Go longer, Go Stronger add Kilometers to your Routine

At some point, almost every runner wants to run farther. You complete one kilometer, you want to try two. You reach three kilometers, five seems possible. Adding distance to your routine is smart because it improves fitness, builds endurance, and burns calories. Every other week, try running “long” - that is, any distance beyond your usual kilometers. If you usually run three kilometer, start at four kilometers.

Your goal might be to reach an hour, run 10 kilometers, or work toward a marathon. The following will help you build kilometers without undue fatigue or injury.

Slow Down, when running

Taking your speed down a notch or two gives you energy to go longer. Add about two minutes to your usual pace. For example, if you usually run three kilometers in 30 minutes, expect to run four in 48 minutes or longer.

Build gradually when running

Adding kilometers too quickly can lead to burnout and injury. So increase your long run by no more than one to one and half kilometer at a time.

Run long every other week

Running long distances every other week gives your body time to recover, which reduces injury risk.

Take walk breaks when running

A six kilometer run with walk breaks still gives you six kilometers of endurance. The benefit? More energy for you run and a faster recovery.