Techniques to Run Longer

Not every runner wants to train for a marathon, but increasing your mileage is a common goal. Whether you are currently running two miles or 20 miles, a gradual approach to your training is the best way to run longer distances without over training or suffering injuries. The increased workload means that you should pay more attention the other factors such as the condition of your running shoes, adequate rest and proper nutrition.

  1. Slow and Steady

    • One way you can start to run longer right away is to run at a slower pace. It does not require you to do any additional training; you just slow your pace by two to three minutes per mile. This slower pace could allow you to add several miles to your usual runs, but it is better to be conservative and add only one mile per week. If you are running relatively short distances of around one to four miles, you should add only a half mile per week.

    Striders

    • Striders or pickups are a specific training to help you run longer. After a warmup and some easy running, use a full stride close to, but not quite at, your top speed for 50 to 80 yards. This kind of training will help your body get accustomed to running faster using proper technique. The increase in efficiency and in overall conditioning will allow you to run longer. You can try adding three to five striders to the end of some of your runs instead of doing them as a separate workout.

    Motivation and Goals

    • Entering manageable road races three to six miles in length can be a good way to motivate you to increase your mileage. You can try different kinds of routes such as trail running, beach running and routes with more hills. Adding miles will be easier psychologically if you take advantage of this variety and keep your runs stimulating. A running partner or a motivational play list on your music player can also help keep you motivated on your longer runs.

    Additional Factors

    • Running more miles increases stress on your hips, knees, ankles and back, so to help avoid injures you need to pay more attention to resting and recovering between runs. You can experiment with adding a rest day after a long run or increasing the amount of time between long runs with shorter runs in between. Remember to keep your running shoes in good condition and replace them about every 200 to 400 miles. Proper nutrition is also an important consideration when you increase your physical activity, so monitor your diet to make sure you are eating enough healthy foods like fresh fruits and vegetables, whole grains and lean protein.