Increase Running Distance Without Fatigue

Have you ever set out for a run only to feel completely drained halfway through? It’s frustrating, right? Let’s talk about why most runners hit that wall and how you can push past it without feeling totally wiped out.

As a runner, increasing your running distance is crucial if you want to improve your endurance and overall performance.

It's not just about running further, it's about being able to maintain your pace and finish strong. 

So whether you're a seasoned marathon runner or just starting out, being able to increase your distance safely and efficiently is a key to reaching your running goals.

So, how do you actually increase your running distance safely? 

How do you start to get the benefits of running further each week without the risk of being sidelined due to an injury?

What can you learn from me that will prevent you from becoming another running statistic who stops running after just a few months or gets burnt out during their training?

The key to increasing your volume is to do it slowly and gradually over a long period of time.  

While you are taking the time to do this, it will also pay for you to run at a slower overall pace for most of your running in order to give your body plenty of time to make the adaptions that it needs to in order to get stronger.

Remember, increasing your distance is a process that takes time, patience, and practice. 

Don't try to do too much too soon, or you'll risk injury or burnout.

It all starts with a solid warm-up. You want to get your blood flowing, loosen up your muscles.

This will help prevent injuries and prepare your body for the run ahead. 

So be sure to spend 5 or so minutes before each run doing this.

From there, it's all about pacing yourself. 

You don't want to start out too fast and burn out halfway through. 

Instead, focus on finding a comfortable pace that you can maintain for the entire run. 

As you get more comfortable, you can start to gradually increase your distance.

 As you're running, pay attention to your body. If you're feeling tired, it's okay to slow down or take a quick break. The goal is to make progress, not to push yourself to the point of exhaustion.  

One of the most important things to keep in mind is gradual progression. You can't just wake up one day and decide to run 15 kilometres, especially if you're only used to running 5 kilometres. Your body needs time to adapt, so make sure you're giving yourself time to gradually increase your distance. This will help your body build up its endurance and reduce your risk of injury. 

The method that I use when I am coaching all of my clients and athletes is the 5 – 10% rule. This means that each week I will increase their overall running volume by between 5-10% depending on where the client is currently at.  

Here's an example of what this might look like in practice. Let's say you're used to running 5 kilometres, three times a week. 

To increase your distance, without too much risk to injury, you might try adding an extra 500m to each run per week until those runs get to around 7 – 8 kilometre’s.

Then when you get to the maximum time that you want to run on each of those days, you can then look at adding in an extra day with just 3 – 4 kilometre’s and then build up that one day.

This might not seem like a lot, but trust me, it adds up. Over time, you'll be running longer distances without even realizing it.

Now that you know the general idea of increasing your volume, if you are now ready to find out the specific ways in a detailed format where I actually breakdown how to better increase your weekly running volume and your single run distance without to many problems occurring, just type DISTANCE in the comments and I will send you the link for my free website training video. 

So, what do you do when you have a day where you just have nothing in you feel like it is a real battle to get your run done? 

You know, the run where you suddenly feel like you can't take another step, and you just want to stop.

First, take a deep breath and assess the situation. 

Are you hydrated? 

Have you been fuelling your body with the right foods? 

Are you pushing yourself too hard? 

Once you've identified the problem, you can start to make adjustments. 

Slow down, take a break, or try to find a second wind.  Remember, it's okay to take it slow sometimes.

Often when this happens to me, and yes, it happens to even seasoned runners and those of us that are training on a competitive level, I just like to stop running and then do a walk for about 3 – 5 minutes and then start running again. Sometimes I will actually do a full stop, take a few minutes just to reset my self and then start running really slowly. 

As a Running Form & Technique Coach,

It is a passion of mine to take you on a transformational journey for you to become the best, confident & strongest runner you can be and by following the steps outlined in this video, you'll be able to start running further each week and start to really transform your long run each week to be an enjoyable, fulfilling experience.