An easy run should be comfortable, controlled and conversational. They will soon be running the entirety of their weekly mileage without needing to stop and walk. Of course, if you feel like you need to stop and walk, then you should! High temperatures, humidity, altitude and even wind are all obstacles that make running more difficult.
With fewer walking stops, runners will increase their confidence, be able to run higher weekly mileage and successfully improve their fitness. And the best part—you will also be a lot faster too! It's normal for runners, both new and experienced, to have difficulty running for longer amounts of time. When you hit a distance plateau it may be because you feel bored, disheartened, or burned out — but here are six tips to help you push through, and start clocking more miles.
Runners often try to run fast on their "easy days" to increase weekly distance, which in turn, only ends up hurting the progress they have made. This means that you will burn through your energy quickly, making it unlikely that you'll be able to cover much distance.
Brooks says starting slow is the best thing a runner can do to improve their distance. Warming up with a light jog for five to 10 minutes before a run can help dilate blood vessels so oxygen can more easily get to muscles. It also naturally raises body temperature so you can run comfortably and efficiently. Maintaining proper form is essential to running efficiently, which in turn will propel you to run further.
For example, if you're swinging your arms across your body or clenching your fists tightly, that exerts extra energy that could be used to push you through an extra minute of running.
Poor running form can also cause injuries such as lower back pain , plantar fasciitis, or knee pain, which can keep you from progressing. If you notice discomfort during or after your run, check in with your form. To maintain good running form:. Also, opt for quick, short steps rather than long strides. Overstriding can cause your legs to stiffen which increases your risk for running-related injuries like hip, knee, ankle, or foot pain.
If your foot is landing ahead of your knee, your stride is too long. To avoid overstriding lean forward slightly and slowing down your running speed. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Safety Tips. How to Breathe Properly. When to Slow Down. Practice Good Posture.
How to Use Your Arms. Train With a Schedule. Boost Mental Strength. Start With a Flat Route. How to Breathe Properly When Running. Mental Strategies for Long-Distance Running. Running Tips for Beginners. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Related Articles. Want to Run a Mile? How to Increase Running Stamina. How to Improve Running Speed and Endurance. Etiquette and Safety Rules for Running on a Track. To avoid risks of injury or overtraining, add intervals slowly and take active rest weeks between each 4-week program. However, due to the intensity of interval running, you may be out of breath and fumbling around trying to track your intervals manually. As such, it may be helpful to have an interval timer app that tells you when to rest and when to go.
Interval running is an efficient and effective way to improve your aerobic and anaerobic fitness, as well as your cardiovascular health. Generally, interval workouts require less total time than traditional distance running and allow greater intensities during the workout itself.
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