Prepping for Distance Running (Without Breaking Down in the Process)
We’ve got a solid crew gearing up for the Santa Rosa Half Marathon, and I love seeing the energy—runners dusting off their shoes, syncing up GPS watches, and diving headfirst into training. But this is also the time when people come in too hot... and next thing you know, it’s shin splints, plantar fasciitis, or some other speed bump that could’ve been avoided. So let’s talk about what really matters when you're prepping your body for distance running—and how to do it smart. 🧠
The Reality Check: It's Not About Fancy Drills (At Least Not Yet)
Let’s get this out of the way: you don’t need to start with reverse sled drags or hyper-specific drills to prep for a race. We’re not knocking them—there’s a time and place—but they’re not magic bullets. What is magic (or at least close)? Gradual, smart progression that builds:
Cardiorespiratory capacity and fitness 🫀💨
Tissue and orthopedic tolerance
Postural Endurance and Running economy
Even if you’ve run marathons in a past life, if it’s been a decade (or even just a rough year), it makes sense to start simple—like :30/:30 jog-walk intervals—and build from there. Your aerobic base and tissue durability need time to catch up. And trust me, there's no shame in that.
Smart Progressions for Distance Running (That Won’t Break You)
1. Start Where You’re At
Whether you're coming back from a long break or just getting started, your current capacity is your starting line—not your memory of how fit you used to be. Begin with lower intensity, shorter durations, and manageable frequency. For some, that’s a couple of walk-jog sessions a week. That’s fine. Meet yourself there.
2. Ramp Up Volume Gradually 📈
The old “10% rule” (don’t increase weekly mileage by more than 10%) is a decent ballpark, but don’t over-fixate. Instead, look for consistent trends in how your body feels week to week. Slight soreness = okay. Persistent pain = slow down.
Track total load (minutes or miles)
Pay attention to how you’re feeling (not just what’s on paper)
3. Respect the Surfaces
Training on terrain that mimics race day is one of the most overlooked tools. Santa Rosa is a mix of pavement and gentle rollers—so consider sprinkling that into your weekly runs. Avoid pounding the same surface every time. Trails, grass, and tracks can reduce impact and help build variability in tissue loading.
Strength Training: Still a Must 💪 (Yes, Even While Distance Training)
Strength training isn’t optional—it’s essential. It builds joint resilience, can indirectly help improve running economy with better endurance/strength/power, and keeps injuries at bay.
Here’s a simple hierarchy for weaving it into your schedule:
🏋️ Strength Training: 2–4x Weekly
2x/week: Non-negotiable minimum for hybrid or general distance runners
3x/week: Sweet spot if your running volume is moderate
4x/week: Doable if your run frequency is 1–2x/week or you're splitting upper/lower generally
Focus on:
Compound lifts (squat, hinge, push, pull)
Single-leg strength (lunges, step-ups, split squats)
Core rotation, flexion and lateral flexion, stability and anti-rotation. We like to add these into fun exercises that check more bases.
Smart plyometric progressions (jumps, skips, bounds) earlier or later in the cycle depending on you.
🏃 Running: 1–3x Weekly (Depending on Entry Point and Goals)
1–2x/week: If you're building from scratch or balancing lots of strength work
3x/week: Great for more seasoned runners or those further along in prep
Mix of:
Easy aerobic runs or jog/walks
One intensity day (tempo, speed, or hills—rotated weekly)
Long run progression (gradually increasing every 1–2 weeks)
Drills, Tempo, Speed, and Hills—Very Useful, But Not First Priority ⚠️
Yes, fancy drills, tempo work, speed intervals, and low-impact intensity like hill sprints have a place in your training. We have them built into the 1, 2 and 3 time per week training plans released last week. But think of them as not the main course and maybe even seasoning for some, not the base of the dish if you’re just getting into the kitchen. Without a solid foundation of volume and tissue tolerance, these can backfire. Especially, if you are trying to do too much all at once.
Build the base first and complimentary elements first. Then:
Concurrently within a session or later add tempo work for pacing and control
Use hill sprints or strides to build turnover without full-speed wear and tear
Sprinkle in fun drills and plyos too. We add these during training sessions even before strength work but you don’t always need to wait for strength to be well-established to give these a go. Skills are skills and can be developed.
The Big Takeaway 🎯
You don’t have to do fancy stuff to become a strong, injury-resistant distance runner. What works—what really works—is smart load management, progressive volume, and consistency over time. Start where you’re at, not where you wish you were.
Whether you’re running your first half marathon or jumping back in after years away, you’ve got time to build up safely and strong. Let’s get ready for Santa Rosa the smart way—pain-free, powerful, and maybe even smiling at the finish line. 🏁
📣 Next Steps:
Not sure where your starting point is? Message a coach and we’ll help you map it out. 📬
Want a sample 4-week strength and run schedule for your entry point? Just ask!
Ready to commit? Sign up for the Santa Rosa Half Marathon here and get yourself on the roster! 📝
We’ve also got live running templates available to guide your training—designed to meet you where you’re at. If you’re unsure how to get started, don’t guess—reach out to a coach and we’ll help dial it in.
Let’s keep the momentum—and your knees—intact.