The Tricks to Get Your Mileage to 10-Plus Miles

The Tricks to Get Your Mileage to 10-Plus Miles

Work your way up to 10 miles and beyond—the smart way.

By: Jeff Galloway TUESDAY, SEPTEMBER 5, 2017, 10:00 AM

In Partnership With Runner's World

RAMI NIEMI

When you need two numerals instead of one to log how far you’ve run in a single outing, you’ve hit a major milestone: many recreational runners never make it that far. The reason you should bother striving for 10—beyond the bragging rights—is that going long, no matter how slowly you’re moving, is the best way to increase your endurance. More endurance often means faster race finishes. And long, aerobic efforts can help you lose weight and keep it off. Trouble is, if you go too far, too soon, too fast, you could end up injured. Here’s how to join the Mile 10 Club without getting hurt.

1/4 CHERYL SELIGMAN

Plan on doing a long run every other weekend, adding about a half mile each time. In between, maintain fitness by running or run-walking for at least 30 minutes every other day. On long-run days, choose a route that loops past your car or home so you can stop for water and snacks.

2/4 CHERYL SELIGMAN

Your long-run pace should be about two minutes per mile slower than your shorter-run pace. If you usually run continuously, take walk breaks (30 seconds after every minute of running) on long runs. If you use a run-walk strategy the rest of the week, shorten the run periods and lengthen the walk periods to go long.

3/4 CHERYL SELIGMAN

On your long-run days, if you’ll be out for more than an hour or so, have a sweet snack of 30 to 40 calories every two miles. A few gummy bears or Swedish Fish work well. Make sure to wash snacks down with sips of water, and drink more whenever you feel thirsty.

4/4 CHERYL SELIGMAN

Have a snack (about 250 calories) with carbs and protein within 30 minutes of completing your run. To soothe tired muscles, consider soaking your legs in a tub filled with cool water. Log an additional 2,000 to 4,000 steps of walking after you’ve finished your run to prevent soreness in the following days.

• • *

Jeff Galloway is a 10,000-meter Olympian and well-known coach who promotes the run-walk method.

This article originally appeared on Runner’s World.