Hi, I'm Paula Stephens, and today we're going to talk about how to become a distance runner. Learning to run longer distances and typically longer distance of distance running is considered anything above a half marathon, including a half marathon. So running a long distance can be a very satisfying accomplishment and take your health and fitness to a whole new level. So here are some things to think about if you are considering becoming a distance runner. The first thing to think about is have you been running consistently four to six days a week for the last say three or four months? So if you have a good foundation of running then you are ready to take the next step. Your next step to becoming a distance runner would be to follow a training plan that is 12 to 14 weeks long which means that you are going to think about and pick a race, a half marathon or above that's three to four months out from the day you decide to start training to be a distance runner. With that in mind, one of the things you are going to incorporate into your training program is a long run, a weekly long run. So this is going to be the one day of the week where you go out and run a longer distance than you are typically used to doing. Usually this long run culminates in the long distance that you are going to race at. So if you are racing a half marathon then your long run might culminate in a 13 mile run. The last thing you want to consider and this is probably the most important thing to becoming a distance runner is you want to only add 10% onto your weekly miles each week. So that means that each week you are going to increase your miles by only 10%. The reason for this is by increasing your weekly miles by 10% each week you are going to decrease your chance of becoming injured and maximize your performance and ability to run long. Good luck.