25 Jan '13, 6pm

Hoping to run longer than ever before this weekend? Do it safely. Here's how:

Many beginners fear the "long run," mistakenly thinking that it has to be an epic and exhausting adventure. However, any run that is longer than any distance you have covered in the past three weeks qualifies as long. Don't feel embarrassed if that means your long run would be three miles—or less. You're the one who sets your limits, and determines when to run past them. Here's how and why to do it when you're ready. WHY BOTHER? You'll build stamina. Over time, your feet, legs, tendons, and joints better adapt to the movement of running, which makes them more efficient. The result? You can run longer before tiring. HOW FAST? A gentle introduction will help you adapt to a longer distance. Run two to three minutes per mile slower than you normally run on your easy runs. For example, if you're easily running a 10-minute per-mile pace on Tuesdays, run at a 12-to 13-minute per-...

Full article: http://www.runnersworld.com/beginners/good-long-time?cm_m...

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