The real test starts at the 60 minutes mark. Yes, a long endurance run would mean a non-stop 60 minutes run or longer. Once you're able to run comfortably for 30 minutes non-stop, you're ready to set your next target, a 60 minutes long endurance run.

Below are some tips to keep in mind as you start to go for longer endurance runs.

1) Relax and Enjoy

The physical stress on your body gets greater and greater as your run increases. It is therefore very important not to add on any more stress to it, yes we're talking about mental stress. Run relax, enjoy the run. Enjoy the environment and things around you. You should be running at a pace that is so comfortable that you don't even feel that you are running. Just focus on the run, think about each steps you are taking and the distance that you are covering.  

2) Get Well-Hydrated and Well-Fed

Before going for a long run that is 60 minutes or longer, make sure you are well hydrated and well fed.Stay well hydrated throughout the day. Aim to drink at least 500ml of water every hour. To ensure that your body is well fed, do a carbo loading if necessary.  Also, try to eat a small snack 30 to 60 minutes before the run. This could be a banana, a piece of fruit or a sandwich.

3) Avoid Getting Back What You Just Lost.

Many people are surprised to find that when they start exercising, their weight do not decrease, but instead it went in the opposite direction. This is not what they are expecting. After a long run or good workout, many people tend to reward themselves, and this comes in a form of a "good" meal. The "good meal in this case are often a junk meal. It’s definitely much easier to gain back the calories than to lose them. To avoid that, always standard food that you will always eat after a workout. This can be a protein shake, or a high protein, high carbs, low fat meal. Always try to eat clean.

4) Make it into good habits.

Try to go for the run at the same day of the week, at the same time. Get your body and mind into that habit. This will pre-prep your body and mind for the run. This consistent acts will make running into a habit.

5) Monitor Your Body

Watch out for any aches or pains that persist or worsen as you run. This may be signs that you are overstressing your body. Overtraining is one of the most common thing that sports people face. Therefore, when your body is giving your signs of over fatigue, it’s time to slow it down. Take a break, it’s alright to miss a session or two.

Good luck for your next run!

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