Run long distance by wearing proper shoes, eating and resting adequately, increasing running distance regularly and paying attention to pain. Giving the body what it needs allows a runner to increase endurance and improve speed and stamina.Continue Reading
Distance runners need proper footwear. Shoes should allow the toes room to move without rubbing the shoe or being squished by other toes. Rotate shoes as they begin to show wear, and retire running shoes after about 400 to 500 miles.
Eat a low-fat, high-carbohydrate meal about two hours before running. Avoid high-protein, high-fat foods for at least three hours prior to a run. Don't eat new foods right before a run to avoid stomach problems during the run. In addition to proper fuel, bodies need good rest to recover from long-distance runs. Allow one day of recovery for each mile raced in a competition. Sleep an extra minute each night for each mile run during the week. Without enough rest, bodies can't keep running long distances.
Each week, increase the distance of the run. Distance should increase by about 10 percent each week, but no more. The exception to this rule is if an experienced runner is returning after a break and is running only a few miles a day. Trying to do too much too fast leads to burnout and injuries.
When running long distances, if pain occurs for two days or more, stop running for two days. If pain persists for longer than two weeks, see a doctor. While some pain is normal, training for distance runs with an injury does not improve stamina or speed.