How To Run For Longer - 6 Unexpected Tips

Running longer distances is a goal that many runners aspire to achieve, whether they are new to the sport or seasoned marathoners.

The allure of covering more ground, pushing personal limits, and the sense of accomplishment that comes with longer runs are all powerful motivators. With the rise of ultrarunning in recent years, as well as the popularity of marathons, the goal of running for longer periods has become more desirable.

However, increasing endurance can often seem like a daunting challenge. I've been there before. Going to the next level in terms of distance, or duration, is a big step that takes persistence.

Many runners find themselves hitting a plateau, struggling to push beyond a certain distance without feeling exhausted or risking injury. While traditional advice like gradually increasing your km's each week, and maintaining a healthy diet is important, there are also unexpected strategies that can make a significant difference in your ability to run longer.

I had a conversation with a friend who had just recently gotten into running. He was following a generic ultra-running training program and he went from doing a few casual runs a week, to running 75-80km weeks.

You know exactly what happened.

Injury struck. He didn't get anywhere near running in that ultra event.

In this article, we’ll explore six unconventional yet highly effective tips to boost your running endurance.

These might not be your typical recommendations—some may surprise you, but each is grounded in the practical experience of runners who’ve successfully extended their distance.

In fact, we put the question out in our Strava community. These tips are from runners that have been there, done that.

From using a simple tennis ball to control your pace, to the mental benefits of mindful running, these tips are designed to help you think outside the box and break through those endurance barriers.

Whether you're training for a marathon, looking to improve your overall fitness, or just want to enjoy longer, more comfortable runs, these tips can provide the boost you need.

And I hate so sound like your high-school sports teacher, but it's important to enjoy the process. You're going to need persistence and patience, and if you're dreading getting up in the morning for a long run, it's gonna' be hard.

Tip 1: Tennis Ball Pacing

One of the simplest yet most effective ways to control your pace during a run is by using a tennis ball.

Wait, did you say a tennis ball? Yep!

Pacing is a skill that many runners overlook, or never fully grasp.
Often, getting caught up in the excitement of a run and starting too fast. We've all been there. It's been my downfall many, many times.

This can lead to burnout and fatigue before the end of the run.

Or worse, you completely cook yourself too early and have to make an embarrassing call to get picked up in a random location too far from home (again, been there!).

By incorporating a tennis ball, you create a physical reminder to stay mindful of your speed. The act of bouncing the tennis ball as you run forces you to focus, helping you maintain a steady and controlled pace. This can be especially useful in the early stages of a long run when adrenaline is high, and the temptation to speed up is strong.

The premise is simple. If you can't comfortably bounce that tennis ball with one hand as you're plotting along, you're running too fast.

And if you're like me, someone who gets distracted (or bored) easily, it can add a bit of spice and entertainment to your long run.

Over time, this simple practice can train your body to run at a sustainable pace, conserving energy and allowing you to comfortably extend the distance you can cover.

Tip 2: Run with Friends

Running with friends or in a group can be a game-changer when it comes to extending your running distance.

The social aspect of running with others brings numerous benefits that go beyond just the physical. Running alongside others provides a natural boost in motivation and energy; it’s much easier to push through tough moments when you know you’re not alone.

Additionally, running in a group helps with pacing. You can align your speed with the group’s pace, which can help you avoid the common mistake of starting too quickly or slowing down too much.

Run clubs are perfect for long group runs.

My local run club has started doing a weekend long run. The numbers are great because love running with others. The camaraderie of group running also adds a fun element to the workout, making the km's fly by faster than they would if you were running solo.

Whether you join a local running club, set regular meet-ups with friends, or simply find a running buddy, the collective energy and shared goals can significantly enhance your running endurance.

Tip 3: Train by Heart Rate

If you're on Strava, you may have seen running posts from your friends with a caption like 'Zone 2 Run'.

You might be thinking, what on earth is a zone run.

The heart rate zone refers to the intensity level of your workout. It's essentially a reflection of how hard you're working, and how fast your heart is pumping. There are six levels of zone training.

Training by heart rate is a powerful method for improving your running endurance, allowing you to optimise your effort and avoid overexertion.

Instead of focusing solely on pace or distance, heart rate training emphasises maintaining a steady effort level that is sustainable over long periods.

A common target for building endurance is to keep your heart rate around 150 beats per minute (bpm) or lower. When I started my own training by heart rate, it was awful.

I felt like I was going so slow I could've just been walking. But that's part of the mental battle. Being comfortable with your pace. It takes time, and you will build it up through practice.

This approach not only helps you run longer but also minimises the risk of fatigue and injury.

Tip 4: Mix Up Your Training

I am a massive advocate for mixing up your training. Not only from a physical performance perspective, but also for your mental health.

Sticking to the same flat routes and steady paces every time you run can lead to plateaus and even overuse injuries.

By incorporating different types of workouts, you challenge your body in new ways and build strength that translates into better overall performance. Try adding hill runs to your weekly routine to build leg strength and improve cardiovascular fitness. The resistance provided by hills makes your muscles work harder, which can increase your stamina over time. Additionally, interval training—alternating between periods of high-intensity effort and recovery—can boost your speed and endurance.

Not only that, but cycling, hiking, strength training are great alternatives that work around your running program.

Love playing tennis? Great. Add it to your program. You're probably going to strengthen your ankles, knees, improve your agility and possibly more importantly than anything, it gives your training an enjoyable change up.