HOW TO RUN FARTHER
USE THESE TIPS TO RUN LONGER
WHETHER IT'S YOUR FIRST 5K OR A MARATHON...
INCREASE A LITTLE EACH WEEK
Increase slowly to avoid injury! Beginners should increase .25-.5 miles/week. Others can safely add 1-2 miles per week.
KEEP A STEADY PACE
Increase speed or distance, not both at once. Keep a steady pace as you add miles, or even slow down a bit.
IT'S OK TO WALK
If you find adding distance difficult, it's ok to walk at times. You're still covering the same route!
ADD STRENGTH WORKOUTS
Add resistance training to specifically work your legs, glutes, and core. Stronger muscles will keep you running farther and faster!
FIND YOUR MOTIVATION
Beat the boredom with a new running route, a new playlist, or grab a friend to run with you.
STRETCH, REST, & STAY CONSISTENT
Stretch daily and plan rest days to prevent injury and setbacks. Stay consistent in your training and you'll get there!