7 Tips For Running Longer Distances

If you’ve ever wished you could run further without grinding to a halt, you’re not alone. I’ve been there too, and I'd be lying if I didn't tell you every runner starts there when they decide they want to run a marathon or ultra marathon.

Learning how to run longer distances was the turning point that shifted running from something I did to something I lived. Even my holidays started turning into trips to the French Alps to compete in some of the most gruelling mountain races over there.

I realised I could see the world, and run at the same time - it's basically one of the most rewarding things in life for me.

It’s about unlocking your body's endurance, staying injury-free, and still loving running years down the line - which means running smart, not hard. Here’s what I’ve learned through experience, mistakes, and a lot of miles.

1. Follow a plan that builds endurance without you burning out

Trying to run longer without structure usually leads to injury or losing motivation.

That’s where a good training plan makes all the difference. It helps you gradually increase distance, while also balancing rest, nutrition, and intensity.

I have created training plans / schedules for everything from 5k to ultramarathon distances on Alastair Running, designed to meet you where you're at and build up distance and times, safely.

👉 Tip: If your running watch (like mine) tells you your body battery is flat or you’re “overreaching,” pay attention. More isn’t always better.

2. Fuel right before and during your run

Running longer takes more energy.

Without proper fueling, your performance will drop and fatigue will set in fast.

Eat something carb-rich (like oatmeal or a banana) 30–60 minutes before your run. During the run, take in carbs every 30–45 minutes via gels, chews, or sports drinks.

Hydration matters just as much. On hot days or longer runs, add electrolytes to your hydration plan. If you’ve ever cramped up mid-run, you know why this matters.

👉 Try: Maurten, or even a banana plus some electrolytes and water if you want to keep things simple.

3. Make recovery part of your strategy

Endurance also builds during recovery, not just when you're running. That means taking rest days, whether it’s full rest, a recovery jog, or some gentle yoga stretching.