You’ll Go A Long Way
How to work your way up to 10 miles and beyond
How to build up to a 10-mile run
WHEN YOU
need two numerals instead of one to log how far you’ve run in a single outing, you’ve reached a major milestone: many recreational runners never make it that far. The reason you should bother striving for 10 – beyond the bragging rights – is that going long, no matter how slowly you’re moving, is the best way to increase your endurance. More endurance often means faster race finishes. And long, aerobic efforts can help you lose weight and keep it off. Trouble is, if you go too far, too soon, too fast, you could end up injured. Here’s how to join the Mile 10 Club without getting hurt.
Jeff Galloway is a 10,000-metre Olympian and well-known coach who promotes the run-walk method 1. Build wisely
Plan a long run every other weekend (add a half mile to the distance each time). Maintain your fitness by running for at least 30 mins every other day. On long-run days, choose a route that loops past your car or home so you can pick up water and snacks.
2. Move slowly
Your long-run pace should be one to two minutes per mile slower than your short-run pace. If you usually run nonstop, take a walk break after every mile or so on long runs. If you runwalk the rest of the week, lengthen the walk periods on the long run.
3. Add fuel
If you’ll be out for more than an hour or so, have a sweet snack (eg a few jelly babies) of 30-40kcals every two miles. This will top up your muscles’ glycogen stores. Wash snacks down with sips of water, and drink more when you feel thirsty.
4. Recover right
Have a snack (about 250kcals) containing carbs and protein within 30 mins of finishing your run – chocolate milk is a good choice. A 10-15minute walk after your run can prevent soreness in the following days. To soothe tired muscles, have a hot bath.