28 Nov '14, 11pm

How to build endurance gradually and avoid injury.

1. Slow your pace. You'll save energy for those bonus miles by slowing your pace. You should feel comfortable and able to carry on a conversation. A good rule of thumb: Add 90 seconds to two minutes per mile to your normal pace. 2. Add miles gradually. To keep injuries and burnout at bay, tack on no more than one to one-and-a-half miles at a time. (For marathoners, add no more than two to three miles per week.) 3. Do one long run per week. Pick a day to tackle a new distance (weekends tend to work best for most people). You don't want to feel rushed to complete your run, so make sure you set aside enough time to get it done at an easy pace. Every three to four weeks, scale back your long run distance to avoid overtraining. 4. Go ahead, take walk breaks. You'll still reap the endurance benefits of running non-stop. Before you know it, you'll be able to run from start to fin...

Full article: http://www.runnersworld.com/running-tips/8-ways-to-extend...

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