How To Increase Distance of Your Runs

Yes, run rhymes with fun, but unfortunately, running farther distances does not always translate to having more fun. It’s easy to get frustrated when you hit a wall with how far you can run.

If you’re trying to increase the distance of your run, these tips may give you just the boost you need to go from x number of miles to x+1!

1. Think in terms of time, not distance. If you usually run three miles in half an hour, ignore that mileage and try to focus on running for 35 minutes, then 40 minutes, and so on. You’ll increase your distance without thinking so much about how far you’re going, but how long you’re running. Stop looking at your mile markers, and just set your stopwatch. Sometimes our minds block us from doing physical things that we really can do, and this is a great way to fight back against those mind-blocks!
2. Let yourself walk. Yes, we all want to finish that 5k without walking. But if you’ve been running two miles a day a few times a week, and just haven’t been able to increase your distance to two and a half, let alone three miles, it’s okay to walk a bit. When you’ve reached your limit, make a deal with yourself. Let yourself walk for five minutes, with the caveat that you have to run for the next five minutes before you’re done for the day. Do this for a few weeks, and you’ll have increased your endurance enough to run five or ten minutes after your original distance, which will increase the distance of your initial run. Keep going as you up your mileage — you can always break up a long run by giving yourself a few walking breaks, while still going the distance in the end.
3. Be your own coach. Whether you’re training for a marathon, running to keep in shape, or jogging to get fresh air, you have the most to gain from your running experience. So, who’s better to motivate you than YOU? When you find that, no matter what you’ve tried, you just can’t increase your run to the distance you want, it sounds simple, but really it’s all in your head. It’s time to get positive. Tell yourself how awesome you are. Tell yourself you can do it. Most importantly, tell yourself you can run another mile. Chances are, you can.