Learn how to run further with simple habits that make long distances feel doable — slow down, shorten your stride, breathe easy, sip often and fuel early. A friendly guide to building up to big goals like The Lap.

How to Run Further

Trail running is the most beautiful form of running. Run in the woods, run on trails, run in the mountains. Run on anything but tarmac. Because trail running doesn’t demand speed — it rewards time, patience, and the willingness to keep putting one foot in front of the other. It invites you to stay out long enough that the world opens up around you, and the miles become just part of the scenery.

Some runs can feel impossible until the day they don’t. If you’ve ever looked at a long-distance trail race — something like The Lap, a 75 km loop of Lake Windermere — and thought “that’s for other people”, here’s a quiet truth: most runners who finish those distances are just like you and me. They've just built the habits that let them go a little further, then a little further again.

This isn’t a hardcore training plan. It’s a friendly, confidence-building guide to the techniques that genuinely move the needle: slowing down, shortening your stride, breathing easy, sipping regularly and fuelling before you’re empty. Stack them together and the miles start to feel less intimidating — whether that’s your first 10k or a big dream loop around the Lakes.

And when in doubt, remember one thing: If you want to run. Go run. Everything else can be learned along the way.

Questions we’ll cover:

• How do I build the mindset to run further?
• Why slowing down when running help you go farther?
• How does shortening your stride make running easier?
• What’s the best way to breathe on long runs?
• How often should I sip water?
• When should I fuel — and what with?
• How do I build distance safely?
• How do trail skills help me run further?
• What kit actually helps on long runs?
• How do these habits lead to running something like The Lap?

In a rush? Here’s the gist:

• Slow down more than you think — easy pace unlocks long distance
• Shorten your stride to save energy and reduce impact
• Breathe long and rhythmically to stay relaxed and efficient
• Sip water every 10–15 minutes and don’t wait to feel thirsty
• Fuel early (30–40 minutes in) and keep it small and regular
• Increase distance gradually — small steps compound fast
• Trail skills turn hard miles into fun miles
• Run until the joy catches up

How do I build the mindset to run further?

Trail running is mostly a pacing and energy game, not a toughness test. The biggest mindset shift? Don't think of long runs as a harder, faster versions of your 5K. Start thinking of them as a gentle, steady adventure. Long-distance runners aren’t pushing; they’re preserving.

That’s why trail running works so well: the terrain gives you permission to slow down, walk the climbs, and enjoy the journey. If you finish a long run feeling like you could’ve gone further, that’s the magic sweet spot. That’s how distance quietly builds in the background.

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Why does slowing down when running help you go farther?

Your aerobic engine — the one that carries you through long distances — works best at an easy pace. Easy means conversational. If you can’t chat in full sentences, you’re not running your long-run pace.

The science is very clear: go too fast and you drain your glycogen, spike your heart rate and tire your muscles early. Slow down — even to a shuffle — and suddenly time on feet becomes sustainable.

If you want to run far, run slow. Save your power for when you’ll actually need it.

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How does shortening your stride make running easier?

Long strides look fast, but they beat your legs up. Shorter steps keep your feet under your centre of mass, reduce impact, and help you stay relaxed when you’re tired. They also slightly increase cadence, which spreads the load and reduces fatigue.

Think:

• Light feet
• Quick steps
• No overstriding

On hills, shorten even more. Walk when you want to. Ultra runners walk all the time — it’s part of the craft.

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What’s the best way to breathe on long runs?

Breathe to relax, not to chase oxygen. Smooth, rhythmic breathing helps your body stay in the aerobic zone and stops tension creeping into your shoulders and jaw.

• Breathe deep into your diaphragm
• Keep your shoulders soft
• Try a 3-in / 3-out rhythm on easier terrain

If your breathing feels ragged, slow down until it smooths out. That’s your body pacing for you.

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How often should I sip water?

Hydration is a constant background task. Small sips every 10–15 minutes keep your energy steady, especially in warm conditions or on hilly trails. Think of water as a drip-feed rather than a top-up.

You don’t need to overthink it — just make drinking easy. Soft flasks, a running vest, or a simple handheld bottle remove friction so you actually do it.

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When should I fuel — and what with?

If you wait until you “feel hungry”, you’re already behind. For anything over an hour, start fuelling at around the 30–40 minute mark. You’re topping up, not refilling the tank.

• Chews, gels or pieces of bar
• Soft real-food snacks on long days (bananas, flapjack, potatoes)
• A sip of water with each bite to help digestion

The goal is steady energy — no big surges, no sudden crashes.

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How do I build distance safely?

You don’t need dramatic weekly mileage jumps. Distance comes from consistency — a little more each time, layered over weeks and months.

• Add 5–10 minutes to one weekly run
• Use hills and walk breaks strategically
• Consider back-to-back easy days instead of one huge effort
• Leave your watch at home for one relaxed weekly run

Progress happens quietly. One day you look back and realise: you’ve already run further than you believed possible.

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How do trail skills help me run further?

Trail running is a gift for anyone stretching their distance. Softer surfaces reduce impact, varied terrain gives your muscles a break, and natural pauses — gates, climbs, stones, views worth stopping for — keep the effort manageable.

You don’t have to run every step. Trail running is permission to move however your body wants. Run until the joy catches up.

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What kit actually helps on long runs?

You don’t need much. But the right kit makes everything feel easier:

• A comfy running vest or belt
• Soft flasks or a small bladder for easy sipping
• Lightweight layers for British weather (windproof, waterproof)
• Grippy trail shoes suited to your terrain
• Trail running poles for additional support and control on climbs and slippy ground
• Good socks and zero fuss
• Personally I take a phone for safety

The best kit is the kit you stop noticing.

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How do these habits lead to running something like The Lap?

Ultras aren’t built on heroics. They’re built on thousands of easy, smart steps: slower pace, shorter stride, steady breath, regular sipping, consistent fu