1 EASE UP Slowing down conserves energy for extra kays. A rule of thumb:
add one minute to 75 seconds per kilometre to your normal pace.
2 BUILD GRADUALLY To avoid injury, increase your long run by one to
three kays each week.
3 FUEL THE TANK Runs longer than an hour call for mid-run carbs (for
energy) and electrolytes (to keep your body functioning optimally). Start fuelling 30 minutes into your run, and refuel again every 15 minutes.
4 TAKE BREAKS It’s not cheating! Walking for a minute or two after 10
minutes of running shifts the use of your muscles, which increases the distance you can go before you get tired. You’ll still reap the endurance benefits of running non-stop.
“The human body is capable of amazing physical deeds. If we could just free ourselves from our perceived limitations and tap into our internal fire, the possibilities are endless.”
—DEAN KARNAZES, author of Run!: 26.2 Stories of Blisters and Bliss
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About The Author
Dr. Nick Campitelli
Dr. Campitelli is a podiatrist in Akron, OH specializing in foot and ankle surgery with an interest and enthusiasm for running as well as helping runners with injuries. For the past several years he has been treating running injuries in patients by fixing their form and transitioning them to minimalist shoes. Having treated runners with all types of injuries through conservative measures with orthotics and shoe gear changes to reconstructive foot and ankle surgery, Dr. Campitelli has brought what works best and is most current to his practice as well as the Akron and Cleveland running communities.