Long Run

1

Start slow

  • Pick one day a week for your “long run.” Start with a distance you can already handle comfortably (even if that's 5 km).
  • Each week, add a little bit (½ to 1 km or 5 to 10%) instead of big jumps.
  • Every 3 to 4 weeks, do a shorter “recovery” long run to let your body adapt.
2

Keep it comfy

  • Run at a pace where you can still talk (no gasping). This builds endurance without overloading you.
  • Walk breaks are fine; think “time on your feet” not “pushing hard.”
  • Bring water or a small snack on anything longer than about an hour to practice fueling.
logo

Pro-recovery

  • Sleep and eat well after your long run (carbs + protein).
  • Do some light stretching or foam rolling that evening or the next day.
  • If you feel pain (not just normal tiredness), back off for a few days, consistency beats hero workouts.