Four years ago, I couldn’t run three miles without walking. Today, I’m training for my first 100-miler with 15 ultra marathons under my belt. Here’s something wild: less than 1% of the population has ever completed a marathon, and only 0.01% have finished a 100-miler. Yet here I am, someone who started long distance running in my 40s, chasing these crazy goals. I began because I needed something big and scary to prove impossible things were still possible. Is that you too? These 85 tips represent everything I wish I’d known when I started.

Building Your Foundation for Long Distance Running

1. Understand your “why” Your motivation is your fuel on tough training days. Take time to write down your reasons for running and revisit them regularly. Whether it’s health, stress relief, or personal challenge, a clear purpose will keep you going when motivation wanes. Don’t skip this one! It’s important.
2. Start smart with your long runs Begin at a conversational pace where you can easily talk while running. Your long run should comprise about 20-25% of your weekly mileage, and increases should follow the 10% rule – never increase weekly mileage by more than 10%. Don’t get too hung up on the stats to start with, but do be mindful of the power of not going out at too fast of a pace and not increasing mileage to fast. Slower is better! Especially when starting.
3. Build your aerobic base Spend 80% of your training time in the aerobic zone (able to hold a conversation). This builds endurance, improves fat utilization, and reduces injury risk – aka, good stuff! Use a heart rate monitor to stay in zones 2-3 during these runs. Most monitors will tell you what your range needs to be when you set up your device and additionally, where you are spending the most of your time during your runs.
4. Develop mental fortitude Practice visualization techniques during training runs. Imagine yourself strong and capable during challenging sections. Keep a training log to track progress and celebrate small wins – they build confidence over time. This is another one that’s easy to skip, but essentially it’s about thinking of yourself as a runner and developing that identity muscle. Stop saying ‘I’m not a runner!’ Or any version of that.
5. Master recovery Prioritize 7-9 hours of quality sleep nightly. Plan easy days between hard efforts, and incorporate active recovery like walking or gentle yoga. Your body adapts and grows stronger during rest, not during the workout itself. This is a truth bomb for many of us and it goes against our natural instinct of those of us who LOVE to grind. I’m so guilty of this too! But, we must prioritize rest. It’s when all of the hard work assimilates in your body.

Advanced Training Techniques

6. Implement progressive long runs Structure your long runs with purpose: start at an easy pace for the first 50%, gradually increase effort for the next 30%, and finish the final 20% strong. This trains your body to push when fatigued and builds race-day confidence.
7. Try back-to-back long runs Schedule two consecutive long run days, with the second run being shorter. For example, 20 miles Saturday followed by 10 miles Sunday. This simulation of late-race fatigue is especially valuable for ultra training.
8. Utilize threshold training Include tempo runs at your lactate threshold pace (comfortably hard) for 20-40 minutes. This improves your body’s ability to clear lactate and increases your sustainable race pace.
9. Experiment with tempo runs Incorporate runs at “comfortably hard” pace where you can speak only in short phrases. These runs typically last 20-40 minutes and help improve your running economy and mental toughness.
10. Incorporate hill training Find hills of varying lengths and grades for weekly strength work. Uphill running builds power and improves form, while downhill training prepares your legs for the impact of long descents.

Essential Gear for Long Distance Running

11. Get properly fitted running shoes Visit a specialty running store for gait analysis and professional fitting. Fleet Feet is all over the country and they do a great job! Replace shoes every 400-500 miles, and consider rotating between two pairs to extend their life and vary the stress on your feet. If you’re using the Strava app, it will give you a notification as to when you hit that mileage.
12. Invest in moisture-wicking clothing Cotton holds moisture and can cause chafing and blisters. Choose technical fabrics that move sweat away from your skin. Look for flatlock seams and test gear on shorter runs before long efforts.
13. Use anti-chafing solutions Apply anti-chafe balm to any areas that experience friction, including feet, inner thighs, and under arms. Reapply during longer runs, and consider using specific products for different weather conditions.
14. Wear a GPS watch with heart rate monitoring Track your effort levels and training zones accurately. Use this data to ensure you’re training at appropriate intensities and to monitor your progress over time. Here’s my take on best watches.
15. Utilize a hydration system Choose between handheld bottles, waist packs, or hydration vests based on run duration and weather. Test different systems during training to find what works best for your needs. I love a waist belt for anything under 10 miles and a vest for anything above.
16. Leverage recovery tools Invest in a foam roller and massage tools for self-myofascial release. Use these tools daily, especially after hard workouts, to maintain muscle health and prevent adhesions.

Fueling for Long Distance Running

17. Eat complex carbohydrates before runs Consume easily digestible carbs 2-3 hours before long runs. Foods like oatmeal, bananas, or toast with honey provide sustained energy without digestive issues.
18. Time your pre-run meals effectively Eat a substantial meal 3-4 hours before long runs, or a light snack 1-2 hours before shorter runs. Experiment during training to find your optimal fueling window.
19. Develop a hydration strategy Calculate your sweat rate by weighing yourself before and after runs. Aim to drink enough to prevent more than 2% body weight loss during long efforts.
20. Experiment with energy gels and real food Test different fuel sources during training runs. Aim to consume 30-60g of carbohydrates per hour during runs longer than 90 minutes.
21. Ensure proper protein intake for recovery Consume 20-30g of protein within 30 minutes after long runs. A mix of fast-absorbing protein (like whey) and slower-digesting proteins (like casein) can optimize recovery. Consider options like chocolate milk, protein shakes, or Greek yogurt with fruit.
22. Replenish glycogen stores post-run Eat a combination of carbs and protein in a 4:1 ratio after long runs. This window of opportunity lasts about 2 hours and is crucial for muscle recovery. Aim for easily digestible foods like smoothies, rice with lean protein, or recovery drinks.
23. Continue hydration after runs Monitor your urine color as an indicator of hydration status. Aim for light straw-colored urine and continue drinking water throughout the day. Add electrolytes if you’re training in hot conditions or are a heavy sweater.

Injury Prevention

24. Warm up properly before runs Spend 10-15 minutes doing dynamic stretches and light jogging. Include exercises like leg swings, walking lunges, and arm circles. Never start a run with cold muscles, especially in cooler weather.
25. Incorporate strength training Schedule 2-3 strength sessions weekly, focusing on running-specific movements. Exercises like squats, lunges, and calf raises build resilience. Don’t forget core work and upper body strength for balanced conditioning.
26. Maintain flexibility Practice dynamic stretching before runs and static stretching after. Hold stretches for 30-60 seconds when muscles are warm. Pay special attention to hip flexors, hamstrings, and calves – common tight spots for runners.
27. Build in regular rest days Take at least one complete rest day weekly. This allows for physical and mental recovery. Use this time for light activities like walking or gentle stretching if you feel antsy.
28. Gradually increase training load Follow the 10% rule for weekly mileage increases. Track both distance and intensity to avoid overtraining. Consider using a training log to monitor your body’s response to increased workload.
29. Learn to distinguish discomfort from pain Develop body awareness to recognize the difference between normal training fatigue and potential injury. Sharp, sudden, or asymmetrical pain should never be ignored. When in doubt, take an extra rest day.

Mental Game

30. Use the “chunking” technique Break long runs into manageable segments. Instead of thinking about running 20 miles, break it into four 5-mile chunks. Celebrate completing each segment as a mini-victory.
31. Develop positive self-talk mantras Create personal mantras that resonate with you. Examples might be “Strong and steady” or “One mile at a time.” Use these mantras during difficult portions of your runs to stay focused and motivated.
32. Practice visualization of success Spend time visualizing successful runs and races. Include specific details like how your body feels, the environment, and overcoming challenges. Make this practice part of your pre-run routine.
33. Stay present and mindful during runs Focus on your breathing, foot strikes, or surrounding environment. This mindfulness helps prevent negative thought spirals and makes runs more enjoyable. Practice being present especially during challenging portions.
34. Embrace the journey, not just the destination Document your progress through photos, journals, or social media. Celebrate small improvements and learning experiences. Remember that every run, even the tough ones, contributes to your growth as a runner.

Beyond the Basics of Long Distance Running

35. Master fartlek training Incorporate unstructured speed play into regular runs. Alternate between harder efforts and recovery periods based on landmarks or how you feel. This builds speed and mental flexibility without the pressure of structured intervals.
36. Practice negative splits Start runs slower than your target pace and gradually speed up. This teaches patience and helps prevent early burnout. Aim to run the second half of your runs slightly faster than the first half.
37. Implement stride work Add 4-6 strides (100m accelerations) to the end of easy runs twice weekly. Focus on form and gradually building speed. This improves running economy and leg turnover without adding significant fatigue.
38. Cross-train strategically Include low-impact activities like swimming or cycling 1-2 times weekly. This maintains fitness while giving your running muscles a break. Choose activities that complement your running goals.
39. Master the art of pacing Practice running by effort rather than pace. Learn to adjust your speed based on terrain, weather, and how you feel. Use training runs to develop an internal sense of different effort levels.
40. Optimize your running form Focus on maintaining a slight forward lean, relaxed shoulders, and mid-foot strike. Film yourself running occasionally to check your form. Small improvements in efficiency add up over long distances.

Advanced Performance Optimization

66. Perfect your breathing technique Practice rhythmic breathing patterns like 3:2 (three steps inhale, two steps exhale). This alternates which foot strikes during exhalation, reducing impact stress. Focus on deep belly breathing rather than shallow chest breathing.
67. Master running in zones Learn to recognize different effort levels by feel. Use heart rate zones during training to validate your perceived effort. Spend most training miles in Zone 2 (conversational pace) to build endurance.
68. Develop race simulation workouts Practice race-day scenarios during training. Include projected pace changes, fueling strategies, and gear choices. Run sections of the actual course if possible before race day.
69. Perfect your running economy Focus on maintaining relaxed form even when tired. Practice running “quiet” to reduce unnecessary movement. Keep your arms and shoulders loose to prevent energy waste.
70. Master elevation acclimatization Begin altitude training (if needed) 2-3 weeks before races at elevation. Sleep high and train low if possible. Increase hydration and adjust pace expectations for altitude races.

Final Race Preparation

71. Create your race-week routine Reduce training volume but maintain some intensity. Get extra sleep and stay well hydrated. Avoid trying anything new in the final week before race day.
72. Perfect your gear strategy Test every piece of race gear multiple times in training. Have backup options for critical items. Lay out all gear the night before and use a checklist.
73. Master starting line positioning Arrive at the starting area early to avoid rushing. Position yourself appropriately based on your goal time. Stay warm with throwaway clothes if needed.
74. Develop your race execution plan Break the race into segments with specific goals for each. Plan adjustment strategies for various scenarios (weather, terrain, fatigue). Write down your race plan and review it regularly.
75. Create your celebration strategy Plan how you’ll document your achievement. Schedule a post-race meal with supporters. Take time to reflect on your journey and set new goals.

Race Recovery & Beyond

76. Plan post-race recovery Schedule easy movement the day after your race. Focus on rehydration and proper nutrition. Get a massage 2-3 days after the event, not immediately after.
77. Master the comeback Take adequate time off after major races (1-2 weeks for marathons, 2-3 for ultras). Return to running gradually with easy miles. Set new goals while your achievement is fresh.
78. Develop your off-season strategy Reduce structured training for 4-6 weeks annually. Try different forms of exercise to maintain fitness. Use this time to address any weaknesses or imbalances.
79. Perfect your progress tracking Keep detailed records of your training and races. Include both objective data and subjective feelings. Use this information to plan future training cycles.
80. Create your support network Build relationships with fellow runners. Join local running groups or online communities. Share your experiences and learn from others.

Continuous Improvement

81. Assess and adapt regularly Review your training log every 4-6 weeks. Adjust your plan based on progress and challenges. Be willing to modify goals as needed.
82. Develop coaching relationships Consider working with a coach for objective feedback. Join training groups for structured workouts. Seek mentorship from experienced runners.
83. Master the mental game Practice visualization before key workouts and races. Develop strategies for managing difficult moments. Build confidence through progressive achievements.
84. Perfect your recovery routine Create a post-run routine that includes stretching, rolling, and refueling. Listen to your body’s signals for rest needs. Balance training stress with adequate recovery.
85. Build lasting habits Make running a sustainable part of your lifestyle. Find ways to balance training with other commitments. Celebrate the journey as much as the destinations.

Remember: These tips are guidelines to be adapted to your individual needs and circumstances. The key to long-term success in distance running is finding what works best for you through consistent practice and mindful adaptation.

In Conclusion

Whether you’re eyeing your first 5K or dreaming of ultras, here’s the truth: every badass runner you see started somewhere, probably thinking they were nuts for trying. I’ve failed hard, won big, and learned a ton along the way. It’s not about being naturally gifted—it’s about being stubborn enough to keep showing up. Now get out there and crush your impossible!