Think you’re just a 10K runner? 7 ways you can up your distance.

Arguably the most rewarding challenge you will face as a runner is upping your distance. Luckily we’re here to help with expert tips on how to conquer those longer distances and become a Derby Half Marathon hero!

 1. Get to know your distance

Going from running a 10K to a half marathon can seem incredibly daunting – don’t worry we get it! So why not get to know your distance before fully running it?

Try a combination of walking and jogging the distance before you start to fully run. This will give you a better understanding of how you need to pace yourself on your first venture into ‘proper’ long distance running. Plus, it will also get rid of that silly mental block that ‘you can’t do the distance’. Shush – you can!

2. Always run outside

When you have the option – always run outside. It will develop you into a more complete runner ready to tackle varying gradients and tough terrains. Plus, it will get rid of that god-awful sense of boredom that running on a treadmill presents which is likely to make you want to quit.

Outside you’ll be open to numerous exciting obstacles and an abundance of opportunities. Runing free going wherever you wish to go and seeing whatever you wish to see. Discover whilst you run and feel good doing it!

3. Run with friends

‘Friends with benefits’? We’d say so. Running with friends helps you stay motivated and can even help you run faster – but forget about that because we just want to help you ‘up your distance’ for now. So let’s talk about that.

Multiple studies have demonstrated that runners who run in a pair, or a group, experience increased motivation. Your friends will keep you going, especially when your legs start to give up. They’ll carry you toward the finish line and help you achieve half marathon glory – even if it is just through the fear of letting them down.

4. Eat for endurance

Here is one you’re going to love! More running means more food!!! No not scooby snacks or towering sandwiches! We're talking about fueling your body with carbs. As a runner, you should focus on carbs making up 55% to 65% of your calorie intake.

You don’t need to eat a mountain of pasta at every meal, but be mindful of your carb intake to make sure it’s complimentary to your training. Before your long run, try have a carb-based meal to ensure that you have enough energy to cover the distance.

If you find yourself tired, in a low mood or unable to complete your runs; then increase your carbs. Always go for complex carbohydrates such as whole grains, brown rice and oatmeal instead of refined carbs and sugary foods that will spike your blood sugar. Sorry no hot dogs!

5. Add strength training

Just running as part of you training can lead to injury – especially when you are pushing your body to the max by going the extra mile/miles. This is simply because running does not make your muscles stronger. Your body won’t be ready for the strain.

To run farther you should do joint-specific strength exercises – ask a trainer in your gym or ‘Google it’ to help you find running specific exercises.

These should improve your strength endurance. Which basically means your ability to continually perform joint actions, that happen when you run, consistently over a longer distance in the same manner.

6. Change your running routes

Runners love routine and therefore tend to stick to the same training routine. But stop! You’re limiting yourself and trading progress for familiarity and comfort. Spice up your life with new routes to keep your body guessing and progressing.

Plus, a new route can do wonders for your mental strength and ability to keep running. It’s always easier to keep moving forward when your seeing new sites and scenery for the first time each step you take.

7. Think small to finish big

Having very small short-term goals can help with the mental challenges of running longer distances. Your goals can be as simple as, "Run to the next tree" (and then the next tree, and the one after that). As long as it keeps you moving, it doesn't matter how uninspiring your next goal might seem! Think small and you’ll be home before you know it! 

Fancy giving Our DERBY half marathon a go?

Right now our 2019 Derby Half Marathon is at a discounted price of £25*! Returning to our calendar on Sunday 9th June 2019 this is a half you don’t was to miss.

Thousands of elated runners crossed the finish line this year celebrating PBs, fundraising heroics and other fantastic achievements.

Join us in 2019 for more of the same where you will be supported by thousands of cheering and supportive spectators at our new city centre start line. But hurry this offer ends midnight on tonight!!!

ENTER DERBY HALF MARATHON NOW

 

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