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12 Tips for Running Farther

How to Increase Your Distance Safely

By

Updated April 07, 2014

One of the biggest challenges beginner runners face is increasing their distance. As they try to push their runs a little bit farther, new runners often face physical and mental obstacles. If you're just getting started with running, try some of these strategies to make your runs longer -- and more enjoyable. Just remember that, in order to prevent injuries, you should not increase your weekly mileage by more than 10% each week.

1. Make Sure You Warm-up

Older Couple Running
Symphonie
A good warm-up before running can prevent all sorts of problems, such as side stitches and muscle tightness, that could sabotage your run. And -- along those same lines -- don't forget to cool down for at least five minutes at the end of your run, too.

2. Do a Run/Walk Combination

Man and Woman walking
Don't put pressure on yourself to run the entire length of your desired distance. By doing a run/walk combination, you'll be able to cover more distance and you'll still get a great workout. And, don't worry, you'll slowly build the fitness -- and confidence -- you need to run longer without walking.

3. Run Outside

Man Running Outdoors
Photo by Chris Hondros/Getty Images
Let's face it: Running on the treadmill can sometimes be, well, boring. Although treadmill running may be a little easier physically, it can be a much more difficult mental challenge. So, if weather and safety permits, get yourself outside for your runs. The fresh air, scenery, and new routes may distract you so much that you'll run longer than you normally would on that old treadmill.

4. Prevent Boredom on the Treadmill

Treadmill running watching TV
PM Images

Of course, there are times when you need to run on the treadmill for safety and convenience reasons. Have a plan for beating boredom on the treadmill. Here are some ideas to try:

5. Stop and Stretch

Quadricep Stretch
Photo by Reggie Casagrande/Getty Images
"I had to stop running because my calf/quad/hamstring was tight." Tightness in various muscles is a common reason why beginner runners (as well as more experienced ones) end their runs early. Often, if you're feeling tightness in a muscle, a little mid-run stretching can go a long way. Try stretching the affected body part for about 30 seconds and then try continuing your run. Of course, if you're feeling pain that doesn't get better as you warm-up, you may need to stop running. (Find out more about when it's OK to run through pain.)

6. Run with Other People

women running
Brand X Pictures
Many of the beginner runners I coach remark that they never would be able to run long without their running partners. Whether it's because of peer pressure, the distraction of conversation, the motivational support, or maybe a combination of all three, runners who buddy up with friends usually find that they can run longer. If you usually run alone, ask a friend or family member to join you, or find a running group near you.

7. Prevent Side Stitches

Runner resting
Photo by Stewart Charles Cohen
While you may think that side stitches are an inevitable part of running, you can actually avoid them. Follow these steps to preventing side stitches, so they don't force you to cut your runs short.

8. Run at a Conversational Pace

Two women running
Photo by Chase Jarvis
One of the most common reasons why beginner runners stop running before they reach their goal distance is because they're running too fast. When you're first getting started with running, you really should be running at a conversational pace, which means that you can very easily talk in complete sentences while running. If you're gasping for air, you're definitely going too fast.

More: How to Breathe While Running
How Fast Should I Run?

9. Add Strength Training

Strength training with weights
Wesley Hitt
Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which means you can go for more miles. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.
More: Benefits of Strength-Training

10. Fight the Mental Battle

Woman running
John P Kelly
Some beginner runners are actually physically fit enough to run a certain distance, but they don't have the confidence or mental strength to push themselves farther. In many cases, it's simply "mind over matter." Try to distract yourself by playing mind games, choosing new running routes, or running with other people.

More: Tips for Staying Motivated to Run
How to Avoid Burnout from Running

11. Change Your Running Routes

Trail running
Kevin Arnold/Getty Images
Trying new running routes will distract you so you won't be tempted to stop because of boredom. If you typically run at your local track, try running on streets in your neighborhood or a nearby path or trail.
More:
How to Find New Running Routes

 

12. Set Small Goals for Yourself

Hill Running
David Madison
Having very short-term goals to work toward can also help with the mental challenges of running longer. Your goals can be as simple as, "Run to the next stop sign" (and then the next stop sign, and the one after that). As long as it keeps you moving, it doesn't matter how lame or uninspired your goal might seem.

Also see:
17 Commonly Asked Questions About Learning to Run
14 Things Every New Runner Should Know
10 Things Runners Should Stop Doing
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5 Stretches for Runners

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