01 Oct '15, 12am

8 simple ways to extend your long run:

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 finish. (Check out a run-walk guide here .) 5. Fuel the tank. On runs longer than an hour, bring along fuel that's rich in carbohydrates and electrolytes. To keep your energy level consistent, start fueling about 30 minutes into your run and refuel again every 15 to 20 minutes. Ease into it to train your stomach, and experiment with different products. Learn more about on-the-run nutrition from our Fuel School colu...

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

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