5 Tips to Physically and Mentally Train to Run Longer

Whether you lace up your shoes and jog recreationally or are preparing for a race, nearly all runners hit the road or the treadmill with an endpoint in mind. A specific time or distance is almost always the goal, and many of us strive to master how to run longer or further.

If you’re just getting started, know that you’re not in this alone: “My introduction to longer distance running was timed runs through the Peloton App. I started doing 20-minute runs, then slowly moved up to 30- and 45-minute runs,” explains Peloton instructor Hannah Frankson. “I taught my first 60-minute run almost 9 months after becoming a Peloton Tread instructor, and it was the first one I'd ever done.”

Hannah’s now a huge fan of training for time. But what does that mean, exactly, and how does this differ from training for distance? Read on for the scoop from fitness experts, plus score tips about how to get your mind right for the long run(s).

What Are the Benefits of Training for Time vs. Distance? 

Training for time involves setting an objective that’s related to minutes spent moving. A runner who’s training for time might set out to run for 10 minutes at first, for instance. Training for distance entails planning to run for a set range, such as two miles.

What Are the Benefits of Training for Time?

Training for time is gaining speed as a popular modality. Here are a few reasons why:

You Might Feel Less Pressure

If you tend to have a competitive streak, running for distance may put you at risk for feeling conscious of how fast you run a certain distance, which is rare when running for a specific time. It’s often easier to listen to your body when running for a set time, adds Heather Baker, a doctor of physical therapy at Swedish Hospital—Endeavor Health in Chicago. “During that time, you can play with variable levels of effort, like pushing the pace or playing with incline. This will allow you to better understand what different types of efforts feel like and how long that effort can be sustained,” Baker says, without feeling like you’re “racing” with the person on the next treadmill or jogging around the same park loop.

You Can Find Your Pace

Whether you’re a new runner, beginning a new training cycle, or returning from injury, running with a time goal often alleviates some pressure, confirms Brenna Kelley, a doctor of physical therapy at FYZICAL Therapy and Balance Centers in Bristol, Connecticut. You may not run three miles as fast as you did last week or last year, and that’s okay: Research suggests that consistently running for just five to 10 minutes per day at a pace that feels comfortable to you is enough to reduce mortality risk. “It’s often more attainable for me to complete a 20-minute Peloton run on a day I don’t feel like running than going for a two-mile run,” Kelley says. “Trying to maintain a certain pace per mile may lead to injury if your body is not ready to move at that pace. Running at time intervals that push you is a good way for a runner to establish what pace is appropriate for their body right now.”

It’s Ideal If You Have Limited Time

When running for time, you know exactly how much space to carve out in your calendar to make your physical activity goals a reality. “With a busy schedule I don’t always know that I can fit a four mile run in, but I know I have 40 minutes to get a workout done. Running for time, whether it’s 20 minutes or an hour eliminates the excuse that I am too busy to fit it in,” Kelley says.

What Are the Benefits of Training for Distance?

Training for a particular distance is a great fit for some runners. 

It Can Get You Race-Ready

If you’re training for a race, such as a 5K or marathon, you’ll want to prime your body to feel comfortable traversing that distance—and prepare your brain so it’s confident that you can do so. Plus, most training plans for races are usually prescribed on a distance basis. “As you travel through a race course, there are distance markers that mark each mile, so understanding how you feel at mile one, five, and beyond during a training run will help with understanding your pace and effort when you reach these markers during the race,” Kelley says. “Completing training runs for X number of miles at your expected race pace will give you a sense of confidence that you can replicate on a race day.”

You’ll Be Able to Track Progress Easily

Although you can also note minutes run, many runners find that distance progressions are easier to track by the week or month. A digital step-tracking tool (which many smartwatches and phones have these days) makes this easy to automatically monitor and review, no journaling required.

5 Tips For How to Run for Longer

Our experts agree that for most individuals who aren’t training for a specific event, running for time is a wise strategy. But before you start your timer and hit the road or the Peloton Tread, it’s important to study up on these pro tips about how to run longer—and do so safely.

Carve Out Time for a Warm-Up and Cooldown

Allow for extra time before and after your run time to warm-up and cool down, plus to build in some bonus wiggle room, Hannah advises. 

“You never know what is going to happen on your run and it's worth giving yourself the freedom of time instead of feeling like you are squeezing a run in a really small time gap in your day,” she says.

As for that warm-up, Kelley is keen on dynamic stretches to prep for stride success, and notes that “this is imperative to reducing injury risk. This includes dynamic hip and hamstring stretching, heel/toe walks, skipping, and jogging before moving into any run,” she says.

Then after you hit the goal minute mark, walk for five minutes then crank out these cooldown exercises.

Add Time Gradually

The most crucial factor for workout sustainability (aka your ability to stick with it over the weeks and months ahead) and injury prevention: don’t progress too fast. 

“Going from 30 minutes to 45 minutes is 50 percent extra time. The increases need to be smaller,” Hannah confirms.

Generally, a 10 percent increase per week is safe and well tolerated, according to Baker. This means if a person is currently running 10 minutes per day, they can safely ramp up to 11 minutes next week. Continue to add 10 percent more time each week as strength and endurance improves, Baker explains, or until you’re at your goal duration. Keep in mind that walk or jog intervals interspersed throughout the run can also be beneficial for beginners, Kelley continues.

Tune Into Your Body

Pacing should be comfortable and the effort should be consistent, Baker says. Every so often, check your time in reference to your duration to keep tabs on your MPH. If anything feels forced, scale back your pace, and if anything feels painful, stop. Researchers believe that between 70 percent and 80 percent of running-related injuries occur as the result of overuse, which can be spurred on by pushing your body too often or too hard. 

“If you find that you’re struggling to complete the duration even at a slower pace, consider taking a cut back or recovery week to allow the body to rebuild,” Baker says. You could be overtraining or in the thick of a workout plateau, and rest is a good way to reflect on the possibility and potentially bounce back from either.

If conquering how to run longer is your primary goal, work on building to your desired duration first then, start playing with pace and effort if you like, Baker advises.

Fuel Wisely

“Make sure you fuel properly and take on fluids as needed,” Hannah suggests.

Many athletes require additional nutrition on runs longer than an hour, Baker says, and regardless of how long you’re aiming to run for, some gas in the tank is essential to prevent bonking. About 30- to 60-minutes prior to your run, try to consume 100 grams of carbohydrates (which is about what you’ll get from two toasted frozen waffles topped with 3 tablespoons of maple syrup and one medium banana). Every half an hour during training, shoot to sip on 16 to 32 ounces of water.

Don’t Skimp On (or Skip) Strength Training

In addition to bolstering your muscles to handle the impact of running and to be able to power up hills, strength training is a stellar total-body wellness “supplement” for runners. One small study discovered that within just eight weeks, people who performed a combo of 30 minutes of aerobic training and 30 minutes of resistance exercise three days per week had fewer risk factors for heart disease than their peers who performed three hours of just cardio or just strength per week.

“Strength training increases your running efficiency and will allow your legs to carry you faster and longer. Strength training also reduces your risk of injury by improving force absorption,” Kelley says. “As a physical therapist we integrate core, unilateral, and bilateral strength training to improve balance, force absorption, and muscular endurance.”

In addition to strength work, consider trying one or more of these best cross training workouts for runners to build a more balanced body that can handle longer runs.

How to Mentally Train for Longer Runs 

If you’re used to running for 15 minutes, the prospect of eventually striding for an hour or longer can seem formidable. These expert-approved strategies will help you dial-in mentally before you step things up physically.

Use Visualization

While manifestation might sound contrived, science backs it up: According to one study, many Olympic athletes who participated in the survey use visualization to help them perform at elite levels. Additional research suggests that mentally rehearsing an activity can trick our brains to think that the experience is real and can teach our bodies to be calm and ready to overcome the upcoming actual challenges.

Before you begin a longer-than-usual run, picture making your way through the timespan with strong form and at your desired pace and effort. 

Plan Ahead

Kelly prefers to select her route outside or stack her Peloton classes in a series “so when it comes time to run, there is no thought necessary.” 

If an a.m. run is in the cards, set out your outfit and shoes the night before, or if you’re running mid-day or after work, pack your outfit with your lunch. 

Add an Entertainment Element

In addition to the apparel and the path, it can be helpful to choose a motivating playlist or podcast to listen to prior to lacing up.

“Plan out entertainment. Long runs can get boring,” Baker says. “If you line up a good playlist or podcast, it might make the miles feel less daunting.”

Remind Yourself That It’s Not a Race

If you’re feeling antsy and tempted to sprint out of the gates, jog your memory that the time will pass, whether you rush it or not. Set a mantra like, “slow and steady” or “I’m settling into my happy pace.” Start slowly—even slower than you think might be necessary—then allow the body to gradually build and warm up over the miles if it feels right, Baker recommends.

“On longer runs, I try to remind myself to slow down physically and mentally,” Hannah says.

Define Your “Why”

“If you know and understand the purpose for the long run, you will be in the right mindset to perform it and complete it,” Baker says. 

A future personal best, an upcoming race, stronger mental or physical health, or disease prevention are common themes, but there’s no wrong “why” as long as it’s true for you.

Allow for Wiggle Room

Long runs rarely go exactly according to plan, Baker clarifies, so allow for modifications along the way. 

“Give yourself permission in advance to change course, slow the pace, take a walk break or adjust as needed based on circumstances and how you feel. By doing so, you will be more successful adjusting as needed to get the most out of the run,” Baker says.

The Takeaway 

There are benefits for runners who train for time and for distance; often, the best path boils down to personal preference. Remember that you don’t have to choose.

“I generally do a bit of both. I prefer running for time on ‘easy run’ days, and for distance when training for a race or ‘long runs.’ Mixing methods can decrease the strain on the body to allow for appropriate recovery, reduce injury risk, and keep training more interesting in my opinion,” Kelley says.

If you’re not preparing for an event, practicing how to run for longer and focusing on keeping moving for a certain amount of time on the clock can help you find your own pace, feel less stressed, and make it easier to fit fitness into your schedule. No matter what method you choose, integrate a warm-up and cooldown, fuel and hydrate wisely, mix in some strength training, and try to prepare mentally before each outing. Doing so will reduce the risk for injuries—and the risk that you’ll sit on the sidelines.