Last Updated: January 30th, 2021
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 distance 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.
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
I love Brooks Ghost 11
They have a very good shape and a decent amount of cushioning. Also,
However, blindly following my
You should know what your foot’s need
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:
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:
- Psoas major muscle
- Iliacus muscle
- Rectus femoris muscle
- Pectineus muscle
- Sartorius muscle
There can be three levels of damage to your hip muscles:
- Grade I or mild
- Grade II or moderate
- Grade III or severe
Here are some symptoms to watch out for:
- Mild pain and pulling
- Cramping and/sharp pain
- Difficulty in walking
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:
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:
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:
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 breath properly
Breathing is the next important thing in running after your legwork.
If you don’t know how to breath 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 efficiently and faster.
This article will teach you how to breath 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.
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.
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
Yoga For Runners can be very valuable too for strength training. However, which poses to practice is the question. What I found is a long-time yogi is that the below set of exercises will help you the most. These strength-training yoga poses will improve your hip...
1-mile run or smile run...You are not running too long, not dropping dead at the end of the run, and you have the stamina to smile. And it is not that you are not benefitting from it. Now isn't that a reason to smile! Even a mile run can make a huge difference... How?...
Elliptical workouts are very effective for mimicking the running motion. It is also very beneficial for runners who are recovering from injury or working on let's say their stride rate. Also, it can be a very beneficial cross-training and a good break from their daily...
Resistance bands are everywhere these days. They are affordable, they are portable and they can replace your whole gym. Quite literally...Almost all exercises that requires a gym equipment can be done with a resistance band. But then again, can this be used by...
How To Warmup Before A Run? If you are not sure what counts as a warmup and what you can do as a warmup before running, then read on…
The 14 Squat Variations Every Runner Should Do For Better Performance. These squat exercises are for runners who want to improve their running speed, endurance and want to run injury-free. Find out what are the types of squat exercises that runners should perform?