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