10 tips for becoming a (better) long distance runner


‘Sup guys?

Glad to see so many of you enjoyed Mary’s guest post yesterday! I’m still all crazy and excited about Sunday’s race, so I’ve had some fun today creating a vlog with ten of the big things I’ve learnt about long distance running – and how to enjoy it!


If you can’t watch the whole thing, or need a quick recap, here are the top 10:


1. Start slow!


2. Don’t over-train – take your easy days easy (see this article by Caitlin Chock)


3. Add some speed work


4. Be persistent


5. Get potential injuries checked out ASAP


6. Don’t sweat the small stuff


7. Nutrition, nutrition, nutrition


8. Listen to your body


9. Believe in yourself


10. Want it


Like these tips? You can also check out:

What they don’t tell you about training for a marathon


Top 5: Marathon Training – what they don’t tell you

Your Turn!

What would you add to these ten tips?
Does this make you think any differently about distance running?
Which of these ten do you find the hardest to deal with (or think you would!)?


Want More?

Check out these posts for more workout tips:

What they don’t tell you before training for a marathon

What they don’t tell you before training for a marathon #2

Tips and Tricks for getting through a long run

5 ways to get the most out of your gym session



  1. Jenna says:

    Great tips Kate!!!! I love them! I think the “don’t overtrain” would be the toughest for me! I tend to go all out all the time w anything! Lol! Have a super fantastic day and best of luck muddling through your work!! Xo

  2. Awesome tips girl! And LOVE hearing your voice!!!! :-)
    Mindy @Road Runner Girl recently posted Running Pop Quiz!My Profile

  3. Sarah says:

    Love this video :-) . And I too love hearing your voice. It never fails to make me smile :) . You are going to be brilliant this weekend!!!
    Sarah recently posted Packing Woes and Other Assorted NonsenseMy Profile

  4. Crystal says:

    Thanks for a great video! I look forward to hearing what is next for you :)
    Crystal recently posted Premier Protein Product SampleMy Profile

  5. great tips! I can’t even imagine running long distances but next year I want to do a half marathon so I better get used to it right? The biggest thing that is going to help me through it: Running with friends!

    • Kate says:

      I totally underestimated the value in running with friends – I’d love to do more of it. How many people do you run with? Good luck with half training – I bet you’ll fall in love with it :-)

  6. TriGirl says:

    Great tips! Love the video :D

  7. Kierston says:

    Definitely start slow!

    I love the video! It was so awesome to hear you! Did I say I love it?! :)
    Kierston recently posted WIAW: Fitness Competition Eats – Second Edition!My Profile

    • Kate says:

      Yay :-D glad you enjoyed it! Starting slow is totally underrated – it helps soooo much. Your approach is awesome – run to enjoy not to push to extremes.

  8. Abby says:

    These are all so fabulously wonderfully true. Dear heavens I hope I have finally learned number 5. Why am I stubborn and insist on always learning things the hard way?
    Abby recently posted Yoga Rules?My Profile

  9. Kat says:

    {waves hi} Hi Kate! Great seeing you on the Vlog today! Great tips, and the first is the most important! I Haven’t tackled 26.2 yet but can’t wait!
    Kat recently posted Anyone up for a Pop Quiz?!My Profile

  10. Love the vlog!!!

    I agree that running too fast is often #1 mistake in trying to build distance.

    So have you eaten every Carb in Canberra/Sydney yet????

    Let the fun begin ;)

    • Kate says:

      Oh my goodness the carbs. Horrendous. Last night was pasta (last time I’m eating pasta – not a fan!). Until Saturday it’s supposedly increasing %carbs but not volume food? Struggling hard core with this concepts! How do I know what volume it is? Carbs feel different to other stuff. So many freaking carbs. Come Saturday it’s all about the gatorade and snakes – I believe that was your tip!

      • Oh yeah the world of carb loading is information overload!!!! Honestly I wouldn’t bother getting to technical with calculating it all (what the liver and muscle holds, whats in each food and volume of carbs).

        3 days out though I would be opting for more carb dominate meals. Ie chicken and salad isn’t going to cut it! Potato and Corn can be good carb fillers to pad out other meals to be more carb based. Then saturday is real loading. You don’t have to create a massive energy surplus in the earlier days. Simply opting out a little fat and protein and opting in more carbs will cut it.

        I’ve got a favourite pasta and rice recipe that are “light” and just focus on the carbs and not heavy sauces that are going to repeat on you. I’ll send them to ya.

        But DON’T introduce anything new on Saturday and yeah Saturday I’d be topping up with easy carbs that aren’t going to weigh you down and really give you bang for your buck :)

        Above all though just enjoy. From reading your blog I know one thing… whatever you don’t get from “carbs” you will get from “heart” girl. You have got this… so switch off now and enjoy!

        Jenelle @ Mummylovestorun recently posted Clocked and Rocked itMy Profile

  11. Vlogs are so fun! Great tips! :) Don’t forget to try to enjoy it–it is your first marathon and you only get one of those after all! ;)

  12. Amy says:

    Wonderful tips Kate! I definitely have to learn not to sweat the small stuff. I am (when it comes to running) an over-planner and when I can’t meet my running goals I get down on myself and feel like the next time I go to run I will somehow have forgotten how, or not be able to make the distance, which is completely false of course!
    I am getting so excited for your run on Sunday! I will be cheering you on in spirit :)
    Amy recently posted Carpe Diem and Gluten-free Banana Crumb CakeMy Profile

    • Kate says:

      That’s a massive problem for me too! It’s amazing just HOW mental all of this is! Thanks so so much Amy – Mr The Rake is taking over twitter for me.

  13. u are way too freaking cute! thanks for including me and like i’ve said a zillion times, u girl are WAY ahead of ur ‘running years age’…check u out doling out all this sage advice. runners take note! :)

    • Kate says:

      Lol! It’s the accent isn’t it? Damn, I knew it! It’s all stuff that I’ve learnt the hard way and just wish I’d seen all in one place.

  14. A.H. James says:

    So far, I’m having difficulty with the right food since I still eat a bit of junk. Other than that, thanks for these great tips Kate – I’m learning the ropes of running, and it’ll be a long way for me to have a fit and healthy physique. Appreciate the info.
    A.H. James recently posted Get Flat Abs By HalloweenMy Profile

    • Kate says:

      Nice to hear from you! Yeah, junk food is so delicious though ;-) . I think it’s a matter of making the good-for-you stuff taste so good you WANT it all the time. Good luck!

      Glad the tips were useful to you.

  15. liz says:

    The hardest part for me (which really is not hard) is the nutrition. I eat what I want, but I do in moderation. That is my total nutrition plan. I love the list. It is great. :)
    liz recently posted FD167 – Care Package…Poison or Cookies Made with Love?My Profile

    • Kate says:

      I know right?! It’s all about balance. I am great at cutting things out – not good when you’re running. It’s been a major learning curve.

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