Guides and FAQs

Whether you're lacing up for your first 10K or training for your tenth marathon, long-distance running has a way of humbling you. It doesn’t matter how fit you think you are — once you pass a certain point, it’s as much mental as it is physical. Here are a few do’s and don’ts I’ve picked up from miles on the road, race-day mistakes, and a fair few long runs that went totally sideways.

DO: Build gradually

This one seems obvious, but it’s where most people go wrong. You can’t just wake up one morning and decide to run 20K when your longest run so far has been 5. Your body needs time to adapt — joints, muscles, lungs, everything. Follow the 10% rule: increase your weekly mileage by no more than 10% each week. It’s boring, sure, but it works.

DON’T: Ignore niggles

That little ache in your knee? The tightness in your hip? They don’t just disappear if you “run through it.” In fact, they usually get worse. Learn to listen to your body. Rest days aren’t a weakness — they’re part of training. And if something feels off for more than a few days, get it checked. A bit of physio now is better than months on the sidelines.

DO: Eat and drink properly

You can’t expect your body to perform if you're not fuelling it properly. That means a good mix of carbs, protein, and healthy fats, especially around your longer runs. Stay on top of your hydration too — not just on the day, but the whole week. For anything over 60–90 minutes, you’ll probably need to take water or electrolytes with you.

DON’T: Try something new on race day

Golden rule. Don't wear brand-new shoes. Don’t eat a weird breakfast. Don’t try that fancy gel your mate swears by if you’ve never trained with it. Race day is not the time for experiments. Stick to what your body knows — from your kit to your fuel.

DO: Learn to pace yourself

A fast start feels amazing. For about ten minutes. Then you hit the wall and spend the next hour wondering why you ever signed up. Pacing is an art, and it takes time to get right. Use a watch if it helps, but also learn to trust your effort levels. You should be able to hold a sentence in the early miles — if you’re gasping, you’ve gone out too fast.

DON’T: Obsess over pace

Not every run needs to be fast. Some of your most valuable training runs will be slow, steady plods. They build endurance, teach discipline, and reduce the risk of injury. If you’re constantly chasing a pace, you’re missing the point. Save the speed for your intervals or race days — not your Sunday long run.

DO: Embrace the bad runs

Not every run is going to feel good. Some will be grim. Legs heavy, lungs burning, head all over the place. That’s just part of it. Don’t beat yourself up. Don’t quit. Learn from it, laugh it off, and turn up again tomorrow. The best runners aren’t the fastest — they’re the ones who keep showing up.

DON’T: Compare yourself to others

Running is one of the most personal sports there is. Your journey is yours. It doesn’t matter what pace someone else is running at, how many races they’ve done, or how many Strava kudos they get. Focus on your goals, your body, your progress. That’s what counts.

Final thoughts? Long-distance running can be brutal — but it can also be one of the most rewarding things you ever do. You learn patience, discipline, grit. You find peace in the chaos. And every now and then, you hit that perfect stretch of road where everything just clicks — and you remember exactly why you started.

Now lace up, get out there, and enjoy the run. One mile at a time.