Running is one of the most effective forms of exercise that you can do and has many advantages, including burning fat, increasing your lean muscle mass, strengthening your heart and relieving stress. The longer you run the more benefits you will experience; Fitness Magazine reports that running just one 10-minute mile will burn 135 calories and a 30-minute run can burn a whopping 400 calories. Covering more running distance can be challenging, but with the right plan, your mileage will increase, along with the benefits.
Step 1
Execute a gradual running plan. Cool Running reports that many people make the mistake of doing too much too soon when it comes to running and suffer from disappointment and early burn out. Plus, an overzealous running program can lead to injuries like shin splints, pulled muscles, strained ligaments or even stress fractures. Keep your runs to a moderate pace and shorter distances while you build your running foundation.
Step 2
Utilize the 10 percent rule, which advises that runners should increase their mileage by only 10 percent each week. This amount offers a safe increase that will help to prevent fatigue and injuries, while building endurance and strength. For example if you are running a regular pace of five miles, the next week you will increase your mileage to five and a half miles, and the next week you would run six miles, and so on.
Step 3
Alternate your workouts between running and walking. This is especially good for beginners who are just starting to build their strength and endurance. Work to gradually increase the running portion of your workout while decreasing the walking segments. For example, warm up for five minutes walking at a brisk pace, and then jog at a moderate pace for three minutes followed by walking for one to two minutes. Keep repeating the pattern until you have completed your desired mileage. Eventually you will be able to run for the majority of the workout, and increase your distance at the same time.
Step 4
Avoid overtraining. One of the most frequent ways that running goals are sabotaged is through overtraining. Symptoms of overtraining include decreased performance, fatigue, chronic soreness, heavy legs, elevated heart rate while resting and slow muscle recovery. You can avoid overtraining by scheduling at least two rest days per week, eating a healthy diet, drinking a proper amount of water, getting enough sleep and cross-training on your non-running days.
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