How can I become a long distance runner?

I have been running for over 25 years, which includes eight years of long-distance varsity track in high school and college plus coaching.  If you have never run before (or you're trying to get back in shape), I would suggest the following. Before and after each workout, take time to stretch out. Start by walking or running a moderate one to three mile route.  Try to run as much as you can, then walk the parts in between.  Eventually you'll be able to run the entire route without stopping. When starting out, run for time not for distance.  Try to run for at least 20 minutes continuously. Choose a good pace. When running, you should be able to pass the "talk test".  This means if you can't talk, you're probably running to fast. Try to run several times a week.  It's better to do several short runs than one or two big runs every week. Gradually increase the distances and difficulty of your runs.  For example, you can run routes that include hills or increase the pace. Be patient!  It can take several weeks (or even months) to get in shape to run long distances. Keep a log and record your runs.  Studies show when you keep diary or journal, you're twice as likely to reach your goals and it significantly reduces the time to reach them. Note, contrary to popular myth, running does not “destroy your knees”.  It’s one of the first things you hear from non-runners, but large-scale, longitudinal studies have proven otherwise. My company has been developing fitness software to track workouts and nutrition for 15 years.  We offer two products called Athlete's Database (https://athletesdatabase.com) and Weightmania Pro (https://weightmania.com).  They include a feature to map runs on or off-road without GPS and running calculators.

There are many different training programs you can use.  I know a great many people have had success with this one: http://www.jeffgalloway.com/ You can get it in many different forms: books, DVDs, training groups, etc.

I started from scratch when I was in my late 20s. What worked for me: Build you run volume with frequent, short runs. Strengthen your legs via traditional balanced strength training.  You can find a strength training program for runners under the strength section of my library at http://endurancecorner.com. Once a week, hike (rather than run) long. Build this hike up gradually to the duration, not distance, that you hope to run. As your endurance improves, you can insert short periods of jogging in this long hike. I spent a few years using this protocol at the beginning of my running career and it served me very well. --- You will make mistakes, that is ok. Key is not to repeat the mistakes that cause you to miss tomorrow's training. You don't need any fast running if your goal is to build distance.  Your priority should simply be getting out the door, making your legs strong and enjoying yourself. Keep it simple, and persist. Hope this helps, G

One step at a time!  ;) Start with something you know you can do: run for one minute without stopping, the walk for 29 minutes. The next day, run for 2 minutes without stopping, then walk for 28 minutes. On the third day, run for 3 minutes without stopping, then walk for 27 minutes. Keep going like that every day, and by next month, you'll be a distance runner. One last thing: If you find one day that you have to stop before you finish running, don't advance until you've run that length of time without stopping.

Right away, I would advise you to work to improve your running form. If you learn the correct form it can improve your times, allow you to expend less effort, and avoid injury. You can get the basics by looking for the Pose Method on YouTube. The Pose Method is only one of several, but it has worked very well for me. It has improved my times over two minutes a mile (from very slow to slow!).

The workout plan that I used to go from a 3 mile runner to a 13 mile runner was Smart Coach on http://runnersworld.com. I was training for a half marathon and it got me in some of the best shape of my life. Also, I run with the Nike+ app and it tells me how far I've gone, my pace and overall time. It also allows you to get your friends to "cheer you on" via Facebook, Twitter or Path. That helps for those long runs!

I would suggest checking out http://www.djsteveboy.com/podrunner.html - for podcasts or Runkeeper for an iPhone App. With run keeper you can find outhers to run with, or join and  download coaching sessions.

Start running, join a running club, join an online running community (like dailymile), set some goals, dont quit. And remember pain is inevitable suffering is optional.

With a good training plan.  Don't rush it, build up the distances slowly.  Increase the long run by 10% per week to start.  And have fun doing it!