I was a cross country runner throughout high school, but, this year, I did something I had never done previously in my running life: I ran 1,000 miles in a calendar year (2020). Here are my top twelve tips for distance running, along with some remarks on goal-setting and reflections on what I learned during the past twelve months of running.

(Here is 2021’s follow-up article)

1. Write down your weekly mileage: I used a mini 12-month calendar bought from the dollar store (pictured), and, every Saturday, just wrote down the number of total miles ran for that week. Nothing fancy, if not for effective. Seeing those mileage number climb each week not only keep me accountable (to myself), but also encouraged me to keep going. I am a big believer in writing things down (tried and true, old school pen and paper, if possible)–finances; personal goals–even weekly mileage. I believe in this tip so much that I chose to list it number one for a reason. See if it might work for you, as well.

2. Ramp up your mileage slowly as time goes along: I ended the first week of January 2020 with 12 total miles ran for that week. I think I did three separate four-mile runs to start, if I remember correctly. From there, I recommend adding either a half-mile or one-mile increase each week as you see fit (I prefer the idea of a small weekly increase–as opposed to larger mileage increases from week to week–as you can perhaps more gently ease your body into the small increased workload), while also factoring in how your body is feeling and how ambitious you are feeling from week to week.

3. Have two or more locations to run at: I think variety in running locations can be beneficial (but perhaps not always feasible for each runner). For the first quarter of 2020, I exclusively ran on a treadmill at my local gym. When the COVID-19 shutdown happened in Mid-March, I shifted around 80% of my running to the outdoors at a rather quiet nature park that also happens to have a nice dirt and gravel trail. The remaining 20% of my miles came from indoor treadmill running. In the summer, when I traveled by myself to Mid and Northern Michigan for camping, I would run outdoors at different locations (which I found to be more exciting, but also more challenging, due to different running terrains and the general uncertainty that occurs anytime someone runs in any area that they are not intimately familiar with). Do you have a favorite running location right now? If not, be on the lookout for great places to run.

 4. Focus on the mileage–not the overall running times (or even running for a certain number of minutes…something I generally recommend avoiding): I am a big believer in getting in more miles (even if they’re completed at a slower pace). With increased mileage, time drops often trail in fairly close pursuit. My outdoor runs (80% of my post-COVID-19 shutdown runs) were mostly done without a tracker. The park I run at has a really great 0.5 mile running trail, and all I did was track the number of laps in my head. Obviously, if you run on a treadmill, it’s easier to track your pace and overall running times, which, can certainly be beneficial, but not necessary to distance running (unless, of course, you are a quite competitive distance runner or maybe training for different distance races).

5. Augment running with other physical activities: When not running–and when the weather allows–my go-to activities are shooting hoops at the park; bicycling riding; hitting at the batting cages; walking; and (sometimes) swimming or weight-lifting. Other physical activities–outside of running–can keep you from burnout (both psychological and physical), and can also help with injury-prevention (that can occur from overuse or repetition from the same types of activities and limb and body movements). These, and other cross-training, activities can also double as great post-run, or cool-down, activities. Which other physical activities do you think you might incorporate into your running plan?

6. More running days/fewer miles each week: One of the tweaks I made to my 2020 running plan was electing to have more running days (with fewer miles) each week, than in 2019. As I mentioned, I started the year running three days per week in January (12 total miles); all the way up to five running days a week during my peak-mileage week, of 33 miles, in mid-September. I found that more running days per week kept my legs looser, in a better rhythm, and generally fresher and less achy for the following run. But, obviously, go with works best for you. Maybe you don’t have enough time each week to run a few times or more, but you may prefer to run, say, two or three days a week, but with more miles for each run. Go with what works best for you and tweak accordingly (for your preferences and time availability from week to week).

7. Utilize tracking devices and other data points: I am a number’s guy–I love data. So, coupled with my running goals, I also had a simultaneous weight-loss goal and daily steps goal. Each morning, I would weigh myself on a bathroom scale (just once a day), and, each day, I would also check my Fitbit step-counter (in addition to logging most of my daily food into my Fitbit). I found that this–like writing down my weekly mileage–kept me both motivated and accountable. Especially, in such often-somber times as COVID-19 daily life has proven to be, little, small goals, progress, and accomplishments can be a buoying force during the hardest of days. Tracking data points like body weight and daily steps, and logging food, can also be tangible data points to see if you are moving closer into the direction of your goals and ambitions when it comes to your overall health and physical activity levels.

8. Try some distance races: One of the most disappointing (running-related) things for me in the year of 2020 were the lack of live distance races. I didn’t get a chance to run even a single race. But whether it be a 5K; 10K; half marathon; full marathon–or any other type of distance race–running against other people can be a great way to socialize with others and also to see how you match-up against other runners in a uniquely competitive but also cooperative environment. You may even score a cool t-shirt; medal; delicious food (sometimes!); or other prizes for running–depending on the racing rules and requirements. In 2021, this is one of the things I am most looking forward to in the new year (hopefully). If not, I may just have to try a virtual distance race for the very first time.

9. Find your go-to snacks; meals; and secret exilers for running: Everyone’s body is slightly different and may need more or less of certain nutrients, vitamins, or combinations of food. I have been an ethical vegetarian (closer actually to a poor man’s vegan) since 2005, so my dietary requirements will automatically be different from runners who eat meat, for instance. But my two go-to’s are a daily banana after each run and an 8 ounce glass of 100% tart cherry juice before bed. Both seem to do wonders for my legs. Additionally, I will also take warm Epsom salt baths, too, sometimes, and use a heating pad afterwards, if my legs are feeling particularly sore. Sometimes, it’s all about trial-and-error for finding the right foods to eat for distance running. You can also research different healthy foods for runners (some of my additional go-to’s are whole grain pastas a few times a week; cut-leaf spinach; lightly salted peanuts; and whole wheat bread peanut butter and jelly sandwiches). When running, your body may even be craving certain foods–or you might decide to splurge on a particular food, or meal, that you really enjoy. Don’t deprive yourself though: Go ahead and reward yourself after a hard-fought run!

10. Try running with someone else (or consider joining a running group): I will admit: I ran one total mile for the year of 2020 with another person–just 1 total mile. Some of that was due to the COVID-19 shutouts, of course. However, for some runners, it can be really beneficial to have another person to run with–either for the social component; motivation or accountability purposes; or for safety reasons. Local running groups can also be a great resource for runners of all experience levels. See what’s out there already, or see who else might want to go for a run. Maybe you can even start your own running group with family or friends!

11. Listen to your body:  Running a lot of miles in a year can definitely take its toll on the human body. In 2020, I dealt with runner’s stomach; runner’s knee; shin splints; twitching legs at night (making it really hard to fall asleep); and the normal aches and pains from running. I recommend staggering a total of at least 8-10 weeks off–of little to no running–sprinkled throughout the year (I took off about 10 weeks from running during the calendar year). This was something that I tweaked quite a bit more effectively from 2019, when I metaphorically (if not, for physically) ran out of gas and stopped my running  for the year at the beginning of November. Taking several weeks off throughout the year, I feel, keeps me fresher and allows my legs to rest and heal a little bit more quickly. As it stood, I logged my 1,000^th mile in the first week of December, allowing me to take a few weeks off until my next running season starts again in January.

12. Celebrate your victories: I saved perhaps the best tip for last, am I right?! I am a firm believer in celebrating both small wins and big wins–whether they be for running or for nearly anything else in life. I remember when I reached my peak mileage week (33 miles) during this year: it was nothing crazy, but I took a “victory” lap for the last half-mile of my run on that early fall Saturday evening. It felt accomplishing to run my highest total weekly mileage count since high school, and so I was fairly proud of myself. Of course, I also took a similar “victory” lap for mile #1,000 in December. Nothing felt better this year than to finish a personal running goal. I also treated myself to my favorite fast-casual restaurant, Moe’s Southwest Grill, after each celebrated victory. Your celebration doesn’t have to be extravagant, but especially in such a hard year as 2020 has been, anything that we can do to lift up our individual, and collective, spirits is something that we should look to do (and do more of!).

Final Reminder:

You don’t have to set concrete goals at the beginning of the year: I began 2020 with no goals or ambitions of running 1,000 total miles for the year. I just wanted to get some miles in; increase my mileage every week; and try to make it through a full calendar year of running. I mentioned this earlier, but I always seemed to fall apart after about ten consecutive months or so of running. If I started 2020 with any running goal at all, it was basically to just try to run throughout the full calendar year. It was not until around mid-September that 1,000 miles even came into focus for me. If you start 2021 without a clear-cut running goal–or any personal goal, for that matter–that is completely OK! Two of my favorite mantras are: forward progress is forward progress and control what I can control. Those two mantras remind me that small steps of progress really can make a huge difference, and those small steps are things that we can control, 100%, along with having dedication; a plan; and perseverance.

Happy running, and best of luck with all of your endeavors in 2021,

–The Blue-Collar Runner, err, Counselor