by Christine Luff

One of the biggest challenges beginner runners face is increasing their distance. As they try to push their runs a little bit farther, new runners often face physical and mental obstacles. If you’re just getting started with running, try some of these strategies to make your runs longer — and more enjoyable. Just remember that, in order to prevent injuries, you should not increase your weekly mileage by more than 10% each week.

Make Sure You Warm-up

A good warm-up before running can prevent all sorts of problems, such as side stitches and muscle tightness, that could sabotage your run. And — along those same lines — don’t forget to cool down for at least five minutes at the end of your run, too.

Do a Run/Walk Combination

Don’t put pressure on yourself to run the entire length of your desired distance. By doing a run/walk combination, you’ll be able to cover more distance and you’ll still get a great workout. And, don’t worry, you’ll slowly build the fitness — and confidence — you need to run longer without walking.

Run with Other People

Many of the beginner runners I coach remark that they never would be able to run long without their running partners. Whether it’s because of peer pressure, the distraction of conversation, the motivational support, or maybe a combination of all three, runners who buddy up with friends usually find that they can run longer. If you usually run alone, ask a friend or family member to join you, or find a running group near you.

Run at a Conversational Pace

One of the most common reasons why beginner runners stop running before they reach their goal distance is because they’re running too fast. When you’re first getting started with running, you really should be running at a conversational pace, which means that you can very easily talk in complete sentences while running. If you’re gasping for air, you’re definitely going too fast.

Fight the Mental Battle

Some beginner runners are actually physically fit enough to run a certain distance, but they don’t have the confidence or mental strength to push themselves farther. In many cases, it’s simply “mind over matter.” Try to distract yourself by playing mind games, choosing new running routes, or running with other people.

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