Running is a great way to get in a full-body workout. But you should increase your mileage and speed gradually. Doing too much, too quickly can lead to injury, fatigue and burnout, derailing your fitness goals. Additionally, wearing bad shoes and using poor form can cause you to develop shin splints and blisters, stalling your workout before you even begin. Get geared up and train the right way to slowly increase your mileage and running time.
Step 1
Buy good shoes that fit well to give your body the support it needs when you run, as well as prevent sore feet, fatigued muscles and even injury. Talk to an employee at a sports store about the shoes that are best for you and your running routine.
Step 2
Develop a running plan that suits your goals. For example, if you want to run a half marathon, you may run three times a week, making each run different to work on your speed, tempo and mileage.
Step 3
Warm up with five minutes of brisk walking and light stretching, then start by jogging slowly, gradually working up to your usual pace. To increase your mileage, add on 10 percent, and then maintain this new routine for a week. Even if your goal is to increase your speed, build endurance first to prevent fatigue and injury. This is especially important if you are training for a race. Continue to increase the length of your run by 10 percent each week until you reach your desired mileage.
Step 4
Alternate your long runs with shorter runs that focus on speed or tempo. Run between two and eight miles, depending on your current fitness level, and at a pace that is about 15 seconds faster than normal. Consider running in five-minute bursts with jogging or walking periods in between to recover. Do not increase your speed by more than 10 percent a week either, and continue running faster to reach your desired speed.
Step 5
Cross train on your days off with yoga, swimming or another low-impact activity that will build strength and stamina without putting as much pressure on your joints. At least a day off between runs will help your muscles recover and better enable you to run faster and longer.
Tips and Warnings
- Ask your doctor before you start running to make sure you are healthy enough for this activity. Since running can put a lot of pressure on your joints, it may not be the best exercise if you are overweight or have hip or knee problems.
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