Does anyone have any advice for long distance running training for anyone whose only sporting experience is via sprint-based sports? Besides "just run lol" ofc
1. Stretch before you run, I cannot stress this enough, you are probably not a trained distance runner that has good form for running. This means you have an excellent chance of injuring yourself if you do not warm-up. Do jumping jacks before you stretch (50-100 should do it)or something else like jump rope so that you're already warm for your stretching. Do not neglect your
ankles, when u neglect your ankles the effect will be felt at the knee and hip.
2. To build up to distance alternate between running and walking for a period (say 1/2 mile running-> half mile walking->half mile running again, and repeat going more each workout). When I'm horribly out of shape I might start with 1.5 miles alternating between running and walking. thats like zero for me, and then each work out I add more distance. When you can get to the point where you can run 3 miles or so without stopping or walking:
3. Integrate sprints: do 1/8-1/4 mile sprints followed by 1/4 jog, alternating between sprint and jog. A pro athlete who aims to break down an opponent through endurance (think squash, badminton, etc) can do this for ~6 miles maybe more. Personally I have never been at the point of being able to do this for any real extended period, but it's something to aspire to.
To make progress and build endurance I've found that I need to run at least twice a week, with 3x a week being much better in many ways as it just feels easier, fsr, the more often you do it.