The slow(ish)and-steady go

Upgrade longer runs with these pointers that focus on settling into your body’s natural rhythm:

Let your feet do their thing

With longer distances, it’s ideal to have a mid-foot strike, according to Matsuzaki. Why? The foot better distributes force, which means less stress on the ankles, knees, hips and back. But heel strikers, take solace: if the angle between the bottom of your shoe and the ground is pretty low, have no fear. The injury risk really goes up when you’re slamming your heel into the ground, Matsuzaki says, and most people don’t do this naturally. Also, over the course of, say, a marathon, your strike may change, which is normal. Film yourself (or ask a friend) on a treadmill, so you can see what your pattern looks like.

Keep your eyes on the prize

When people fatigue during a longer run, their eyes tend to gaze at the ground. The problem? This can lead to reduced knee drive, hip and low-back pain, or arm and torso torque, Lamar says. When you start getting tired, remind yourself to raise your eyes to the horizon.

Relax your limbs

In contrast to sprinting, mileage calls for loose and comfortable arms. Do an upper-body scan as you run, advises Matsuzaki. Your shoulders should be away from your ears, your elbows bent at 90-ish degrees and your hands should look as if you’re holding a small bottle but without a tense grip.