Running longer distances can be a challenging yet incredibly rewarding experience, whether you’re preparing for a race or simply aiming to improve your endurance. As you train for longer runs, you might encounter physical and mental hurdles that can make the journey feel difficult.

But with the right techniques and strategies, you can build up your stamina, overcome fatigue, and make running longer distances feel much more manageable. In this guide, we’ll cover practical tips from experts on how to run longer distances and enhance your endurance.

1. Build Up Your Endurance Gradually

If you’re new to running longer distances, it’s important to build your endurance gradually. Don’t try to jump straight into running long distances without preparing your body. Start by running shorter distances and slowly increase your mileage each week. A good rule of thumb is to increase your weekly mileage by no more than 10% to prevent overtraining and injury. Progressive training helps your muscles, joints, and cardiovascular system adapt to the increasing demands of long-distance running. Over time, you’ll find that your body can handle longer runs with less fatigue. Endurance coach Sarah Johnson recommends, “The key to running longer distances is gradual progression. Pushing too hard too soon can lead to injury or burnout. Start with a solid base and build it slowly, week by week.” Incorporate easy, long runs into your weekly routine, and don't forget to schedule recovery days to give your body time to repair.

2. Fuel Your Body Properly

Proper fueling is crucial when running longer distances. Carbohydrates are your body’s primary source of energy during a run, so make sure you’re consuming enough carbs in the days leading up to your long runs. Whole grains, fruits, and vegetables are excellent sources of carbohydrates that will fuel your muscles. Stay hydrated before, during, and after your run. Dehydration can quickly lead to fatigue and cramps, making your run feel harder than it should. Aim to drink water throughout the day and consider sipping on an electrolyte drink during long runs to replace lost minerals. Sports nutritionist Jessica Lee explains, “Carbs are vital for sustained energy during long runs. A balanced diet that includes sufficient carbohydrates will help prevent early fatigue. Also, don't overlook hydration—hydrating properly can make a world of difference in performance.” For runs longer than 90 minutes, consider bringing a small snack or energy gel to maintain your energy levels and keep you going.

Running longer distances doesn’t have to be daunting. With the right approach, you can gradually build your endurance, fuel your body properly, and run with a sustainable pace and technique. These tips will help you push through the physical and mental challenges of long-distance running, allowing you to go farther and feel stronger.