Running Longer, Racing Longer

If youre are the type who enjoys getting out for a run a few times each week Im sure you have given some thought to getting a bit more serious about it. Perhaps you have entered a 5K or two and are considering the move to a 10K or longer. How do you get from here to there? How to run longer? The answer is, "slowly".

To run longer you may have to learn to slow down. Start by finding a conversational pace and start adding some miles. If you feel winded, you have picked to fast a pace. After your body adapts to the higher mileage you can work on speed. For now, lets work on distance. Here are a few rules to follow to get there injury free and motivated

Distance Rules

1. Never increase your weekly mileage more that 10%. Example: if you run 15 miles this week, next week you can go up to 16.5. How long will it take to get to 20 miles per week? Lets do the math. 16.5 plus 1.65 = 18.15 or lets just say 18. 18 plus 1.8 = around 20. Hmmm, from 20 miles per week you can jump up into the 40s in about 16 weeks. You could be ready to run a fall marathon if you keep it up. It only takes a few 40 plus mile weeks to get you ready to tackle the marathon!

2. Alternate hard and easy days. Hard days are longer or faster. Easy days are shorter or days off. Rest days are as important as run days.

Rest days can be motivating; they keep you hungry for the next run. Without rest days, you will find that there will be fewer days you feel good during your runs and your chances of injury will increase

3. Run long one day each week. How long? Try twice the distance of your average weekly run. Example if you ran 4 days during the week for a total of 12 miles your long run can be 6 miles. (12 divided by 4 x 2 = 6) Always put an easy day on either side of the long run, better yet, your days off.

4. Follow a schedule written by you or a coach. Now that you know the basic rules to follow, you can write a schedule. Make a commitment to the schedule and it becomes strong motivation. Once you start running in a disciplined manner as apposed to haphazardly running when you can, you will make amazing progress. That progress will motivate you to even greater goals.

Click here to find a sample schedule. Run fast and take chances!

Randy Step