change of pace.

Mo Farah at the end of a 10,000 in the London Olympics was running consistent laps of 64 second and then produced a final 400m in 52.2 seconds to win the gold. His body was able and ready for this sudden change of pace and years of running strides was one reason for this astonishing kick.

When Should You Run Strides?

There are largely four times that runners will benefit from running strides:

Post short training run
Post long run
Pre high-intensity training session
Pre-race

After a short training run, doing 4-6 strides over 50-100 metres regularly will help get your body used to this change from aerobic to anaerobic running. It should feel comfortable, focus on good running form and stay relaxed.

As you get more comfortable with the strides, you could introduce them after your long run as this really forces your body to try and maintain correct running form while fatigued.

As mentioned before, running strides after a long run can really improve your ability to produce a sudden change of pace that comes in useful while competing in all race distances, but particularly in 5k and 10k races.

However, as your body will be in a fatigued state, start off easy and progressively work into the strides. The aim is to maintain good running form and you’ll also give the body a good dynamic stretch which kick starts the recovery.

Many of the top distance running coaches use these types of strides to help prepare their athletes transition from aerobic running to the start of a block of high intensity training sessions.

The strides pre-high intensity training session and race should get progressively quicker as you want to reach a point where you’re completely warmed up and able to cope with the fast pace in the opening repetition of a session or the frantic start of a race.

These strides should be specific to the training session you are about to undertake. For example, if you are scheduled? to run a hills session, it would be appropriate to run some of the strides on an incline to better prepare the body to the demands of the session.

Running of strides before a race are normally the final part of the warm-up. As in the case of the high intensity training session, they should be specific to the nature of the terrain or course you are about to compete on. For instance, if you are running in a track race, then ideally you should be running those final strides on track surface.

Where to run strides?

When starting out, the best place to run strides is on a flat surface where you can run at speed over the recommended distance.

Some people find it useful to use a football pitch if you have just finished your run on the grass. You can use the length of the pitch for the stride and then jog the width for the recovery.

As your fitness improves you may wish to run some Union Jacks on the pitch as well. As the name suggests, you stride the diagonals from one corner to another, and then use the widths as a recovery.

Another option which is becoming more popular is running strides on a slight hill. This will provide added stimulus and help develop your strength in addition to your speed. Moreover, you will be able to improve their knee lift that will enhance their running biomechanics.

Running Strides – Other considerations

Speed has been defined as the rate of stride multiplied by the length of stride. This leads to one of the important goals of running strides: to increase your stride length while maintaining a quick turnover.

Considering both components separately and adapting some of your training, you´ll be able to enhance our maximum sprinting speed.

One way of improving your rate of stride is to run downhill on a small slope. The prominent Russian coach, Nikolay Osolin measured the stride frequency of a group of athletes and found that regular downhill running led to an improvement of 17% in stride frequency. Be careful and find a hill that is not too steep (2-3% downward slope) and run 4-6 repetitions.

Strength training could be incorporated into your training plan to improve your length of stride. This will enable you to cover more distance for each stride. Frank Horwill found that strength training every other day over a 12-week period increased the stride length of his athletes by 5cm on average.

Barefoot running on grass is becoming increasingly popular and some of the top running coaches are introducing it into the training plans of their athletes. The idea is that the athlete can strengthen the tendons and ligaments around the foot and increase calf strength and elasticity.

Bear in mind, we only recommend trying this once you have been running strides regularly and are familiar with barefoot running. Remember to ease yourself into it and try repeating 4 strides with a walk back for recovery.

Running Strides Guide: Benefits + How To Run Strides 2

Strides Workout – Running Strides Drills

Try and apply the following tips to ensure you get the most out of your workout.

Beginner Strides Drill

Find a straight of between 50 and 100m where you’re not likely to face any obstacles in the form of other runners or traffic!
Start slowly and gradually increase your pace.
Focus on feeling relaxed and in control.
Don´t aim to run as fast as possible!
A slight forward lean of the upper body will help you feel relaxed.
Jog or walk back to the start after every stride.
Aim to repeat 4 to 6 efforts and as your fitness improves, add 2 more.

Advanced Strides Drill

Follow the advice above around feeling relaxed and maintaining good running form and then do the following:

Run 2-3 strides on a flat straight path.
Then find a hill where you can run 2 strides uphill, following by 2 strides downhill.
Repeat this 2 times per week after you runs.

Final thoughts on Running Strides

Striding at the end of a training runs can benefit runners of all abilities and experience.

Try incorporating them into your weekly training schedule and as you progress you can run them on hills, downhill, or even barefoot on grass.

If practised consistently you will make great strides in improving your personal bests over most race distances.

Why I Stopped Running Ultras – Stepping Off The Hedonistic Treadmill

Last updated on Nov 25, 2020 By Thomas Watson

It’s been over 3 years since I ran an ultramarathon.

That might be surprising to some of you – especially those of you who have read some of the many ultrarunning articles I’ve put out in that time, or checked out the Ultra Runner’s Playbook.

In between, I took an unplanned break from distance running.

Last year I ramped back up to marathon distance events, and was preparing for my return to ultras in 2020 – until the world changed and every race on my calendar got cancelled.

So what’s up with the big break?

It’s taken me a long time to process and figure out how to write about this, but here it is.

Like everything in life, there are a few factors that contributed to this.

But essentially…

I got caught up with chasing new – longer – distances, faster times, and better results.

Each race had to be a new challenge – a new personal limit I was pushing against.

I got hooked on a hedonistic treadmill.

And in the end, I stopped enjoying my races. I was burned out.

Chasing Ultras – My Background with Ultrarunning

The Story of My First Marathon - Stanley, Falkland Islands 13 — finish line of my first marathon

After my first full marathon in 2012, I was hooked.

There are probably many reading this who have experienced something similar.

Growing up, I’d always been vaguely sporty but never athletic or excelled in one particular discipline.

Then I gradually found out I could run far.

Whether it was my physiology, my willingness to commit to hours of training, or some inherent appeal – probably a bit of everything – I found the process of running far pretty rewarding.

Each new distance was a new frontier.

And after my first marathon, I was hungry for more.

I ran a few more marathon distance events, but they weren’t enough anymore – I wanted to keep pushing the boundaries.

What did I do next?

I signed up for a 6-day, 250km self-supported ultramarathon across Madagascar.

It was a classic case of setting yourself an audacious goal. I trained for 9 months – spending every single Saturday and Sunday bagging long hikes / runs to prepare myself.

The race itself – which I need to write about some day – was insanely challenging and rewarding, and remains my favourite running experience of my career.

At several points I was on the verge of pulling out, but as each day passed and I was still in the game I became more and more determined to reach the finish line.

Despite bringing the wrong shoes (don’t try to run your first ultramarathon in minimalist shoes) and suffering for the whole week, I finished in a respectable middle-of-the-pack position.

Why I Stopped Running Ultras - Stepping Off The Hedonistic Treadmill 3 — 200k into the Madagascar stage race

That race was like a furnace, forging my drive for running crazy ultras.

So what did I do when I got home from running the 6-day Madagascar ultramarathon?

You guessed it.

I signed up for another.

First came Sri Lanka – another 6-day stage race – followed closely by several others (Cambodia, Namibia, and Spain).

I began to pepper in other ultra events in between the stage races, and soon I was running ultras every other month.

Racing To Win

stopping ultras — Running in Sri Lanka. Photo credit: GlobalLimits

During this string of ultramarathons, I naturally got better.

I got faster, my body adapted to the distances, and I developed some strategies for performing better.

In Cambodia, I unexpectedly bagged 1st place male at the end of a 210km stage race.

A couple of months later, I came first in a 100k race in Gujarat, India.

Then I sneaked onto the podium at the 2016 Racing The Planet Namibia race, bagging 3rd place in a field of over 200 ultra-runners – probably my proudest result.

Why I Stopped Running Ultras - Stepping Off The Hedonistic Treadmill 4 — Namibia podium

But the podium spots were a double-edged sword.

The next time I’d toe the start line, I’d just be thinking about the competition – and getting to that podium.

There was an expectation on me – whether from others or just myself – that I was going to do well, and if I didn’t then I’d disappoint.

At the same time, something weird happened – I lost all enthusiasm for training.

In the final 6 months of that period, I barely ran further than 10k during training – I found run training to be dull, frustrating, and unfulfilling.

I justified the lack of training by saying I ran enough ultras that each race was preparation for the next, but the truth was that I was falling out of love with the sport.

Things came to a head on my final multi-stage race in 2016 – another 6-day, 250km race. I spent most of the week trying to defend a 5th place position against another runner (I’ve no idea why), and my slowdown in training meant I was digging deep – and uncomfortable – for much of the race.

After that race, I scuttled home and quietly mothballed my running career. For the first time in 2-3 years, I had no races on my calendar – and was glad.

The Unintended Break

I never had any grand plan to step away from ultra-running, I just knew I needed some time away from it.

Intentionally or otherwise, I found other pursuits. I started hitting the gym more regularly, and going to other fitness classes.

Life changed – my partner and I changed cities, and moved into a small apartment in the middle of Madrid. At the time, access to good running routes wasn’t something I was thinking hard about.

Work got busy. I signed up for an 18-month MBA. And in my free time, I beavered away at building Marathon Handbook and became a certified running coach.

During this period I still used running as a means of exercise and escape – I’d run 5-10k a couple of times a week, maybe do the odd 13 miler to prove to myself I still could.

But frankly, I had no interest in committing to another race.

The idea of another ultra was daunting. Not just in terms of training, but in terms of living up to the level I’d reached previously.

If I went back and ran again, how would I feel if I went from a podium finisher to a middle-of-the-pack runner?

It was easier just to avoid the issue – my enthusiasm for ultras was at a low, so I let sleeping dogs lie.

Beginning Again

That period lasted for a good 3 years.

There were several personal factors that contributed to it’s length.

I became busy with other things that were rewarding.

Running far wasn’t as accessible and appealing as it had once been.

I was a bit gun-shy, not ready to get back on the horse.

But slowly, things have come around.

We moved out of the city to an area packed with trails. I finished the MBA.

Last year, I started to reintroduce regular run training into my weekly calendar. I topped the year off with a marathon, and felt great at the end of it. That feeling of pushing my personal limits was back.

I began doing regular long runs, tentatively dipping my toes back into the water. My biggest concern was pushing myself too far or hard, and losing my enthusiasm.

I scheduled a couple of races onto my 2020 calendar . . . then COVID hit.

In some ways, it’s not been a bad thing for my running journey – it’s allowed me time to re-establish my running base on my own, without the perceived pressure of running events. I’ve started going for weekly long runs. I did a Sober October during which I stuck to a Keto diet. I’m slowly getting ready for more ultras.

The Hedonistic Treadmill

Distance running attracts a certain type of person.

They like to push their boundaries.

They like to suffer for hours on end, to reach some far off goal.

And after that, they love to find some even more audacious goal to bite off next time.

I got caught up in that game – chasing the podium, chasing finishing times – and it slowly sapped my enthusiasm for running.

It eroded the reasons I ran in the first place.

It all became about ego – about beating my previous results, rather than enjoying the run and doing my best.

I could feel it happening at the time, but I didn’t step off the treadmill – and instead it pushed me past my limits.

Now it feels like I’m rekindling that enthusiasm, but with a new mindset.

How to Run Longer: Tools and Techniques to Improve Your Running Endurance

Published on September 20, 2020 By Mia Kercher

How To Run Longer: Distance runners, whether rookies or seasoned vets, often come across barriers, whether physical or mental, as they try to increases their running distance.

It’s very common for runners to reach a plateau, where their body is adapted to run a maximum distance – but is uncomfortable going any further. This can be extremely frustrating for distances runners, rookies or otherwise – leaving them to wonder how to run longer.

When you feel tired, bored, fatigued, discouraged, or even pain, there are tools you can use to combat the issues – and training techniques to mitigate them, allowing you to run longer and farther,

The most important thing is not to give up. Remember, you haven’t reached your limit. You can always run longer.

In this article, we’re going to go through changes you can make – whether in training or in your running strategies – to improve your running endurance and help you run further.

First we’re going to dive into ‘The Wall’, that classic phenomenon that occurs when your body runs out of juice, then we’re going to go through several other physical and mental factors that can affect your running endurance.

How To Run Longer Improve Your Running Endurance

Potential Reason For Maxing Out: Hitting the Wall

When a runner gets to a point where they feel depleted and empty, like the can’t go on any further, it’s called hitting the wall, or bonking.

This happens when your energy stores get depleted. You have a shortage of the carbohydrate glycogen, which causes feelings of fatigue and negativity.

It can happen after about an hour of running if you’re new to distance running. The more experienced you are, the better your body is adapted and the longer it should take before you crash out.

Your body runs on energy from carbohydrates and fats during your training or race. Even if you eat plenty of carbs right before your run, you can still run out around miles 18-20.

(This is very common during marathons, and is probably one of the most important issues to train for).

Many runners wondering how to run longer are simply battling against The Wall.

Beating The Wall Technique #1: Eat Right (Before and During Your Run)

The good news is, as the body runs out of carbohydrates, it takes more energy from its fat stores.

Stocking up on a healthy diet with plenty of carbohydrates and healthy fats will keep your body strong through the run.

Some carbohydrate sources last longer than others:

Beans
Oatmeal
Brown rice
Whole wheat grains

See our recommendations for 11 awesome natural carbohydrate sources for runners!

Accompany those grains with healthy fats such as:

Avocado
Olive oil
Nuts and seeds

It’s also crucial that you fuel during your run, especially during long runs of over an hour.

Many runners also bring along some additional energy sources for the trail.

Nuts and raisins are an excellent natural option since they’ll immediately replenish your body of the fat it needs, plus a little sugar (from dried fruit) for a quick surge.

You can also reach for energy gels, bananas, energy drinks, jelly beans – anything that’s going to give you that energy boost!

Beating The Wall Technique #2: Train For Longer Distances

As well as getting your run nutrition dialled in, the other important aspect of beating The Wall is adapting your body through long distance training.

Performing regular long runs which gradually increase in distance – usually best done by following a training plan – is the best way to get your body adapted to running long distances.

Improves your running economy (essentially your miles per gallon as a runner)

Improves your mitochondria effectiveness – how efficiently your body converts stored fuel to energy

Improves your body’s ability to use fat as a fuel source.

Unfortunately, there’s no magic potion you can drink that will suddenly allow you to run a marathon without distance training.

It’s why so many under-trained runners crash and burn around mile 20 of their marathon.

Becoming a long distance runner – and avoiding the wall – requires a gradual process of increasing long run distances to adapt. That’s the secret of how to run longer!

How to Run Longer: Tools and Techniques to Improve Your Running Endurance 5

How To Run Further: The Physical and Mental Sides

During a long run, there are 2 main areas that fail:

1. Physical

2. Mental

Pay attention to both of these areas since they play equally important roles in keeping up your energy, strength, and attitude while you race.

1. How To Run Longer – Ways to Strengthen Your Physical Health

Try out a few of these methods at a time to find which ones muster your strength during the challenging parts of your run.

Start Slow

Running too fast at the beginning is a sure-fire way to deplete your energy before the end. Even though you’re pepped up and ready to run, keep the pace steady so you have enough stamina to finish your goal.

Use optimal pacing during your run.

For some runners, it’s no problem to keep a steady pace while they move forward. But for others, their pace is pretty haphazard.

Optimal pacing helps you track your speed through the run instead of going faster and slower on a whim.

Do it by downloading an app (Map My Run will update you on your progress and track your time increments) to track. You can also glance at your watch from time to time.

If you track yourself and stay within your set time, you’ll find your energy lasts much longer.

Stop to Stretch or Walk

The inner competitive spirit will tell you to keep running during your entire race. But stopping for a quick stretch or a minute of walking can do wonders to help you revitalize.

In the Jeff Galloway run walk method, he recommends that runners approach their entire marathon by running and walking, to conserve energy and allow time to replenish your stores during the run. Many people have even finished at their best times because they’re replenishing their energy.

After that quick break, you’ll find yourself with a new burst of energy, similar to what you had at the start line.

Drink and Eat

Don’t forget to drink water frequently during your run. Dehydration is a huge energy killer and needs to be taken seriously.

People who don’t drink enough end up having breakdowns during a race. Not having enough water could mean you don’t finish your race, so be sure to take those opportunities to drink (or eat energizing snacks).

Run With Other People

The company of others can motivate you twice as much as running alone.

Be sure to choose someone who is at the same running level as you. If your friend is much faster, you might feel pressure to keep up and use up your energy too fast.

Someone who runs slower than you can hold you back and keep you from reaching your goal speed.

During a race, you can always find someone to keep pace with, even if you’re running alone. Just look for someone who is running at a similar speed.

Stick with them through the race, staying at a relatively similar pace throughout. Use their companionship to help you stay at optimum pacing.

Cross-train

Make sure you have the muscle power needed to run longer.

Simple bodyweight workouts, hill runs, or sprints can boost your explosive power, which will increase your stamina during the long runs.

Vary Your Route

Most people don’t have the nerves to run around the same track over and over again. There’s a reason for that.

Your brain needs new and interesting routes to stimulate and keep the excitement alive.

Use your runs as an opportunity to explore your city (and even nearby cities). Choose routes with great nature, waterfront paths, and beautiful neighborhoods.

2. How to Run Longer by Strengthening Your Mental Health

Running is never purely physical. The mental strain during a run can take its toll, leaving you with discouragement and self-doubt. Use these strategies to strengthen your will power and push you along in the tough spots.

Get Enough Sleep

You may have previously thought sleep was only important for your physical energy, but it has a huge effect on your mental strength too.

The amygdala is the part of the brain that processes emotions. It does the lion’s share of that job during sleep. So sleep deprivation results in emotional instability.

Without that emotional soundness during your run, you’ll lack the ability to pep yourself back up when you start feeling tired or doubtful. So get plenty of sleep – not just the night before you run, but every night during your training.

Build Confidence, One Step at a Time

It’s easy to move quickly from one goal to the next when you’re training for a race. But it’s important to take time to appreciate your achievements regularly.

Some ways to soak in the accomplishment of your goals are:

Treat yourself to a nice meal (*or a beer) after a long run
Post your runs on social media: you can link accounts like Strava to automatically publish
Buy some new gear for your runs
Run in a special place (find a new trail with some gorgeous scenery you’ve never seen before)

Listen to Music

Sometimes we turn on music, only to tune it out as background music. Music holds the power to change moods, so it plays a powerful part in your attitude while running.

If you’re feeling like you can’t run any further, taking a moment to change your music might be just the boost you need. Change the genre or pace of your music.

If you’re listening to repetitive pop, switching to hip hop or electronic music can help your brain quickly switch from one mentality to a fresh, new one.

Pay Attention to Details Around You.

Don’t get so wrapped up in your running form and pacing that you forget to have fun.

Be sure to consciously look around and enjoy watching nature, local neighborhoods, and other people. Notice the smells and sounds surrounding you. Pay attention to little details and enjoy the runner’s high.

here's how to run longer improve running endurance

When you go out of your way to appreciate these aspects of the run, your focus will shift from, “This is so hard; I can’t do this,” to a meditative attitude. That switch might just get you through the rest of a challenging run.

Focus on Breathing

Hitting the wall often happens when your mind latches onto the thought that you’re tired or bored and can’t shift to anything else. I

t soon becomes an obsession and your body will follow what your mind tells it.

If you want to break this mental block, here’s a simple trick that works: count the seconds as you inhale and exhale.

Concentrate on making those seconds even.

Breathe in for 3 seconds, then breathe out for 3 seconds.

It’s a small action but will do wonders in keeping your body strong and confident.

Final Things to Remember – How To Run Longer

No.1 is that long distance running comes with adaptation – gradually increase your maximum distance with long, slow runs.

As you push yourself to run farther, remember that consistency will make a world of difference in your training.

If you decide to cross-train two days a week, make sure you stick with that. Con

It’s ok to change your long run to a different day when you have a conflict, but just don’t allow yourself to skip it.

Reaching your goal distance every week will make a huge impact and ensure that your race difficulties stay at a minimum.

We include these ‘how to run longer’ tips and more in our free marathon training Bootcamp, where you’ll read personal stories and learn all about marathon pace.

Download this free 5-day course and get detailed explanations and help with selecting your training plan.