Run Far: 10 Mile-Tested Tips to Be a Better Runner in 2022

Want to run far in 2022?

It’s about that time of year when runners start reflecting on miles covered, races completed, and the highs and lows of being a runner.

If you want to run far, here's a good way to make it happen...

  • Evaluate your progress
  • Recognize your wins and struggles
  • Set some running goals for the coming year

“Run far” doesn’t mean you have to run a marathon or tackle an ultra. Consider “run far” a relative term. 

Maybe you’ve got your sights set on your first 5K, first half marathon, first 26.2-mile marathon, or first ultra in 2022. 

Or maybe you’re just aiming to keep going, keep improving, and enjoy every mile.

👉🏃‍♂️🏃‍♀️ Want to run far in 2022? Check out these 10 mile-tested tips to help you go the distance.

1. Race against yourself to run your best race

Even if you love chasing first-place finishes, age-group wins, or podium medals, there’s always going to be someone faster.

Maybe not right away. But eventually, another runner will out kick you. 

😲So stop worrying so much about other runners, and race against yourself.

You can’t control other runners' physical performance or training efforts to run far, but you can control your own.

👉Here’s how runner Aaron Heard tackled his first ultra with just one goal in mind: Finish.

2. Hydration + nutrition make a difference

You go for a run and your legs feel like dead weight.

You hit the wall in the later part of a half-marathon, marathon or ultra.

Fatigue slows you down.

Maybe your stomach is in knots.

You shuffle to the finish, or maybe even DNF.

That ever happen?

There’s lots of factors that can slow you down. However, too many runners try and run far on an empty tank without refueling.

  • If you’re going to run far (longer than 60 minutes), hydration and nutrition can make a BIG difference.

Training runs are the perfect place to test out gels, bars, gus, gummies, drinks, and snacks to fuel your run.

👉Here’s some nutrition advice to help you fuel running performance and speed recovery.

3. You’re stronger than you think you are

You’re thinking about signing up for a race, a distance longer than you’ve done before.

Your brain wants to keep you safe, so it floods your mind with…

  • I can’t…
  • I won’t…
  • I’m not sure…
  • I’ll never be able to…
  • I’ve never done this before…

That’s just the flight-side of your brain trying to maintain the status quo.

The truth is, you’re stronger than you think you are. And you’ll never know what you’re truly capable of until you try.

🏃‍♂️👊David Moore stepped into the unknown when he ran his first ultramarathon. And he learned a few things about himself.

4. Good running shoes make a difference

There’s no one-size-fits-all running shoe that works for every runner.

There’s no Holy Grail running shoe designed to handle every race, training run, and type of terrain.

But good running shoes that match your foot type and training goals make a difference.

So how do you figure out which running shoes are right for you?

  • Get fitted at a local running store
  • Identify your foot type (neutral, overpronation, underpronation)
  • Try out different brands and models
  • Avoid getting stuck on latest trends or popularity and find a shoe that works for you
  • And replace your shoes when you start to notice wear and tear (usually around 400 miles)

5. Wearing reflective gear + lights will help you be seen

Ever go for an early-morning run? Or maybe you put in your training miles after dark.

You might enjoy running under the cover of darkness, but can drivers see you cruising down the street?

😲🏃‍♂️🏃‍♀️💥Play it safe. If you run before sunrise or after dark, wearing reflective gear and lighting can save your life.

6. You can learn a lot from other runners

If you want to be a better runner or test your limits, find a runner you can model.

Your local running club is a great place to meet experienced runners and get their take on running, training and racing.

🏃‍♀️👊🌲You might even ask if you can tag along, and try to keep up with someone a little faster than you. You can learn a lot from other runners.

7. There are no failures, only learning opportunities

When you sign up to run far, no one plans on dropping out.

But it happens. Even with the best intentions and well-laid training plans, you can’t always predict the outcome of a race.

So what happens when you DNF?

You can let it push you down under the crush of defeat. 

Or you can chalk it up as a learning opportunity, and make a plan to come back better and stronger.

8. Running group makes a difference

Running tends to be a solo sport. 

But in nearly every city and suburb, you can find a running club with an eclectic mix of runners at every level who run together.

  • Maybe it’s once a week. 
  • Maybe it’s every day. 
  • And maybe there’s a lot of runners who join the group intermittently. 

👉🏃‍♂️🏃‍♀️Something happens when you’re part of a running group, club, or community. It creates accountability that can help you and everyone else keep going.

9. Running can save your life

Ever faced one of those crossroads where it seemed like all hope is lost?

🏃‍♂️⛰Gabe Callaway has been there. 

For more than two years, he was addicted to drugs and alcohol. He reached the tipping point. Get clean and sober or die a drug addict.

Call it fate, destiny, coincidence, or divine intervention, Gabe got the help he needed. And then he discovered running.

👉Looking for a lifeline to help you get through a difficult situation or circumstance? Running may be just the thing you need.

10. Cross training makes you a better runner

If you want to run far, it’s not always about logging the most training miles or running the most consecutive days.

Sometimes too much running can actually work against you, and raise your risk for running-related injuries.

But it doesn’t have to be that way.

💪🏋️‍♀️🧘‍♀️Cross training, especially yoga, can help improve breathing, flexibility, and running performance to help you run far.

Check out these yoga-for-runners resources:

What are some running lessons you’ve learned in 2021? Share your tips in the comments.

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Evan Jensen 318
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SANDY, Oregon
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I help RUNNERS reduce injuries, fix running form, run longer & faster by strength training without running ragged. I'm a NASM-certified personal trainer, and hold the record for the most finishes at the Mountain Lakes 100-Mile Ultra in Oregon.

Comments

John Jeren Really good article. Thanks for the info!

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