Top Tips On Increasing Your Running Mileage

Tips To Run Further and For Longer

Whether you're aiming for a marathon or simply attempting to break your first 5 minute run hurdle, increasing and maintaining your running mileage takes time, determination and plenty of work. It isn't merely a matter of picking out a lengthier course and on that chance that you can mission it all the way round without blowing up; being able to run further requires some preparation! Should you be planning on racking up some serious mileage then the following tips should be a suitable place to start, will let you form a structured plan and set you off on the path the ultra marathon greatness.


In addition to the following tips on running further take a look at the How To Run Further Article at RunTheLine.com


Slow Down Your Speed
The Cardinal sin of running long distances is not reducing speed as the distance spirals. The main reason that marathon athletes don't run at the same speed as sprinters, and that is because it is just not realistic for the human body to sprint for 26 miles. When out running add about a minute to your kilometer pace and you will find yourself running much much further. As soon as you can run your required distance then you can focus on building your speed at a later time


Maintain A Constant Pace
Run at an even speed and you will be rewarded with greater mileage. If your speed is intermittent then your body cannot get used to your target pace and waste products will develop, inevitably slowing you down and tiring you out. If you don't know if you are keeping a steady speed or not then invest in a heart rate monitor or GPS watch to make sure you are keeping your pace the same.


Dont Aim Too High
As with any sport, running training takes time and patience for you to see results. If you start out too hard and try to achieve too much then you may blank become frustrated with your lack of progress and may up your training, which will more than likely lead to overtraining and even injury. Follow the 10% rule to mitigate this risk. Each week, add at most10% to your distances and then every fourth week reduce your distance to allow your body time to recoup and adjust to your new training routine.

Dont Forget the Water!
Not drinking enough water can really damage your performance and stop you running to your potential. If you don't like running whilst holding water bottle then invest in a a CamelBak Hydration System, as they really are amazing bits of running kit.