How can I run a longer distance?

Question

what should I do to increase the distance I can run. I can run about 2 miles but I'd like to increase that to 8-10

Answer 1

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 2

Practice Practice Practice!!

Slowly start adding up mileage to your running...such as if you can do 2 miles now, set a goal...by the end of this week, aim for at least a 2 1/4....or 2 1/2. :)

Good Luck and enjoy running! :)

Answer 3

continue to run 2 miles at a time but try and run more times per week...do that for a couple weeks and then one day increase your distance to three...continue to put your base miles in and increase your long distance run 1 mile every week or so....do that for a couple weeks and then back down for a week, then the following week go back up.....its better to reach your goal by going up then plateau, up then plateau...reduces the shock to the body and adjusts you better....also try finding a running partner to keep you company, especially as the miles increase....having someone to chat will help you keep your mind off the run....have fun!!