How to Improve Running Long Distances

Once you've become comfortable with the running habits you've formed, it’s time to think about improving your running time and endurance. Here are some tips on improving your distance and pace time.
 

Follow the 10% rule

This standard rule states that an individual should never increase more than 10% from the previous week. If you've run 5 miles three times this week, and are comfortable at the pace you've run, you should try the same pace the following week, but increase the distance by no more than  a ½ mile. This decreases the likelihood of over training and allows for the continuous improvement you'll need to see to keep you motivated.
   

Slow your pace

As you increase distance, reduce your pace. Pace and distance work together to get you to the end of your run, but each time you run a little farther, slow your pace down slightly to help your body adjust and adapt to what you're demanding of it. You can gradually increase pace as you become comfortable at that particular distance.
 

Set several small goals

Since running requires a continuous commitment and drive to do well, you'll need to set several small goals as benchmarks to reach every several weeks. It is equally as important to keep in mind your overall goal, but each little one along the way is a great incentive to keep on pushing. For example, you may decide you would like to run next years half-marathon, but for now, aim to run 4 miles in 8 minutes, then 5 miles at the same pace, etc.
 

Reward yourself

Fitting right in with your small goals, it is important to celebrate the small achievements you make by rewarding yourself. Everyone responds to different rewards, it may be a new outfit or a sweet pastry you've been craving. Whatever makes you feel good is a great way of giving yourself the recognition you deserve for reaching your running goals.
 

Run with company

Running for hours on end can be terribly boring at times. Its a good idea to join a running group or find a running buddy to keep you company. The pace you'll be running at usually will allow you to be able to chat, helping to relieve the monotonous nature of distance running. It will also help keep you motivated and competitive on those days when you just don't want to head out into the heat, rain, or cold.

Following these simple tips can help improve your runs and keep you on the right track all while enjoying the freedom of long distance running.