Long distance running.

When it comes to running long distances, some people are genetically gifted in terms of the shape of their body and the size of their engine. If you’ve a lean, strong physique and loads of stamina then running longer distances may come naturally to you. But if you’re not so lucky, don’t let that put you off, you can still become a strong competitor.

Nobody just steps up and runs a half marathon or a marathon in a decent time without putting in the training first. And that brings us to discipline. Discipline means putting in the miles (even when you don’t feel like it), eating right, sleeping well and generally living pretty healthily.

What kind of miles? Well that depends on your definition of distance running. To some, 10k might mean long distance. However traditionally the experts believe that a 16-20 week program involving running four days a week is about the optimum time to train for a full marathon. Start with relatively low mileage (2-3 miles or so) and build up slowly to the point where you can handle 20 miles in one go.

One thing that pretty much all distance runners say is that you need to have a really strong reason for wanting to run a long race. Put that reason on paper, display it prominently and never lose sight of it.

Other more practical recommendations are buying a good pair of shoes, investing in some up-beat music and staying hydrated - Lucozade sports drinks really come into their own for distance runners.

You should also be aware of what pace to run. Your training runs will give you some idea of what time you can cover the total distance in. Figure out what pace per mile you’re most comfortable with and stick to it (a running watch is a good investment here).

By cross-training in the gym i.e. using a variety of cardio equipment other than the treadmills, you can work on your overall aerobic conditioning and give your joints a rest. A muscular endurance program will also focus on keeping your legs toned, aid performance and help to protect against injury. Regular stretching is also extremely important.

Pretty much anyone can run a half or full marathon; it’s just a matter of whether you’re prepared to put the work in. One really good way to see if distance running is for you is to enter a 5k or 10k run this autumn, do the training and see how you get on. If you get a buzz from it – most people do – then maybe you can think about taking on something more serious next year.