How to start running long distances

Learn how to start running. Runnerswalk gives you the tips that will help you make running a lifestyle.

Although there is a growing tendency for more and more people to choose running as an exercise, many quit after a short time. Why? How will you manage to continue running when your motivation is no longer at its peak? What can you do to make running a part of your lifestyle? There are several steps you can take to achieve this. This article will motivate you to maintain running as an exercise has had tips to help you get started.

You have most likely tried running as a form of exercise before. Maybe you take a jog occasionally now as well but do not quite manage to get into a routine on it. It may be that you want to improve your fitness or that you want to lose weight. No matter what reasons you have now or have had in the past to start running, you may have an idea that running is an excellent way to get in shape.

Why running?

There are many other activities where you can stay in shape. There are many good reasons why you should choose running as a form of exercise.

Research from 2016 shows that the proportion of the population who exercise at least once a week is over 80%. Participation in activities in the last 12 months shows that 39% have been on a jogging trip, but the survey says nothing about the frequency of these jogging trips. This research is positive because the statistics show that the weekly proportion has increased by 20% in the last 15 years.

– Running is not something for me, and running is boring.

You’ve heard the comments before, and you do not have to worry. Running is for everyone.

This is one of the many things about running that is good. You get better condition and shape in everyday life. Running is also an effective way to lose weight. The health benefits are great, and running makes your body more resistant to disease.

An essential key to getting started with running is how to get started. Many people start running with too much intensity and too much exercise. In the worst case, it can result in injuries you never get rid of, at best sore and sore muscles.

Time squeeze

– I do not have time to run, you say.

I understand that. You live a hectic life with young children, work, houses, and leisure activities. It takes its toll. But think about it. You have 24 hours a day, and the week has 168 hours. If you sleep 56 hours and work 40 hours every week, you have 72 hours left. That’s a good deal. Is it possible to use 3-4 of these hours for running? Most likely, yes. Plan your week, and I guarantee you will find time to run!

Affordable exercise

It would be best if you had a good pair of running shoes, shorts, and a t-shirt when you run in the summer. A breathable windbreaker will protect you from rain and wind. In winter, you must have wool inside with a warm training jacket and lined running tights. It’s pretty much everything you need when you go out running. Take your sneakers with you when you travel, and you can work out anywhere.


– I can not motivate myself to start running, you might think.

You’re right; It can be challenging to motivate yourself to start running. I want you to think about the positive effects of running. You will lose weight if you do not eat more than you do today. Quite quickly, you will build up condition and energy, which will also benefit you in everyday life otherwise.


Wait a minute! More energy, you said? – When I have been out running, I have everything else than energy. I’m exhausted and can not do much else that day. You are right. In the beginning, many will feel that way. In the long run, I guarantee you will build endurance. Please be patient.

After running for a while, you will feel stronger and that your endurance is improved. You can run longer without getting tired. It’s a great feeling!

What is essential is that the activity should be pleasurable, and you should not feel that you have to force yourself out to run. If you do not feel like exercising, do not do it either.

Set goals for your run

Think of running as a long journey. The journey has a beginning but perhaps not a clearly defined end. In any case, you have to decide what the goal is. Along the way, you will experience both success and adversity. Take some simple precautions that will ensure that you protect yourself from injuries, experience the least possible hardship, and make running a fun and motivating activity.

When you are out running, you have most likely set yourself a goal of running several miles or a specific stretch or lap. But what are your long-term goals? Is it to get in better shape or lose weight? Maybe both? Maybe you want to complete a half marathon at a specific time or want to qualify for a particular marathon? What is the ideal weight you want to achieve? What do you want to accomplish when you have trained for half a year?

Whatever you want, set goals for what you want to achieve. Setting goals makes running even more motivating. Set your plans now.

All this sounds good, but how do I get out and about? The first thing you need to do is get on your feet, put on your training clothes and running shoes, and get out. You heard me. I say out because it may not motivate me to stomp on a treadmill in a crowded gym. All respect to those who run on a treadmill, I did it myself for more extended periods, but it is more motivating to run outside, even in winter when it is cold outside. Once you are out, it does not matter if you walk or run.

Run or walk for 10 minutes

Keep your legs going for at least 10 minutes. At that time, you have started the heart pump, and the body begins to raise the temperature. Everything goes easier. How do you feel after 10 minutes? Have you had enough, or do you manage to do more? If not, here’s a new product just for you! Go or jog home with a clear conscience! Pat yourself on the shoulder and say Good job! Can you run another 10 minutes? Does! Use this rule to feel how you feel after ten minutes of activity.

Gradually increase the amount of running

Unfortunately, many people get a brutal first encounter with running. Think about it. You certainly know of someone who has started way too hard, without a gradual increase in the amount of exercise from the start. Maybe you have experienced it yourself. Do not fall into that trap. Promise me that.

You need time to get used to the strain of running. You are eager and want to run more. Everything goes smoothly. Be careful and do not be tempted to increase the intensity and amount of exercise too much. Many people recommend an increase in the amount of training of 10 percent per week.
In many cases, it is far too much. Listen to your body, and you will when enough is enough. Think about it. If you have not run before, or may not have run in 5, 10, or 15 years. An excessive increase in the amount of exercise will shock the body, increasing the risk of being injured. If you increase the amount of activity by 10 percent every week, you will most likely incur injuries, or at best, overload your thighs, calves, and other muscles you use when you run. You do not want that.

Hurry slowly

Hurry slowly. You have to run for several weeks without increasing the amount of exercise. It is also not unlikely that you will need to reduce the amount of activity. Taking it easy in the beginning increases the chances of continuing to run and not giving up after a few weeks or months. Too many people stop running because it is a painful experience, literally. But not you.

Lose weight

You may feel that you are too heavy to run. Have a consultation with your doctor if you are unsure if you can start running. It is perhaps even more critical to plan your run when you are overweight. Each time your foot lands on the ground, it involves a load of 3-4 times your body weight. If you weigh 80 kg, that means a load of 240-320 kg for each step you take! Even for a person who is ‘normal weight,’ it is a considerable burden. These are approximate figures and not scientifically based. Nevertheless, there is a strong indication of the enormous strain your legs and body are subjected to. And what if you weigh maybe twice as much?

Start walking before you start running. If you do not eat more than you do now, you will lose weight with 2-3 walks a week. Eventually, you can alternate between walking and jogging. Listen to your body! Do not let obesity prevent you from starting running!


What you eat is essential to you as a runner, and a healthy diet is preferable. That said, that does not mean you should eat fish and vegetables for the rest of your life, even if it’s an intelligent thing to do. You can eat chocolate and cake now and then but stay away from soft drinks, juices, and sweet yogurts.

Yes, you should eat vegetables, fish, chicken, eggs, whole grains, fruits, and nuts, but you must not become a fanatic. It is not realistic to get rid of all your habits overnight, and most likely, it will never happen. Still, it is a habit you should consider getting rid of, and that is to stop drinking soda, juice, and other sweet drinks. You should only drink sweet drinks when you run long distances.

Prevent injuries

You may already be aware of the risk of injury when running. Unfortunately, many runners suffer injuries. A study in Sports Medicine shows that the annual incidence of injuries is between 35 and 56%. Although this study is old, there is reason to believe that there is still a high incidence of injuries among runners. The study further shows that 75% of the injuries are caused by repeating the same type of movement, indicating one-sided and little varied training.

Does this mean you are at high risk of injury? Not necessarily. You can train in a way that prevents injuries. What makes me an expert on this? I am not, but I have been injured due to one-sided, little varied training, and I have learned a lot from this. It has been a hard lesson to learn. I will not let you make the same mistake, so listen to what I have to say.

Vary your workouts. It is more motivating and crucial to prevent running injuries. You can supplement your training with alternative forms of exercise, such as swimming, cycling, and cross-country skiing. Varying the running training will also be injury-preventing. You can do this by conducting running sessions of varying intensity. Running in hilly terrain and running on softer surfaces is also good. When you run at different speeds in hilly terrain, running the same stretch, for example, on asphalt, over and over again can have a preventive effect.


Do you have any illnesses that indicate that you can not start running? Do you have injuries? What level are you in shape? Be honest with yourself. It is a common beginner’s mistake to overestimate your form. As mentioned, long-term, chronic injuries can be a consequence of this. You do not want that, and I want to help you avoid just that.

If you are a complete beginner, you start with two 2-3 km training sessions every week. Alternate between walking and jogging. After completing these sessions, you may feel that this is far too little. I understand that but remember to hurry slowly. You will not be harmed! Once you have completed these 4-5 weeks sessions, you will know more about how your body responds to the training. If you get pain in the thighs, legs, feet, or anywhere else on the body, and the pain does not disappear, stop! The rule is that if you get hurt during an activity, then you have to stop. You will not be harmed. Maybe you need to go to the two sessions the following week, or you need to let your body rest until the pain is gone.

Ways to practice running

Below you will find various forms of running training that you can add to your training program.

  • Quiet long walks
  • Quiet race
  • Speed ​​play
  • Downhill race
  • Speed ​​racing
  • Interval training


You must get enough rest between training sessions, especially when you have completed interval training, pace training, and other types of hard running training. Your body needs time, too, among other things, to repair muscle fibers after a hard workout. After such training sessions, you should have a minimum of 24 hours of rest, preferably 48 hours.

Easy long runs

Easy long runs are a great way to build endurance. Even if the trips are to be slow, it is essential to vary the pace. How far you should run on long trips depends on what form you are in. If you are a beginner, you should not run more than 5-6 kilometers. If you are fit, you can easily do 10-15 km. Listen to your body. It tells when enough is enough. For easy running, the same applies, only shorter.


Fartlek is an excellent form of training where you vary the speed through a training session. Start calmly with short and long speed-ups along the way. This type of training should be within your comfort zone, not too hard, but not too easy either.

Downhill running

Downhill running is an effective way to strengthen the thigh and calf muscles. Find a hill with a steady slope, which flattens out towards the end. Run at a fixed pace up, with a leisurely jog down again. 5-10 repetitions.

Choose the right running shoes.

An old quote from the Bible says that the body is your temple (Corinthians 6:19). For runners, it could just as quickly have been ‘The feet are your temple.’ What you have on your feet when you run will be crucial. For now, you can forget what you have heard about barefoot running and running shoes with minimal cushioning. So-called experts disagree on whether wearing regular running shoes or barefoot running is the best option when running.

Which shoes should you choose when you start running? Retailers of running shoes like to tell us that you have to test whether you have normal pronation, whether you Overpronate or Underpronate. Then have to choose from a large selection of running shoes, and it is not always as easy for beginners.

Research shows no need for specially adapted running shoes for those who pronate. The researchers followed 927 healthy people with different foot positions for one year, and everyone was given a neutral running shoe. Research has shown that over-or Underpronation does not increase the risk of injury when running. This is good news for runners who pronate, as they can buy regular running shoes.

My advice to you is to wear fully cushioned running shoes. Stories about how barefoot running solves any problem related to running injuries, you need to bring a pinch of salt. Such stories are highly subjective, and it would be wrong to generalize and say that it is the only solution to any problem related to running injuries. Understand me. There are certainly runners who have gotten rid of injuries when they have switched to barefoot running, but it can be a double-edged sword to experiment with this. You run a significant risk if you switch to barefoot running to get rid of injuries and risk incurring even more injuries.


Running gives you many benefits, but it can be an unpleasant experience for many if you do not plan and think through several things in advance of the training.

Running gives you health benefits. You strengthen your immune system, muscles, and bone structure, and research also shows that running can prolong life. Running outdoors can provide you with fresh air and fantastic nature experiences.

Running can, for many, give a downside as well. If you start too hard, with too high an intensity and amount of training, you can, in the worst case, risk incurring injuries that you will not get rid of. Poor footwear helps increase the risk of injury. At best, you get sore and sore muscles and can contribute to the motivation to run falling.

If you let your body decide and have a natural progression concerning how much you run, you increase the probability that you will also continue running. Vary the intensity of the running sessions, and always let the body recover after the training session. Hurry up slowly, and you will get your reward. Running shall be fun!

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