How to run long distance fast without getting tired? [2023]

Running fast is a very big challenge for lot of runners.

And if you want to run longer distances faster, then it is even a bigger challenge.

However, if you want to do it anyway, then read this entire “How to run long distance fast without getting tired” post

But if you want so quick and easy tips then read 15 tips to run faster and longer

Best of luck with your challenge!

How to run long-distance fast without getting tired?

Running long distances is no easy feat.

And you are taking on a bigger challenge if you want to run long distances fast without getting tired.

Here are some actionable steps that will help you to achieve your goals:

1. Carb is your friend

The fitness industry is weird.

They will almost always tell you that carb s bad.

Well, that was a couple of years ago.

Now the industry is telling carbs are good sometimes…

Let some more years pass and you will hear carbs are the most effective way to loose weight…

So, don’t listen to such news and get your thinking cap on.

I’m an advocate of healthy diet and I always tell my friends to include a portion of carb in their meals especially if they are going for a strenuous workout.

Why?

At that point of time, your body will need quick supply of energy.

And no amount of protein will help as they are slow to get digested and will release the energy slowly.

However, if you eat carbs before a workout, your body will easily convert it to energy and you will always workout with maximum efficiency.

Action tip: Eat an apple or a banana 10 – 20 min before going for a run. This will ensure that energy store is always full and you can tap on it whensoever is needed.

Also, if you are trying to lose weight, have a banana or apple within 20 min after your run. At that point of time your body is in fight or flight mode.

It will need a lot of energy to burn. So, turning to carb is the best way possible to fuel your body.

2. Get the perfect running shoes

Running shoes are you most important workout gear. Without a proper running shoe you will never be able to go much far.

I love Brooks Ghost 11

They have a very good shape and a decent amount of cushioning. Also, the cater to feet problems like plantar fasciitis.

However, blindly following my advise will not take you far.

You should know what your foot’s need are and how to select the best running for your feet.

Here are some articles that will help you to do just that.

• 10 tips to choose the right shoes for your feet
• 6 Best Running Shoes For Bunions
• Best Cushioned Running Shoes
• 10 Best Running Shoes For Heavy Runners

If you are looking for some cheaper alternatives, then these running shoes will be the best: 

• Best running shoes under $70
• Best cheap zero drop running shoes

3. Stretching before and after

Stretching is very important. It loosens up your muscles and gets you ready for the upcoming exercise session.

Also, since the muscles will not get a sudden shock, you will be able to run injury free for a long period of time.

Here are some stretching exercises that you can do just before going for a run.

These will keep your knees and hips protected.

Also, once you have finished your running, make sure you stretch again.

This will release any kind of tension that may have built up and will keeps your lower body in great shape.

Try these exercises for post-run stretching.

These are simple enough exercises and will hardly take 2-3 mins in total.

However, you will have immense long term benefits.

4. Take care of your hips

Running is a full body workout. To run efficiently all parts of your body should have a synchronized movement.

Also, they should be in good condition especially your hips and legs.

Your mobility will be restricted if you have a stiffer hip or have any kind of hip injury.

And many runners every year give up running because of their hip pain.

Majority of their issue stems from having weak hip flexor muscles. You can avoid most of the problems if you focus on strengthening your hips

Here is a complete tutorial of Hip Flexors Strengthening For Runners

Fig. Major Hip Flexor Muscles (Source: Wikipedia)

Hip Flexors are made up of the below major muscles:

5. It should be Time Bound

You must set goal. You goals must be something achievable and time time bound.

Be very specific with your goals.

Also, don’t set goals like running a marathon next month if you are just starting out.

You will end up frustrated.

To check how to calculate your base mileage and how to set an actual running target you need to use the below formula:

T₂=T₁×(D₂÷D₁)^1.06

Check how to use the formula to take your running to the next level.

You will also have a downloadable workbook here.

Also, if you want to get more examples of running goals or how to set them properly, you can check the below articles:

• How to set SMART running goals
• Running goals for beginners

6. Run with music

If you want to run longer and faster you have to let your body train for that.

Your mind is the first one to give up. So, while training your first job will be to distract your mind.

And what else can distract your mind other than music.

Create your own play list and run with it.

If you are trying to run faster then add some upbeat music. 

Also, if you are currently running for say 10 min at a stretch, create the playlist of total duration 12-14 min.

This will push you to stay on track longer.

Also, if you still need more tips check out this article: 

• 15 tips to run faster and longer

7. Use treadmills for variation

No matter how much you love running, at times it may get very boring.

Getting ready and going out can be daunting.

So, to keep on track with your training plan, add some variations in your running.

I sometimes use treadmills just to have some variation.

But I also know that many people hate running on treadmills.

It feels like you are running in a rat race. You are running and running, but you are going nowhere.

Here is an article just for you: How to make running on treadmill fun?

8. Gradually increase speed

When you are starting to run, start off slowly.

You and your body is not used to running. So, give both of you some time to adjust.

Starting off too fast will exhaust you out and will make you quit early.

So, your best bet with sticking to the training plan is to start slow.

This will help you get adjusted and you will be able to improve more rapidly.

I always find improving in seconds work best.

For example, if I’m running for 10 min continuously, I’ll try to increase it by 30 secs.

Once I get comfortable with that, I’ll try to increase my run time by 30 secs more.

Initially, when I started, I tried to increase my run time by 50% and I failed miserably.

But this plan works for me. Try it out and I’m confident that it will work for you.

9. Learn to breathe properly

Breathing is the next important thing in running after your legwork.

If you don’t know how to breathe properly, you will never be able to run longer distances.

You have to do some testing with different rhythmic patterns, using nose breathing, chest breathing, or both.

This will help you to find the exact thing that works for you.

Also, learn about the mistakes that a beginner runner makes so that you can avoid them to run much more efficiently and faster.

This article will teach you how to breathe properly, step by step: 8 Essential Breathing Tips For New Runners 

10. Take proper rest

If you think, training is the most essential part of running, then think again.

For me proper resting is the more important than training.

Training will wear you out. You will develop a lot of wear and tear. 

If you continue to train without resting, these minor wear and tear will become full blown injury.

And once you get injured, you will take a longer time to recover.

Also, this means, you will have to stop your training until your recover completely.

It is much better if you take rest in between training.

This will help you to recover faster and you will not have to stop our training at any point of time. 

 Also, this means, you need to sleep for at least 6 hours in a day. (No cheathing please…)

11. Eat a proper diet

“Battle cannot be won empty stomach”- Unknown

If you don’t fuel your body properly, you will not be able to endure the training.

And if you think you will be avoiding carbs completely, well think again.

They are a part of your healthy meal. You cannot eliminate it completely and think to have a balanced diet.

They are especially important in the beginning and at the end of our exercise.

Also, eat more of lean protein like fish and chicken. If you are a vegetarian, improve your legume intake.

And include some fresh salad and fruit in your diet. 

12. Keep yourself hydrated

Without water you will end up getting tired more easily.

So, keep yourself hydrated throughout your workout.

A small sip will go a long way. Don’t gulp down lot of water fast.

This will hamper your overall efficiency.

Conclusion

Running long distance fast is a dream of every runner.

But to accomplish it you will  have to commit to the journey.

Without that you will not be able to accomplish your goals.

Also, keep in mind the above tips.

This will ensure that you run longer distances faster.

References

https://www.verywellhealth.com/the-hip-flexors-definition-3120388

https://www.runnersworld.com/training/a20859327/why-cant-i-run-faster/

https://greatist.com/fitness/25-ways-run-faster-now

https://www.active.com/running/articles/7-ways-you-can-run-faster-in-your-next-race

https://www.wikihow.com/Run-Faster

https://www.womenshealthmag.com/uk/fitness/running/a708043/how-to-run-faster/

http://www.superskinnyme.com/how-to-run-faster.html

https://www.jennyhadfield.com/improve-runnng-speed/

https://woman.thenest.com/run-faster-two-weeks-stepbystep-2933.html

https://www.livestrong.com/article/184920-how-to-sprint-faster-in-a-week/

https://blog.strava.com/en/train-for-your-fastest-mile-13812/

https://www.irishtimes.com/life-and-style/health-family/fitness/want-to-run-faster-here-are-some-simple-and-quick-tips-1.3307240

https://www.rei.com/learn/expert-advice/speed-training.html 

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