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7 rules for running longer

Keep these guidelines in mind if you're trying to increase the length of your runs

So you’ve been running for a while now and you’ve managed to stick to a fairly consistent routine. Maybe you’re going out for 30 minutes a few times per week, or perhaps you’ve worked your way up so that you’re able to comfortably run 5K without stopping. That’s great! If you’re considering challenging yourself with some longer runs, keep these guidelines in mind as you’re increasing your distance.

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Slow down

As you’ve been running more consistently, you’ve likely been able to increase your pace. When you start trying to go longer, however, you may want to back off the speed, at least initially. The first goal when increasing your distance should be to make it through the whole thing, and getting faster can come later.

Add length gradually

If you’ve been running 5K consistently, you don’t have to go out and try to run 10K right off the bat. Most experts suggest increasing your distance by no more than 10 per cent per week, which from 5K is only about 500m. You may want to increase more than that, which is fine, but be careful not to do too much too soon, which could increase your risk for injuries.

Do it once per week

When increasing your distance, keep in mind you don’t have to run longer every time you go out. If, for example, you’re running 5K three times per week, you can continue doing that twice per week, and choose one of your runs to try going a little longer. That will also help you avoid the too-much-too-soon issue many newer runners tend to fall victim to.

Take walk breaks

Even if you normally don’t take walk breaks during your shorter runs, there’s no shame in using walk breaks as you’re increasing your distance. Sometimes, a quick break is all you need to regroup mentally and tackle those extra few kilometres.

Fuel properly

As you start to increase the length of your runs, fuelling properly before and after becomes increasingly important. Your stomach grumbling part-way through your run is never fun, and eating something healthy afterward will help you refuel so that you’re ready to go for your next run.

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Take recovery seriously

As you increase the amount you’re running, all the little things that help you run better and prevent injury become more and more important. That includes getting enough sleep, eating well, drinking enough water, stretching and giving your body what it needs to recover so you can continue to run well.