September 14, 2023

6 things you need to know about long distance running

So, you’re ready to run further? The KICRUN Club has your back! Together with New Balance, we’re on a mission to empower you to run your way.

Whether your goal is to hit 5, 10 or 21km, we’ve asked Kic’s expert Physio, Jaclyn Murphy, Head of Exercise Physiology and Senior Exercise Physiologist at Upwell Health Collective, to share her top tips for long-distance running. Set your alarm, KICRUN Club starts Monday, 25th September. 

1. Increase your distance SLOWLY

The number one mistake that everyone makes when they enter into long distance running is running too far and too fast too soon. This leads to injuries that can take a long time to recover from. Our aerobic fitness increases a lot quicker than our strength increases. This means that while we are often fit enough to run further distances and run faster quite quickly, there is a lag in our strength gains. To combat this avoid increasing your overall running mileage by more than 10% week to week or join the KICRUN Club and Laura will guide you as you increase your running load gradually and safely!

2. Have a balanced training schedule

Having a balanced training schedule that includes running, strength training, Pilates, yoga and rest can help to reduce the risk of developing an injury. When starting out running aiming for 2-3 runs per week is a good start. This leaves space to add in strength training, Pilates and yoga. Incorporating higher intensity exercise (like running) and lower intensity exercise (like Pilates) creates a good balance and allows your body to recover ready for the next running session.

4. Get yourself a supportive pair of runners

A good pair of runners will go a long way, literally! Our recommendation… New Balance 1080’s are the pinnacle of runners, and their brand new 1080v13s are their best yet. The 1080 delivers top-of-the-line performance to every kind of runner, so whether you’re training for 10km or simply running to catch the train, they’ll help you run your way. 

Check out the 1080v13s and the entire KICRUN edit via New Balance.

3. Not every run needs to be a PB

Like increasing your running milage too quickly, running too fast can increase your risk of developing an overuse injury. Often when we start running we make the mistake of running as fast as we can every time we go for a run, this can lead to running too hard too often. To make sure that you can enjoy your run and run for a long time to come (as well as run longer distances) try slowing your pace right down.

If you’re still unsure try wearing and using a heart rate monitor and aiming for a heart rate around 60% of your maximum heart rate for most of your runs during the week. Likewise aiming for a perceived effort of 5-6/10. But don’t worry, our KICRUN Club guides you every step of the way! 

4. Make time for rest

While running everyday or most days of the week seems really appealing and an awesome way to start or end your day, it is not sustainable now or long term. If you are new to running aim for 2-3 runs per week and 2 days a week of complete rest or very low-intensity activity such as Kic’s Mind & Body Pilates Masterclasses. If you are a seasoned and more experienced runner, running 4-5 times per week can be really healthy with 1-2 rest days or lower intensity days incorporated into your week. 


5. Have fun!

Running is great for building fitness but make sure to have fun with your running as well. Meeting a friend for a run and catch-up can be a really great way to make the time pass quickly. Changing your running routine and location can also help to keep your runs more interesting try taking your runs to the beach and running along the coastline or connect with nature by running along a new trail.

Ready to show yourself just how capable you are? Lace-up and join the KICRUN Club. Let’s run towards your goal of 5, 10 or 21km, together as a community!