Long distance running is a great way to stay fit and it can be great fun to train for a target such as a marathon. Here are three ways to help you improve your overall cardio and get you closer to a long-distance running goal.
Build up to longer, slower runs gradually
When you’re working towards a running goal it can be tempting to try and cram as many miles in as possible, or to try and work on your speed at every chance you get. But this will likely lead to over-exhaustion and perhaps even injuries which will set you back. Instead, it’s better to build up gradually to longer and very slow runs that feel easy but accustom your legs to longer distances, whilst also developing your cardio fitness.
Do occasional interval training
It’s good to work in some occasional high-intensity training to complement your long-distance training. This could involve getting on a running track and running a lap at a fast pace, and then resting. If you repeat this process 4-5 times, that will be a good way to make some big improvements to your speed and overall fitness. It’s important however to not do more than 1 or 2 speed sessions per week if you are new to running.
Do cross-training
A great way to develop your cardio fitness and long-distance running performance whilst reducing your injury risk is to do other forms of exercise. Swimming is great as it is very low injury risk, whilst cycling is good for developing your leg muscles.
